G.P.P.

G.P.P.

Goals of this G.P.P. program:
1. Increase work capacity
2. Provide assistance work to support the main lifts
3. Increase strength endurance
4. Produce no detriment from recovery of max effort and speed work
5. Be of an intensity level high enough to elicit a neuroendocrine response

Rules of this G.P.P. program:
1. Be constantly varied
2. Use functional movements
3. Must be around 10 to 20 min in length

Exercise Preferences:
1. Unilateral movement ( dumbbells, single leg movements, etc.)
2. P-Chain component
3. Body weight component

Exercise Pool:
Total body emphasis:
C2 Rower
Burpees
Dumbbell snatch
Dumbbell clean and press
Dumbbell thrusters

Upper Body emphasis:
Pull-ups
Pushups
Dips
Ring work
Handstand pushups
Rows

Lower body emphasis:
Lunges
Step-ups
Box Jumps
Air squats
Pistols

P- Chain:
Kettlebell swings
GHD raises
Hip bridge
Good Mornings
Dimmel deadlifts
Single leg RDL

Core:
Abmat sit-ups
GHD sit-ups
K2E

* This is not an exhaustive list and variations on these exercises are good.

G.P.P. Emphasis rotation(G) with Max Effort(E) and Speed work(S):

Monday: E=T S=L G=U
Wednesday: E=L S=U G=T
Friday: E=U S=T G=L

Pick a exercise or two from the appropriate emphasis group add a P- Chain and Core element. Combine these into a 10 to 20 minute routine.