APT GPP (General Physical Preparedness)

Absolute Performance Training

Functional Fitness, Functional Training, Strength & Conditioning, General Fitness
Coach
Nuno de Abreu

The Absolute Performance Training GPP (General Physical Preparedness) program focuses primarily on building your strength, power and functional conditioning.

The program incorporates Olympic Lifting (Snatch and Clean & Jerk), Powerlifting (Squats, Deadlifts & Presses), Strongman (Kettlebells, Dumbbells,Sandbags & Sleds) with Relative Strength (Bodyweight) exercises as well as Functional Conditioning (Row/Bike/Ski).

Each day’s session will include a warm up, strength/power/conditioning training along with workout notes explaining the intended stimulus as well as accessory/body maintenance pieces.

If you're looking for a training plan that will get you closer to your general strength goals, whether that's to compete in CrossFit or simply to look and perform better, be more functional every single day, then you've come to the right place.

benefit-image-0
LOSERS HAVE GOALS-WINNERS HAVE A PLAN!
Simple and effective programming with all the thinking done for you. You simply follow the plan, put in the work and get the results that you deserve.
benefit-image-1
EFFICIENCY
No need to spend hours in the gym. Each session is 45-60 minutes long.
benefit-image-2
COACHING & ACCOUNTABILITY
You'll get the real deal! Direct contact with me (Nuno de Abreu) to hold you accountable and provide the feedback you need to grow.
benefit-image-3
COMMUNITY
You're NOT training alone! When you join APT, it's not just you - you're joining a community of athletes that train just as hard as you do. This is NOT for everyone, but only those who are committed.
benefit-image-4
KNOW WHAT NEEDS TO GET DONE
Know your training 4-7 days in advanced and plan your training to your schedule.
Features
feature-icon
Access to your coach
You get the real thing. I'll be there to coach you and hold you accountable. We're in it together.
feature-icon
Programming 5 days per week
Following the traditional schedule of 5 days on and 2 days off. Working Mon-Wed, Fri & sometimes Sat. Thurs & Sun being rest days.
feature-icon
Exercise Video Guidance
Movement demo videos to guide you and make execution easy so you know exactly what I'm asking for and how to perform the movements.
feature-icon
Detailed, expert instruction
No need to guess what I'm looking for, I'll give you the important details you'll need so that you get the exact right stimulus.
feature-icon
Committed Teammates
This is NOT for everyone, but only those who are committed!
feature-icon
Delivered through TrainHeroic
The APT GPP program is delivered using the TrainHeroic app, an exceptional human performance coaching platform. Track your progress and so much more!
Equipment
Recommended
Barbell & Plates // Squat Rack // Dumbbells // Pull Up Bar // Ke
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
REST DAY
Monday
2022-07-04

Warm-up

A

3 Rounds: 1:00 Ski 30sec Dead Hang 20 Banded Pull-aparts 10 Goblet Squats

B

Front Squat

6, 6, 3, 2 @ 65, 70, 80, 85 %

C1

Assault-Bike

C2

Back Squat

10 x 1

D1

DB Z Press

3 x 20

D2

Banded Pull Apart

3 x 50

E1

LU Raises

3 x 20

E2

DB Seal Rows

3 x 12

F

Seated Good Morning

1 x 50

Tuesday
2022-07-05

Warm-up

A

3 Minute Row into 3 sets: 10 Push ups 10 Strict Press w/DB's 30sec Max LU Raises (using very light weights)

B

Bench Press

5, 3, MAX @ 75, 85, 90 %

C

Strict - Press

@ 65, 55, 55 %

D

Rowing C2

500, 750, 1000, 750, 500

E1

Tate Press

3 x 20

E2

Bulgarian Split-Squat

3 x 10

E3

DB Hamstring Curls

3 x 15

E4

Goblet Cyclist Squat

1 x 50

E5

DB Death March

1 x 30

Wednesday
2022-07-06

Warm-up

A

3 Rounds: 1:00 Ski 30sec Dead Hang 20 Banded Pull-aparts 10 Push-ups 10 Goblet Squats w/1-2sec hold at bottom of each rep

B

Power Snatch

2, 2, 2, 2, 1, 1 @ 78, 80, 82, 85, 87, 87 %

C

Power Clean + Split Jerk

75, 75, 75, 80, 85

D1

Banded Strict Pull Ups

3 x 12

D2

Banded Tricep-Pushdown

3 x 20

E

Dead Hang

Thursday
REST DAY
Friday
2022-7-8

Warm-up

A

5 Minute Bike Then, 3 Rounds: 20 Banded Good Mornings 10 Air Squats 20 Banded Pull-aparts 5/5 Single Leg Box Step Ups

B

Deadlift

5, 3, MAX @ 80, 85, 87.5 %

Conditioning

C

EMOM 10 Min 1: 10/7 Cal Ski Min 2: 10-12 DB Bench Press Rest 2:00 EMOM 8 Min 1: 10-12 DB Deadlifts Min 2: 5/5 Weighted Single Leg Box Step Ups Notes: - Complete your cals on the ski within 30sec - Pick a weight for the DB Bench press that allow all 10-12 reps to be performed unbroken but give you a 8-9/10 effort. - Pick a heavy weight for the DB deadlifts that allows you to go unbroken but makes the last 2-3 reps a little challenging - Keep weight relatively light for the weighted box step ups to allow you to focus on using your hamstrings and glutes to set up.

Saturday
2022-7-9
Coach
coach-avatar Nuno de Abreu

10+ Years Coaching Experience Dead serious about making people stronger, healthier, and improving the quality of their life.

closer-image-1
closer-image-2
NOBODY CARES-WORK HARDER!

Your First 7 days are on me! Fight mediocrity & Get started!

Start My 7-Day Free Trial
closer-image-3
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

APT GPP (General Physical Preparedness)
screenshot1
APT GPP (General Physical Preparedness)
screenshot2
APT GPP (General Physical Preparedness)
screenshot3
APT GPP (General Physical Preparedness)