Part of being from Central Pennsylvania is that you grow up hearing a lot of quotes from legendary Penn State football coach Joe Paterno. My favorite quote of Joe Pa's is this dandy:.

Everybody wants to win, but hardly anyone wants to do all the little things it takes to put a check mark in the win column. That's where we have to be different from everyone else. It's not just about the sexy stuff —although sexy is very good — it's about the little things that get us closer to the W. When it comes to the iron game, winning can take on many forms. Some want to be massive, super hero-esque behemoths, while others want to pick up the heaviest shit they can find.

Any goal worth attaining requires preparation before the specifics come into play. The fitness industry is saturated with terms. A lot of them are abstract and relatively difficult to define functional training anyone? Unfortunately, the term general physical preparedness is also used to describe several different training applications. Louie defines GPP as, "A degree of fitness, which is an extension of absolute strength.

It's simple and to the point, but what does it mean? Basically, Louie is saying that if you want to be big and strong, you have to do more than just bench, squat, and deadlift. You're going to have weaknesses, and having a general level of fitness and movement quality will help make overcoming your weaknesses much easier. If you're an athlete, the term GPP takes on a slightly different meaning. Let's suppose that you play rugby.

Any training that you do that isn't rugby specific skill work and actually playing the game is technically GPP. Getting stronger could potentially make you a better rugby player, but it isn't a direct application of skill. So while us meatheads might not consider weight room GPP, in the case of an athlete, it would be. To summarize, for lifter or athlete alike, GPP is general training that improves your specific training by limiting your weaknesses, improving your quality of movement, and enhancing your body's ability to handle greater workloads.

But for the rest of the article we'll refer to GPP for the iron brethren. For the typical lifter, GPP programs often turn into high volume sled fests or body-weight movement extravaganzas. While that type of GPP can be warranted, only programming for the conditioning aspect of a general preparedness program neglects a great opportunity, namely improving the way we move. I'm a big fan of Dan John's explanation of the five basic human movements, which are push, pull, hinge, squat, and loaded carry.

It doesn't matter if you're a body builder, powerlifter, football player, or trying out for the next season of So You Think You Can Dance, mastering these basic movements will assist in displaying all other components of fitness. That's why—along with using high volume activities like sled dragging for nonspecific work capacity—it's very productive to build GPP programs around improving basic movements.

And there's no better time to improve upon these general or basic human movements than during the general physical preparedness phase of a program. If you're a powerlifter, you can't train your deadlift effectively if you aren't hinging properly, and if you're an NFL linebacker, you can't be as explosive as you could be if you don't have the squatting pattern down. Building a base of solid movement is important before getting more specific. So when should GPP programs be used, and how can they be implemented effectively?

Let's take on each question one at a time and put together an awesome GPP template. We've got some good ideas on when to use GPP and movement prep programs, now all we need are some tips on how to implement them.

The Bridge by Barbell Medicine Program Spreadsheet

Below are some general guidelines to follow for developing your own prep program, along with a sample program. If you're planning on sled and Prowler work, you can program for either distance or time. Louie Simmons says to follow the rule of lower-body drags for distance and upper-body drags for a set amount of time.A skaters core body includes the whole central section of the body all the way from the pelvis and hips up through the midsection.

Skaters must become strong and flexible to allow stresses to be properly distributed throughout your body, provide support your spine, and to allow the flexibility now required in advanced step sequences. A core body training program must address the need to exercise a lot of muscles that work differently, but must work together in concert with each other. You can't just focus on abdominal muscles or think in terms of isolating muscle groups to just strength them. Seek the advice of a trained professional to develop a training regime customized for your body.

Gross motor skills include:.

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The Learning Process. Stamina — To process, deliver, store, and utilize energy. Strength — To apply force a muscular unit, or combination of muscular units, Flexibility — To maximize the range of motion at a given joint.

Power — To apply maximum force in the minimum time by a muscular unit, or combination of muscular units, Speed — To minimize the time cycle of a repeated movement. Coordination — To combine several distinct movement patterns into a singular distinct movement.

Agility — To minimize transition time from one movement pattern to another. Balance — To control the placement of the bodies center of gravity in relation to its support base.

Accuracy — To control movement in a given direction or at a given intensity. A video camera, with stop motion, is very helpful at this stage. F undamental motor skills i. Sport specific skills are comprised of fundamental skills. It is very difficult to obtain proficiency in sport skills unless the prerequisite fundamental skills are present. A person's gross motor skill development depends on both their muscle tone and strength.

There are five senses that are commonly discussed: sight, hearing, taste, touch, and smell. One overlooked sense, known as proprioception and kinesthesiais the sensation of joint motion and acceleration that provides the sensory feedback mechanisms for motor control and posture. This sense allows the brain to unconsciously keep the body oriented and balanced while sending out immediate and unconscious adjustments to the muscles and joints in order to achieve movement and balance.I am often asked, how do we recover from two max effort workouts a week on top of two high-volume speed days?

