3 Day GPP Program
General Physical Preparedness Equals Freedom. Being Physically Fit allows you the freedom to explore and live your life on your own terms. DON'T be Held Back by your fitness anymore.
Get in shape faster and with less work.
Training with with right Intention = Faster Results with less work.
Each Day is Broken up to train a specific Goal.
Strength
Muscle Endurance/ Getting Jacked.
Aerobic/ Cardio that doesn't suck and No its not just running on the treadmill.
This program can be done in a garage, or Commercial Gym.
This program is Designed for individuals that know there way around the weight room. Individuals that know how to do the compound lifts safely.
Each day has an Optional Sled Conditioning BLOCK to really bring your fitness to new levels. Can be substituted for Air Bike, or Bike if access to a sled is unavailable. Each conditioning block coincides with the days intention of training. This insures that there is no interference Between your strength and Conditioning work. Which in returns transfers to faster results.
Although this program is not designed for any specific sport it can coincide with your weekly sport activities. BJJ, HIKE.
Circuit
A
Side plank 2xMax Hold each Side DB SL RDL 2x10 each X band lateral walks 2x10 each Band front raise to behind neck pull apart 2x10 ALT med ball push-ups 2x8 each
B
Box Jump
1 x 10
C1
Back Squat
6, 4, 2, 6, 4, 2
C2
Bench Press
6, 4, 2, 6, 4, 2
D1
Snatch Grip Deadlift
3 x 5
D2
Bulgarian Split Squat
3 x 5
E
Landmine Bar Twist
3 x 15
F
Sled Push
8 x 10 @ 100 %
G
Foam Roll
A
Agile 8
Circuit
B
Lying Leg Raise 4 count lower 2x6 each Cuban press 2x10 ALT med ball push-ups 2x8 each Ring Rows 2x10 Wall Squat 2x5
C1
Front Squat
10, 8, 6, 10, 8, 6
C2
Bench Press
10, 8, 6, 10, 8, 6
D1
DB Floor Press
3 x 8
D2
DB Reverse Lunge
3 x 8
E1
Chest-Supported DB Row
3 x 8
E2
DB RDL
3 x 8
A
Sled Push
6 x 30 @ 8
B
Foam Roll
A
Sled Push
6 x 1:30 @ 6
B
Foam Roll
A
Agile 8
B
Reverse Lunge with Contralateral One Arm Band Row
2 x 15
C
Step up with Contralateral Shoulder Press
2 x 15
D
Split Squat with Contralateral Arm Band Row
2 x 0:15
E
Squat With Dumbbell Shoulder Press
2 x 0:15
F
Foam Roll