G.P.P. is a combination of strength endurance, speed, flexibility, and all matters of fitness. G.P.P. and S.P.P. (specialized physical preparation) will be sometimes inseparable. This is how Westside plans the G.P.P. training.
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Why do you need G.P.P?
In a broad sense G.P.P. is a balance of fitness for recovery and special strength training thru special small exercises. The small special exercises are for hypertrophy. Westside has 4 large workouts a week and 4 small workouts for recovery or building one or two muscle groups.
When experts say G.P.P. workouts are not needed for advanced athletes, westside has found just the opposite. We found that not doing the small G.P.P. workouts, we suffer from detraining. Any athlete will regress in strength, endurance, or speed when G.P.P. for hypertrophy is neglected and injury occur. Westside sees this in track and football constantly.
The Bulgarian weightlifting system called for only M-E workouts and did no G.P.P. workouts. That felt so extreme, training just recovery methods were used. Whereas Westside system calls for small hypertrophy for recovery, as well as other physical recovery methods.
Volume is the key to high standards in all sports. Here Westside relies on the small workouts to add volume in a certain muscle group. Most systems call for a reduction of one phase of training while emphasizing another.
But for 35 years Westside has found a way to cover all aspects of physical training in a weekly plan. Two M-E days, two days for explosive power or strength, plus at least 4 small workouts for strength, or power or speed. Whatever is lacking you must train. That leads to a spot-specific fitness or building strength in a lacking muscle group.
G.P.P. for strength on the second workout do single joint movements to increase strength.
- Triceps extension up to 100 reps
- Delt raise for front, side, and rear
- Peck flys
- Trap work, shrugs, upright rows
- Lats, rows of all kinds, pulldown, pull-ups
- Hammer curls, reverse curls
Lower Body G.P.P.
- Reverse hyper
- Back raise
- Calf ham glute raise
- Inverse curls, laying and standing leg curl
- Calf work standing and seated
- Abs of all kind, situps, leg raise, side bends
- Work in A.T.P. belt squat machine, belt squatting, static holds walking in machine
The exercises are for strength in one area of the body. The workout should not exceed 45 min. Train your weakest muscle group. It does no good to be strong in the wrong exercises.
G.P.P for fitness and general endurance.
For strength and power do 60m walks sled work of all types for upper and lower. For great endurance walk up to 2 or more miles. You can add ankle weight or a weight vest.
High weight for no more than 60m for strength. Rotate amount of weight, walk or run. It not only builds strength but balance. For great endurance walk or run up to ½ mile with light loads rotate weight. Sometimes pull weight sled from behind while using wheelbarrow. You can also add ankle weight or weight vests.
Walking forward or backward for 60m for raising strength. Longer distance up to 400m for strength endurance. This device is very grueling but you can add ankle weights or weight vest.
Westside believes in building strength and fitness simultaneously to utilize the athletes’ time more efficiently.
Circuit training has been used for over 60 years. The system is practiced to combine several aspects of fitness at the same time. This builds all-around fitness. It is a collection of 6 to 10 stations or exercises to perform a set of reps or a prescribed time limit, then go to the next station and do the required work and move to the next station until a full circuit is completed. For more advanced, do more than one circuit depending on your fitness level.
Do not do the same sequence or rest intervals repeatedly for best results. A station can be a weight machine or a barbell or a dumbbell. Even pushups or situps, jumping rope, throwing a med ball or bodyweight drills with a partner.
As you can see G.P.P. can be several aspects of training either for fitness or strength, as well as mobility or flexibility.
Do circuits in water or land or sand to change its impact on the body, such as a reduction in body fat. Look at what your goals are and choose wisely. G.P.P can also reduce soft tissue injuries that cause set back in your training. If you want to stay on the court, field, or platform then you must include G.P.P. in your yearly plan.