The remainder of the year, they are replaced by high-volume hypertrophy days aimed at increasing strength in lagging muscle groups. A speed bench workout can account for 12, pounds, not counting special exercises.

PRACTICAL GUIDE: GENERAL PHYSICAL PREPARATION (GPP)

A squat speed day can be 10, pounds plus special exercises. One reason we use a three-week pendulum wave is for speed benching.

We use a rotational system of change. Exercises that accommodate resistance are changed every two or three weeks, i.

Close, wide, and medium grips are constantly interchanged, as well as the special exercise with barbells or dumbbells. The volume must fluctuate as well. We change the strength curve by using different board loading, and of course on max effort day, we constantly change the barbell lifts. Our lifters have the opportunity to set new standards each week whether using no gear, light gear, or our best and strongest gear.

The squat is structured in the same manner.

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Different exercises, different bars, and changing stances and gear are ways to avoid accommodation. For the deadlift, changing your stance from conventional to sumo, ultra-wide, or very close will help with restoration. Do rack pulls on different pins or standing on a 2- or 4-inch box, and always change special exercises.

People are afraid of change, but what got you where you are may not get you where you want to be. But what about conditioning, or GPP general physical preparedness? Westside uses numerous special means for recovery, for example, water therapy both cold and hotsaunas, infrared, steam, chiropractic, ART, eating correctly, and using supplements. I highly recommend my favorite supplements: Musclepharm and Atlarge Nutrition. I prefer traction while stretching.

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Indian clubs are ancient but still work great. They were used by wrestlers in India. They were later called fitness clubs because they were popular in early fitness establishments.And, yes this curriculum is for everybody. From professional athletes to sedentary men and women just looking to lose weight, our program can have a life changing impact.

Everything starts with the mind. Chances are you may have been mislead this far as to what health and fitness looks like. Living a life of fitness can be fun, effective, and sustainable. We utilize functional movements. These movements, often found in nature, do a great job at doing a great deal of work quickly. Think squat, push, pull, jump, run, press, and throw as opposed to bicep curls and crunches.

We believe in a skill-based approach. If we can understand skill, we can understand the possibility of increased efficiency. We have classes all throughout the week. Our coaches see to it that you train only as much as you are able to recover from. After all, this is about a lifestyle of health and fitness. What is GPP? Governed by measurable performance, we can help students look, feel, and perform better. Call For a Free Assessment: GPP is about helping you become the healthiest version of yourself.

Our programming, facilities and community are focused completely on this. Optimal Health encompasses all objectives of healthy living. These may range from: having more energy, to losing weight, to becoming fit, to participating in sport, to conquering disease.

What All Athletes MUST Know About GPP

Our definition of Health is truly groundbreaking in this industry. Every ounce of our programming intended for its achievement. Optimal Health is only acquired by gaining perfect balance of the eight aspects of health. These are:. To be healthy, truly healthy, you must strive for balance within these.

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Too much, or too little of any one, or of several combinations of these aspects will leave you miserable and wanting. Here at GPP, our entire program is created with intention to transfer health within the physical realm to other aspects of health.

Physical health is magic that way. Mastering your Physical Health opens the conduit to balancing the other 7 aspects of health. The skills you develop while creating health in the Physical transfers to all other aspects! You know this instinctively. It is why you seek out mastery of the Physical.

We are minimalists. We refuse to do one more rep of one single exercise than is absolutely necessary to accomplish our goal of optimal health. This being said, we realize nothing worth having comes easily. Therefore we are committed to doing whatever is needed, however it is necessary, whenever it is required to accomplish our definition of Optimal Health.

general physical preparedness pdf

Our programming is sequential. Each workout builds onto the last. We go to great lengths to ensure you'll gain all of the useful benefits of balanced, coordinated exercise. By Friday of each week assuming you showed up and put out M-Th you are done! If you do this consistently, like every week, you'll gain all of the benefits of Optimal Health, Fitness and Appearance. Our training protocol is broad, general and inclusive of ALL exercise techniques, standards and protocols. Here you will participate in bodybuilding, weight lifting, power lifting, Yoga, calisthenics, plyometrics, isometrics, athletic training, sprint training and every other type of exercise.

We are constrained only by efficiency and effectiveness. We recommend 5 days of GPP per week. If you miss a day, make it up. Those who skip too many days may be skipping valuable components of physical health. Nutrition plays a critical role in your health. We have learned that there is no ONE nutritional program that will serve us all equally.General physical preparedness also known as GPP has been a staple in the training programs of athletes for decades. What is GPP?

