GPP Circuits
GPP (General Physical Preparation) work involves select exercise techniques that condition and rely on the harmony of all muscle groups and joint function. Tudor O. Bompa's ‘Periodization: Theory and Methodology of Training’ recommends that GPP should play a large part of pre and post-athletic conditioning. It is also written that certain Eastern European countries encourage their aspiring young athletes to use GPP as an early training discipline, thus conditioning their bodies and minds to deal with their ultimate specific athletic choice.
As it stands GPP can be an excellent form of ‘Freestyle Performance’. By following the freestyle performance guidelines you could develop a superb general freestyle performance session. The overall general conditioning of the human body is a concept that everyone should embrace and attempt to perform at least one session per week. It is possible to create your own Rocky/GPP circuit; you just need a little imagination and some basic tools. Below a sample programme has been designed to give you a kick-start.
Wood-chops. They can be done the old fashioned way but if not you can use a cable machine, medicine ball, kettle bell or you could hammer strike a tyre.
Sled Drags. You can use a sled a tyre or make up your own steel version like mine. Load it up with weight or get a willing friends to sit on it!
Military Press. You could try a cart and if you do please send me a photo. If not, you can try sandbags, rocks, a barbell, anything you can get hold of and press.
Rope pull-ups. Great for grip strength and upper body strength. Vary your pull-up stations. Use bars, ropes, beams anything you can pull up on
Sandbag Loading. Find a park with a steep hill, place 5-10 heavy sandbags at the bottom, as fast as you can lift and carry each bag individually to the top. When they are all up there, take them all individually back down and repeat the process until you can’t do anymore.
(Another variation would be to load up a wheelbarrow and go for a walk, stop, unload it, load it up and go again.)
Log Walks. Find a log put it on your back and go for a walk on the beach, up and down hills or in the country. You could bunny hop it, jumping lunge with it, jumping squat it, anything you can think of to make it challenging.
Depending upon your present fitness levels you will need to follow a pre-conditioning phase, simply put, follow a medium intensity process until your conditioning improves, increase the intensity as and when you are ready.
It is also important to include some form of speed training. Slick, greasy speed is was we want. Hill sprints, sprinting up steps, skipping, speedball training and shadow boxing - anything that involves fast co-ordinated movements. Combined intelligently together you should have a concise GPP session!
Work hard, play hard
Images courtesy of
www.movie-montage.com (for images from Rocky & Rocky IV),
stock.xchng and www.newenglandtrailreview.com.