This article first appeared in "Dolfzine".

General Physical Preparedness (GPP): What's the Point? Nathan Mosher NSCA-CSCS and CPT ISSA - CFT;USA Weightlifting - Sports Performance Coach

Editor's Note: All of the exercises described in this article can be done at home by using body weight only or by improvising when weight is needed.

I can still remember the first time I had heard of General Physical Preparation (GPP) work for athletes. I was reading a Louie Simmons article in which he talks about increasing one's "work capacity" for training. Work capacity? I think I'll keep my work capacity as low as possible, thank you very much!

However, this idea intrigued me. Having grown up on a dairy farm, I was unconsciously aware of increasing one's "work capacity". A lot of the chores on a farm are actually very good GPP exercises… I guess I just didn't appreciate it at the time! Hauling and throwing hay bales, carrying heavy pails of water, pushing a broom to sweep the mangers, lugging the wheel barrow around to feed the animals -- all great GPP work.

So what exactly is GPP and why is it a necessary component of training? Even better still, what are some useful GPP exercises that can be incorporated into a routine?

GPP, as Verkhoshansky defines it, refers to "conditioning exercises designed to enhance the athlete's general, non-specific work capacity" (Verkhoshansky, 1988). In this definition, work capacity is a used to refer to the ability of the person to handle increasingly greater volumes of work. The greater the work capacity, the easier it becomes for the body to adapt to increases in the physical demands of training (Bompa, 1999).

The other key here is the term non-specific. For example, a basketball player is not performing GPP exercises if he/she plays more basketball. To use GPP to its greatest effect, one should engage in different activities to develop increased levels of physical conditioning whether that be in endurance, strength, speed or flexibility.

Our fictional basketball player may develop a better overall level of playing ability by participating in soccer or perhaps volleyball during the off-season. The energy system demands of the sports are similar enough that the player will maintain specific fitness for basketball even after a lay-off.

A final advantage of GPP work is enhanced recovery ability from workouts. By using GPP work as a "base" of conditioning, the resulting increased work capacity allows the athlete to work out with more volume. The athlete is able to handle the larger volume of exercise since there is less of an inroad made to his/her recovery ability.

Keep in mind when deciding to implement GPP work that one should start out slowly and gradually add more time and/or sessions per week. Also, starting with only two or three days of GPP work per week seems to work well for most people -- one should not do GPP work every day.

The general rules of periodization would apply to GPP work, whereby one should vary the intensity and duration of work based on one's yearly cycle.

GPP Exercises
The following exercises are by no means the only exercises that can be used for GPP work. They are broad in scope and are applicable to anyone wanting to enjoy the benefits of this style of fitness work. It is important to remember that the basic rules of fitness should be followed when starting these exercises -- i.e., start slowly and with lighter resistance than you would normally use, and gradually progress to heavier weights and/or higher volumes.

Farmer's Walk

A great exercise that helps to not only develop GPP, but also gives your grip, legs, low back and erector spinae muscles a great workout! Grab two dumbbells (start out fairly light). While holding the dumbbells at your sides with arms straight, you will walk a set distance. If you have to perform this exercise inside a gym, make sure your walking area is free from any obstacles. As you progress in distance, you will probably need to make several turns (unless, of course, your gym is unusually long!). Be sure of your footwork when executing turns since the added weight of the dumbbells places more stress on the knees.

Over time, gradual progression can be achieved by using heavier dumbbells, traveling farther distances, or both.

Editor's Note: You can carry anything as long as both objects are of the same weight. Try two 48-ounce cans, two 25-pound bags of buckshot, two unopened gallon cans of paint, etc. The "fatter" the object you hold, the more strenuous this exercise is on your grip.

Wheelbarrow Haul
Ahh, memories of the farm come rushing back! This exercise will probably need to be performed outside. The lower and upper back, grip, glutes, hamstrings, quadriceps and calves all get stimulated during this movement.

The performance technique is very similar to that for the Farmer's Walk. Fill the wheelbarrow with a comfortable weight, grasp the handles and walk. Maintain an upright back throughout the walk. To do this it helps to keep your chest "up" and your eyes looking straight ahead. Balance is very important with this exercise, especially as you progress to heavier loads. Too much lean to one side and everything will topple over!

Try not to stick to just flat surfaces either. Pushing a weighted wheelbarrow up a slight incline is great to add extra stress to the quadriceps and calves.