How does it work? How can the average lifter benefit from GPP? So the million dollar question is, what is general physical preparedness? The short answer is conditioning.

But not just any conditioning, this is conditioning with a purpose. Often times when you tell a lifter to do conditioning they will end up doing some kind of hardcore cross-training program.

General Physical Preparedness

This is alright every once and a while. However, in a short time this will start to become counter productive to the lifters goals. Just any random conditioning is not going to work.

Some decisiveness and planning is necessary. The second and most important thing to consider about general physical preparedness are motor patterns. The difference between an elite athlete and an average athlete is not their strength, but the effectiveness of their motor patterns. General physical preparedness can be considered a leveling motor ability in some cases.

A leveling motor ability is a movement pattern s that will help to fill the gap between a specific ability and a non-specific ability. Specific abilities are motor patterns that directly contribute to your sport. Non-specific abilities do not contribute to your sport. GPP will help to link these two attributes with the key movements for your sport. Thus, making a better athlete. This is the essence of GPP.

Now that we understand what GPP is and why it is so special, it is time to address whether or not GPP differs with sport. This answer is more complicated than you might think.

For a beginner, the answer is no. Most high school level, college level and amateur athletes do not need any crazy type of programing. These guys just need a good ass whooping to get in shape. Typically some sled drags and tire flips will do the trick for these guys.

Once they are in shape they will be more conditioned and mentally tougher for their sport. Advanced athletes, professional athletes and elite athletes on the other hand need very specific general physical preparedness for their sport. Earlier we talked about how elite athletes have vastly superior motor programs compared to amateur athletes.

In order for these athletes to remain elite we need to make sure they are doing conditioning that will maintain or improve these motor programs. That would be counter productive. Good coaching and good programming comes in especially handy here.We hear about general fitness all of the time, but what does fitness look like? By the way, for the purposes of this article, I will now refer to general fitness as general physical preparedness. When researching for this article, the most sense I found came in an old CrossFit journalwhereby general physical preparedness was described as this….

In English, this means the ability to perform a wide range of physical tasks requiring varied movements, loads and durations. The general physical skills and an explanation of each are listed below…. The aim with general physical preparedness is to be a good physical all-rounder, not say, a strength specialist. A true all-rounder will posses a balance of all of the general physical skills.

Stamina is a relative term — relative to the effort and the energy system being used. Stamina could technically be described as strength moves, repeated frequently. When the load is light, the expectation is that the athlete would be able to perform a lot of repetitions. As the load increases, the expectation is the number of repetitions would reduce. At a low intensity, a person may be able to run for 3 hours.

You may think of this as a strong work capacity. Equally though, the ability to lift a heavy load repeatedly for 60 seconds or more is also an indicator of a strong work capacity. The fact that the duration is shorter is made significantly less relevant by the increased load and intensity.

Work capacity is relative to load. A m hurdler may only compete for 46 seconds, but given the intensity and load of their event, they still have fantastic work capacity. If strength is only one of the elements of general physical preparedness, why do strength coaches exist?

Why not flexibility coaches? Why do we place such as bias and emphasis on strength training relative to the others? The load and the ability of a person to move it is a key indicator of fitness and general physical preparedness. As the load increases, the work moves away from stamina and towards strength, until it reaches a point where the load is sufficiently heavy enough for any lifting of it to be a purely strength movement. Strength also has thousands of other cross over benefits.

All other things being equal, a strong body is also less likely to injure, to break down and to be damaged by exercise. In English, the ability to move an object quickly and with purpose. Power is more easily understood if you imagine it to be strength x speed. In this deadlift video, the load is heavy but the movement is slow. The focus is on lifting a heavy weight — the speed is irrelevant.

This is a video of a snatch double. The weight is significantly lighter than the video above, but the movement is faster and a lot more powerful.

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Modal domains would be simplified into events or tests. The true allrounder with a high level of general physical preparedness will be able to do most of them pretty effectively.

general physical preparedness pdf

The way your body fuels, say, climbing the stairs is totally different to how it will fuel a marathon or mile bike ride. The more you train your body in certain ways, the more efficient it becomes and the more effectively it will perform certain tasks. General physical preparedness is the cornerstone of all fitness.

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A well-designed general physical preparedness programme will help all athletes achieve their goals. For non-competitive persons, this broad and general fitness will clearly help them perform their daily activities more easily and reduce injuries. My personal feeling is that we should with the exception of athletes who have to train for a particular sportall train with general physical preparedness as the primary goal and then tweak the training as and when we have a particular goal we wish to accomplish, say a 10km run or a weight lifting meet.

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Having a training regime that makes general physical preparedness front and centre will ensure we maintain health as well as fitness, which is arguably the point of exercise — to be fundamentally healthy.