GENERAL PHYSICAL PREPARATION by Coach Jim Massaro
In the strength and conditioning world we have heard many coaches use catchphrases such as "core training," "balance," etc. But for any coach worth a grain of salt, these examples should be the cornerstone of their training programs. The new one out there now is GPP (general physical preparation), which is both the most misunderstood and the most important training tool we have. GPP work is the foundation for building a complete athlete. GPP drills are designed to bring the athlete's overall conditioning to its highest level. GPP affects both anaerobic and aerobic properties in the athlete. The goal of GPP is to enhance the athlete's work capacity. The higher the conditioning level of the athlete, the greater the volume of work the athlete can perform. Lost in today's world of training is the development of a solid base of athleticism. GPP training will enhance this base.
In the Renegade Training System there are eight basic points of GPP:
As you can see, this form of work ties in very closely with Renegade Training Wheel of Conditioning.
There are two forms of GPP work: weighted and non-weighted. These can be performed on a daily basis. Non-weighted GPP typically involves bodyweight calisthenics. A typical example of a non-weighted GPP is as follows: jumping jacks followed by burpees (squat thrusts), then mountain climbers. Each exercise is performed in one-minute intervals without a rest in between exercises. Typically you take a 30-second to one-minute rest in between sets. I usually do two sets of GPP. This should be a very intense six-minute workout for the athlete. As a coach you must also take into consideration the condition of the athlete. One-minute intervals may be too intense to start with, so you might have to vary their workout load until you can increase the athlete's conditioning. There have been times when I have had to start an athlete at twenty-second intervals and work up from there. Throughout all of the drills the coach must remember that the athlete must maintain proper form and postural alignment.
Unlike non-weighted GPP, weighted GPP give us a multitude of exercises to perform. Once the athlete becomes proficient in the first series of non-weighted GPP work, you can add an x-vest to the movement and change the series to a weighted GPP. This is also performed in the same sets and time schemes as noted above. Another version of weighted GPP is the sled drag. From this one simple exercise there are a number of other drills that can be performed. One is the forward drag, which is done for five sets of two hundred foot drags. By varying the weight in this exercise, it will address the areas of speed development (light weight on sled), or strength development (heavy weight on sled). Other drags that can be incorporated are high knees, straight leg drags and forward runs.
Next we turn the athlete backwards to do posterior works. To insure proper form, have the athlete assume the breakdown position and remain in that position and then take large steps backwards. Pull-thrus can also be done with this exercise. With Pull-thrus you work not only the legs but also the back. In performing the Pull-thru, start out just like the backward drag. Then take a few steps backwards, bend over and grasp the straps and pull the sled towards you. Stay low, as in a low cable pull, and once the sled reaches you again, walk backwards and start the whole process over. These drills can be performed on grass surfaces, either flat or on an incline. I have also done them on concrete to add more resistance.
Wheel Barrel Pushes are another great form of weighted GPP. The most important part to pay attention to is the loading of the barrel. You don't want to load the barrel so that it is in balance. Make sure that the weigh plates are loaded so the barrel is out of balance. This will insure a much more difficult workout. Barrel pushes can be lengths of ten yards and up to fifty yards. If you are doing short pushes, anywhere from five to ten reps is a good guideline. Long pushes should be no more than five reps. All pushes can be performed either on flat ground or an incline. You can also set up cones in various patterns to incorporate agility work. Varying the amount of weight in the barrel will determine whether it is a speed day or a strength day. Another great twist on this exercise is to create a mud pit: mark out an area 30 ft. X 30 ft. and soak it with water until it turns to mud. Now begin to push the barrel through the pit. You will be working not only strength but also balance. The importance of balance in athletic development cannot be stressed enough.
Other forms of weighted GPP are:
When GPP becomes part of your off-season training program, special guidelines must be followed. During the main period that GPP is in use, relative volumes of significantly high intensity work with corresponding low intensity work must be combined. This is how to attain periodization in this phase of training. What we are after in this training phase is the increase of the athlete's work volume for the first 12 weeks of general preparatory training followed by a decrease in work over the next 6 weeks, bringing us into week 18 of the 26-week off-season. The main focus of GPP work is to better prepare the athlete for the next training phase. After a good solid base of GPP work the athlete will be ready to begin his or her SSP (sport specific preparation), which will be discussed in another section.
Key points to pay attention to as you are performing your GPP work: proper postural alignment, and constant attention to volume of work and levels of intensity. The most important thing to remember when doing GPP work is that it is designed as a conditioning tool and not punishment. When following these guidelines with a strong commitment to your training, you will notice enormous development in your athleticism and conditioning.