What is GPP?

Work capacity refers to the general ability of the body as a machine to produce work of varied intensity and duration using the appropriate energy systems of the body.

Everybody can benefit from an increased work capacity. Improved work capacity will allow you to perform better at higher intensities, whilst quickly recovering between workouts (or rounds). Basically, it will allow to perform better, for longer and more frequently.

Closely related to work capacity is General Physical Preparedness (GPP). GPP can be best described as a series of conditioning exercises designed to enhance the your general, non-specific work capacity.

GPP training develops a solid, well-rounded fitness base. It will enhance the athlete’s physical qualities that would otherwise be most likely underdeveloped through sports specific training alone.

When to conduct GPP training
As described earlier, GPP will enhance your general, non-specific work capacity. There are certain training periods where GPP can be extremely beneficial to an athlete. Here is a short, but not exhaustive list:

• Pre-season training;
• Post-injury;
• Warm-up and recovery workouts.

Even if you don’t consider yourself an athlete, you can still benefit from GPP training throughout the year. Many people tend to take an extended break over the holiday season and entering the gym in the new year can sometimes be a daunting task. This would be the perfect time to add some GPP training to quickly condition the body for the training year ahead.

At a minimum, it will give you some variety to the standard bench press, squat and deadlift based workouts.

Some of the benefits of GPP training include:

• Anaerobic endurance;
• Aerobic endurance;
• Strength;
• Flexibility;
• Coordination;
• Mental toughness;
• Overall body composition;
• Recovery time between workouts.

Another critical benefit of GPP training that is often overlooked in any physical training program is that is can strengthen the ligaments and tendons. GPP will prepare the ligaments and tendons for the more intense training or competition that will follow.

Ligaments and tendons develop at a much slower rate than muscular strength. Many coaches often prescribe complex and explosive training techniques to athletes who are not physically prepared to execute properly.

For this reason, it is important to include some volume work, such as bodyweight GPP circuits to strengthen the ligaments and tendons.

If done correctly, GPP is nothing short of gut wrenching. It is however, highly effective. Workouts can be simple and brief, and can be performed with or without any equipment. As you begin to push through these workouts, you will develop the ability to fight through fatigue and perform at a higher level for an extended period of time.

As an athlete, whether professional or an amateur, it doesn’t matter how skilled you are. Everybody fatigues. It is at this point the body is most vulnerable. A reduction in performance or even injury can result. GPP training will develop the mental and physical capacity required to work through these periods of fatigue.

All athletes must ask themselves the following questions. Can you outwork your opponent? Will you be able to keep up during the final minutes or have the mental toughness to summon a final effort to push through to the finish line? If You have done your GPP work, you will be able to answer these questions confidently.

It is ok to lose, however losing due to poor physical conditioning is not.

Which exercises are best
Bodyweight exercises such as the burpee and jumping jacks are excellent choices, however, the variations are endless. Sleds, medicine balls and kettlebells can also make valuable additions to any GPP program.

Here are several of my favourite GPP workouts:

GPP #1

• Burpees x 30 sec
• Jumping Jacks x 30 sec
• High Knee Alternating Dumbbell Press x 30 sec
• Medicine Ball Slams x 30 sec

Repeat the circuit 5 times without rest for a total of 10 minutes work.

GPP #2

• Sled Push x 50 m
• Kettlebell Farmers Walk x 50 m
• Jumping Jacks x 20

Complete as many circuits as possible in 20 minutes.

GPP #3

• Kettlebell Swings x 20
• Jumping Jacks x 10
• Kettlebell Swings x 20
• Burpees x 10
• Kettlebell Swings x 20
• Mountain Climbers x 10 (each leg)

Complete as many circuits as possible in 15 minutes.

GPP #4

• Jump Rope (100 turns)
• Burpees x 10
• Push-ups 10
• Air Squats x 10

Repeat circuit for 10 rounds as quickly as possible.

GPP #5

• Burpees x 30 sec
• Jumping Jacks x 30 sec

Repeat circuit for the time as listed below without rest. That is one round.

Beginner

• Complete 4 x 2 minute rounds with 1 minute rest between rounds.

Intermediate

• Complete 6 x 2 minute rounds with 1 minute rest between rounds; or
• Complete 4 x 3 minute rounds with 1 minute rest between rounds.

Advanced

• Complete 6 x 3 minute rounds with 1 minute rest between rounds.