GPP ATHLETE WORKOUT
General Physical Preparedness Athlete is a 3-phase bodyweight-focused training program designed to improve athleticism, functional strength endurance, and work capacity for intermediate-level athletes.
This program is known as Foundation 1.0. and created for individuals who want to develop their muscular endurance and work capacity to prioritize conditioning.
The overall training objective of Foundation 1.0 is to lay the foundation for more advanced training in subsequent programs and series. The majority of the training sessions in this program are self-regulating and structured in a way that affords individuals at any ability level to be challenged.
Warm-up
Work through the prescribed exercises/ movements at a lower volume and intensity level as necessary.
Training
1 rep, 2 reps, 3 reps, etc. until you either get to 10 reps or cannot complete the next set of reps up the LADDER for ANY one of the prescribed exercises below:
A1. Pull-ups *
A2. Triceps Push-ups @ quality effort **
Rest up to 1:00 between rounds up the ladder
3 ROUNDS
B1. Med Ball Mad Russian Twist-12 reps each side alternating
B2. Loaded Step-up @ 18-20” box-6-8 reps each leg @ 15 lb DB in each hand
B3. Lower Back Hyperextension (LBH) Superman-12
B4. 2-Hand Bar Hang-30 seconds
Rest 1:00 between rounds
1 rep, 2 reps, 3 reps, etc. until you either get to 10 reps or cannot complete the next set of reps up the LADDER for ANY one of the prescribed exercises below:
C1. Inverted Bar or Ring Rows w/ knees bent or legs straight
C2. Push-ups x 2
Rest up to 1:00 between rounds up the ladder
Coaching Comments:
A. Example: 1 Pull-up and 1 Triceps Push-up then rest up to 1:00, 2 Pull-ups and 2 Triceps Push-ups then rest, 3 Pull-ups and 3 Triceps Push-ups then rest, 4 Pull-ups and 4 Triceps Push-ups then rest, 5 Pull-ups and 5 Triceps Push-ups then rest, etc. until you cannot complete the next set up the ladder. You are finished when you hit the peak set of the ladder for either Pull-ups or Push-ups.
* Perform at the same assistance level as the previous week if performing assisted reps.
** If the prescribed movement/rep count is too easy, increase the challenge by decreasing the rep tempo or adding reps.
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