Sled Pull/Drag
A favorite method used by Louie Simmons of Westside Barbell. A harness or belt can be used to attach the sled to your waist. Remember to use light weights initially. To work the muscles of the hip region and the glutes, keep your body upright and walk with long strides

To focus more on the hamstrings, bend over slightly at the waist, still maintaining the long stride. For quadriceps focus, the sled should be attached to the front of the belt and you would walk backwards.

Backwards walk: Notice the vertical stance during the
entire movement.

For the abductor/adductor muscles of the hip and inner thigh, the straps can be positioned around the ankle and you can walk sideways in one direction and return before turning around and repeating for the opposite leg.

Adductor Walk with Sled

Abductor Walk with Sled

Editor's Note: You can tie a strong rope to any heavy indestructible object. If you have a home gym, tie some of your weight plates together and thread a rope through the holes. If your kid has a sled, turn it top side down and add some weight between the runners. You can even use bags of sand or old tires. All you really need is something heavy to which you can to tie a rope securely.

Jumping Jacks
Most people are familiar with the technique for jumping jacks (think back to elementary P.E. classes!), but rounds of this exercise can be used to help with GPP. Remember to start with low duration at first and gradually work your way up to longer cycles.

Jumping Rope
When selecting a rope, make sure that it is long enough! Put your foot down on the middle of the rope and pull the handles up toward you. If the handles reach approximately chest level, your rope should be long enough.

Coach John Davies' recommended style of performing the jump rope exercises is to pinch your elbows in to your sides keeping the forearms parallel to the ground. This will help to increase the demands placed on the biceps muscles and the forearms.

If you haven't used a jump rope for several years, or perhaps never, it is best to begin with short-duration cycles of skipping until you become used to the rhythm. Aim for a consecutive 30 seconds, and slowly add more seconds until you can perform a solid three-minute cycle without stopping.

For GPP work, you can either perform several 3 minute cycles (or 5 minute cycles, etc., the time being dependent on your sport) or instead opt to complete a full 10-20 minute cycle. This method is great for accelerating fat loss and improving conditioning, whether anaerobic or aerobic depending on the intensity and duration of each cycle.

Editor's Note: You don't need a fancy-schmancy expensive fitness jump rope. A piece of heavy nylon or hemp rope (like those used to hold tarps down on pick-up trucks or marine grade) work just as well as long as they are the right length. You can buy a piece of rope very reasonably at any hardware store.

Squat Thrusts/Burpees
For this exercise, start in a standing position. Squat down and place your hand on the floor about shoulder-width apart. Push your feet out, as if you were preparing to perform push-ups. Immediately bring your feet back in under you, and explosively jump upward.

1. Drop

2. Leg Kick

First move: Plant hands on floor lightly. Kick out feet maintaining stance with wider than shoulder width. You should be in a push-up position up on toes.

3. Recover

4. Explosive Jump

 

 

 

 

 

 

 

 

 

 

 

 

Bring feet back in under your hips. Push up explosively into a jump,
reaching your arms up over your head. Immediately begin next repetition upon landing.

Timed cycles are easier to use on this exercise. Set your timer or check the clock and try to perform as many repetitions as you are able in the allotted time period. Be careful with this exercise so that you don't overdo it! Squat thrusts are very demanding and you need to progressively work up your time.

If you find the jump at the end of each repetition too demanding, merely stand up before repeating. Do not worry about jumping until you are more conditioned.

Other Sports
As mentioned in the beginning, other sports participation may also be helpful in raising one's work capacity (Yessis, 1987). Try to pick a sporting activity that you enjoy, but also one that mimics the metabolic demands of your main sport. Olympic weightlifters have been known to play basketball, basketball players to play soccer, etc. The enjoyment to be gained by participating in a sport other than one's main sport is not only physical, but emotionally and mentally relaxing as well.

General Physical Preparedness is a great method to enhance your sporting ability, improve recovery times, and add more variety to your workout planning. And just think… you don't even need to live on a farm to benefit from it!

References:

• Bompa, T. (1999) Periodization: Theory and Methodology of Training. Kendall/Hunt.
• Siff, M. (2000) Supertraining Supertraining International, Denver, 5th ed.
• Verkhoshansky, Y.V. (1988) Programming and Organization of Training. Sportivny Press, Livonia, MI.
• Yessis, M. (1987) Secrets of Soviet Sports Fitness and Training. Arbor House: New York, NY