Mostafa Nasser S&C
Multi-sport, Functional Training, Functional FitnessGeneral Physical Preparation, also known as GPP, is defined as any training period devoted to the general development of, but not limited to, conditioning, power, strength, skill, flexibility, endurance, and structure.
During the coming 4 weeks of the program, the goal is to develop an overall foundation for the inclusion of more sport specific training, movements, and intensities to best prepare an athlete for the specific demands of their sport, or even their lifestyle.
This program is designed for all levels of athletes. Whether you're starting out, or want to break your training routine cycle, this program is definitely for you.
3 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Perform 2 rounds of the following 10 Worlds greatest stretch (5 per side) 10 90/90 Hip mobility/side 10 YTWs Directly into 3 rounds 200m row 20 walking lunges 10 Banded pull apart
B1
BB Back Squat
3 x 10
B2
Plank
3 x 0:30
C1
BB Hip Thrust
3 x 10
C2
Push Up
3 x 10
C3
Alternating DB Step ups
3 x 10
C4
KB Dual Bent Over Row
3 x 10
C5
KB Dual Farmer Carry
@ 20
D
Sled Rope Drag
1 x 800
Recovery
E
Cool down
90/90 Both Sides Standing Hamstring Stretch Straight Leg Calf Stretch Bent Leg Calf Stretch Lying Quad Stretch
Circuit
A
Start with 2 rounds of McGill Big 3 10 Curl up/side 30' secs side plank hold/side 10 Bird dog/side Followed by 3 rounds: 10 Weighted Good morning 10 Banded straight arm pull down 10 CatCow mobilization
B1
BB Deadlift
3 x 10
B2
Paloff Press
3 x 10
C1
KB Goblet Split Squat
3 x 10
C2
KB Single Arm Bench Press
3 x 10
C3
Single Leg RDL
3 x 8
C4
KB Single Arm Row
3 x 10
C5
KB Dual Front Rack Carry
3 x 40
Conditioning
D
Cool down 1.2
Internal Shoulder Rotation Stretch External Shoulder Rotation Stretch Standing Forearm Stretch Kneeling Thread the Needle Stretch Kneeling Overhead Reach Lat Stretch
Circuit
A
Warm Up 5 mins on either Bike, Row, Ski, Treadmill (Or mix of all) Followed by 3 rounds of Plank Protocol 30 secs Low plank 30 secs side plank/side Directly into 3 rounds 20 Air Squats 15 KB High pull 10 KB Push press 5 burpees
B1
Sled Pulls
@ 10
B2
Sled Push - Low Position
1 x 20
B3
KB Single Arm Swing
1 x 8
B4
Sled Push - Mid position
1 x 20
B5
Sled Rope Drag
@ 20
Recovery
C
Cool down
90/90 Both Sides Standing Hamstring Stretch Straight Leg Calf Stretch Bent Leg Calf Stretch Lying Quad Stretch
