GPP - General Physical Preparation

What and Why

I reference GPP training in nearly all of my substack posts and I have posted a few programs specific to the development of GPP.

Why? Because General Physical Preparation (GPP) is critical for the development of physical performance.

Conventional fitness circles (bodybuilding, powerlifting) often disregard the notion of GPP and its importance. I believe this is because there is a singular outcome based focus. Getting as big or as strong as possible. This drives the idea that you should only do hypertrophy focused training or lift heavy.

With a performance based approach, your goal could still be powerlifting (absolute strength), but your path might look different. You would focus on the development of multiple physical outcomes and build a plan to optimize them all at specific points in time to maximize strength.  

Why? Because there is more than one component of strength.  Strength is the expression of force, but training force production is not only about lifting as heavy as possible.  You also need to produce force rapidly, and be able to repeat high intensity outputs over and over again (all set up through dedicated gpp work).

Defining Performance

The definition of physical performance will vary from person to person.  For the majority of us, performance is some combination of being prepared to participate in any type of physically demanding activity, without the risk of injury or extreme fatigue.

This could be:

• a few days of skiing

• a couple of games of basketball

• picking up a pickleball hobby (I hear it’s the new thing, never played it - if you enjoy it let me know)

• chasing your kids around the yard without tweaking your knee

• manual labor - shoveling and spreading mulch all day without hurting your back 

Sports, recreational activities, household duties, sitting on the floor with your kids, working a demanding job like construction

The goal (something from above), helps to guide the process but at the end of the day performance is about being prepared to handle the known and unknown.

What is GPP

GPP is a training phase that develops a broad base of general physical fitness. Training focuses on improving physical qualities such as strength, endurance, flexibility, speed, and agility, rather than developing goal-specific skills. It helps you build a solid foundation for specific training and helps to prevent injuries by improving physical capacity and exercise tolerance.

GPP typically involves a mix of different training methods:

1. Strength

2. Cardiovascular

   1. Aerobic

   2. High Intensity

3. Plyometrics

4. Mobility

5. Work Capacity

As with any program, it should be periodized, meaning it should be structured with a specific training goal in mind. A powerlifter may want to incorporate Strength Intervals into the plan, but a weekend pickleball champion may opt for Isometric Holds.

Overall, GPP training should be well-rounded and focus on developing a broad base of physical qualities.

The goal is to build the largest and strongest foundation, so you have a base level of fitness, strength and mobility before you jump right into the goal specific training. 

Applications

1. Beginner

Building a base, through GPP training, exposes your body to low intensity activity and begins to build up your tolerance to stress - so you aren’t out of commission for 3 days after each training session on the new program you found - that will get you jacked in 16 weeks.

 Going from zero to hero is a great way to end up back where you started.

2. Revisiting GPP periodically within your program

The season for skiing is well defined making it a great example.  You have a few phases of the year from a training standpoint:

1. Ski season

2. Post-season

3. Off-season

4. Pre-season

Each phase has a different focus from a training and performance standpoint.  Where does GPP fall? Postseason and the beginning of offseason. 

The lower intensity nature and generalist approach of GPP training makes it perfect to start to rebuild your foundation after a long season of very repetitive movements and positions.  Doing the same thing over and over again is called Monotony. If Monotony is too high = bad, it's too low = bad. Meaning you need some variation but not too much.

GPP allows you to revisit movements you may have not done in a while or train systems that have been neglected, while also allowing your body to continue to recover from a long and what could be a stressful season if you go often enough.

That was a specific example, but you should be able to apply it to your own setting - If you’re struggling, reach out and I will talk through it with you.

Summary

1. Reduces injury risk

2. Improves aerobic fitness

3. Builds work capacity

4. Enhances recovery

5. Develops a broad range of physical qualities and skills

6. Prepares your body to handle future training

7. Can tailor GPP training to any situation and environment

Upcoming

1. 3 Day performance program series, block 3

2. A GPP training program - will include a combination of my favorite GPP methods

3. Outlining an Annual Plan for your training (similar to what I did with the skiing example above)

   1. How to sequence training for optimal results

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As always, if you have questions or if something is unclear, leave a comment below.

-Milo

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DISCLAIMER

• This is not Medical advice. Consult a medical professional before starting any workout program, or supplement protocol.

• If you have pain or suspect an injury, seek advice from a licensed medical provider.