PHASE 1 INTRODUCTION AND GPP

PHASE 1 INTRODUCTION AND GPP

A house is only as sturdy as the foundation that is laid. The foundation of athletic performance is known as general physical preparedness (GPP) The first goal of training is to improve GPP.

GPP is short for General Physical Preparedness. This is the general physical abilities that are needed to perform in the sport. Some of these include:

Movement – Your body has to be able to move through the range of motion of the movements needed to train the three main lifts plus all other supplemental lifts that will be needed in the training process as well as perform in the sport of choice. This is also known as mobility training.

Aerobic – This is not full blown aerobic conditioning but being able to move blood efficiently throughout the body to ensure proper recovery.

Flexibility – This is having the ability to move the body through full range of motion without being tight. This is different then mobility as mobility is the basic process of movement while flexibility is being loose enough to move in the first place.

Anaerobic – This is having the anaerobic conditioning needed to make it through a training session or competition.

In the first phase of training we utilize many forms of calisthenic exercises to develop GPP. Each session begins with a general GPP warm up that routinely consists of:

Jumping Jacks

Shuffle Splits

Burpees

Mountain Climbers

Each exercise is performed for 30 seconds and the circuit is continuous. We start with as many laps as is possible, and build from there utilizing the 60% rule as our periodization guide.

In special cases Slalom Jumps, Vertical Hops, Vertical Jumps, or Star Jumps may be substituted.

After the warm up we progress to the main session. This includes many bodyweight exercises aimed at improving general strength and fitness. Each of the following movements can be implemented with added resistance. Some of the exercises on our menu include:

Push-ups
Dips
Pull-ups
Sit-ups
Rainbows
Hanging leg raises
Back raises
Bodyweight Squats
Lunges
Step-ups
One leg squats
Standing Long jumps

Vertical Jumps

After the main workout we begin to focus on improving Postural alignment. This will include many forms of Isometric training, as well as typical exercises, aimed at improving Prime Anatomical Position (PAP) and strengthening Critical Joint Configuration (CJC).

Some exercises used include:

Sub Scapular Pullups

Dip Shrugs

Supinated Bent Over Rows

Supinated Dumbell Press

Low Push Up Holds

Hip Flexor Squat Holds

Hip Flexor Abdomainal Holds

Squat Holds

Calf Holds at CJC and PAP

Glute Ham Holds

Plank

Side Plank

Cobra

We may use various techniques such as

Isometric

IsoMiometric

IsoParametric

PlioIsoMiometric

Dynamic Minimization

After work on the CJC and PAP is completed the session is done.

Other Restorative/GPP exercises include the following

Reaction Ball Drill	SL PushBacks	SL Start Jump
CSS Linear	Extension-Jump Pattern	HF Manual Jumps
Ad/Ab Hip Swings	Ankle Stability Cycle	Around-the-Worlds
Band Elbow Extensions	Band Elbow Flexions	Band Good-Mornings
Band Reverse-Flyes	Band Shoulder Raise	Empty Cans
Figure-Four Extensions	Flex/Ext Hip Swings	Hip-Torso Rotations
Over-Unders	Scorpions	Roll-Ups
Sprinters	Stab-Ball Squats	Tri-Planar Protractions
Tri-Planar Retractions	Band Pulls	Wood Choppers

One of our goals is to complete 8 min of continuous Non Weighted GPP. When the client is ready, they progress to Phase 2