ROD 030510


Friday, 05Mar10


Fit Friday

40 seconds of work/ 20 seconds of rest for 4 rounds non-stop w/ 40 sec rest between rds.
  • Skipping in place 
  • Stationary overhead alt. lunges
  • Mt. Climbers 
  • Jumping Pull-ups
  • Reverse elbow plank hold 
  • Sand bag drag


It’s about your GPP and how Nxt Level Performance can get you there! 

The Low Down on GPP Training

GPP stands for General Physical Preparedness. In easy-to-understand terms GPP can be defined as a preparedness phase, in which work capacity is increased to meet the demands of the upcoming program. All training is based on increased work capacity at some point. The type of GPP an individual will perform should be dictated by what they are trying to achieve. In other words, GPP should serve a purpose. Performing regular aerobics does not qualify. GPP focuses on all general aspects of training. It can help improve your cardiovascular endurance, flexibility, strength, speed, agility, power, balance, stamina, coordination and accuracy.

GPP exercises should revolve around incorporating as many muscles groups as possible. Integrated movements require multiple muscle groups to act together which in turn places a greater demand on the cardiovascular system. In addition, it will serve to increase the efficiency of various movement patterns (an increase in coordination will lead to an increase in strength levels). 

 So, what does GPP really mean anyway? General Physical Preparedness (GPP) is defined by the late, great Dr. Mel Siff as a preparatory phase of training that, “…is intended to provide balanced physical conditioning in endurance, strength, speed, flexibility and other basic factors of fitness…” (1) It is nearly impossible to bring up the topic of GPP without mentioning its close partner, Specific Physical Preparedness (SPP). These two types of preparatory conditioning almost always form an interconnected component. For now, I will focus on GPP and save the SPP information for another article.If you have fallen prey to the soft, sedentary life, almost any physical activity that increases your heart rate will boost GPP. In other words, for couch-potatoes, simply running around the block a few times each day will help increase GPP levels. But, if you are reading this article I assume you haven’t fallen prey – have you? Then let’s get to the guidelines!

Just like big, basic compound movements are almost always more beneficial than sissy isolation exercises, GPP exercises should involve as many muscle groups as possible. Therefore, the cardiovascular demand will be greater and the performance of more muscle groups will increase. Exercises such as squat thrusts, medicine ball throws and squat jumps are excellent examples.

If you haven’t been performing any GPP exercises in your workout program, keep in mind that these exercises do not need to be performed to the point of nausea. Instead, stick to an intensity that keeps your heart rate between 65-75% of max heart rate for 10 minutes. Over time, increase the intensity, not the duration. The goal is to build up to 85% of max heart rate for 10 minutes straight. Any time frame longer than 10 minutes might start to eat away your hard-earned muscle.

GPP training is an excellent way to accelerate recovery from a previous workout and induce fat loss. You can either perform your GPP exercises at the beginning or end of workout. If fat loss is one of your goals, perform the GPP training after your strength training assault. Perform GPP training on your “off” days to accelerate recovery.

Training Gloves (Revised)

We suggested that you purchase the Everlast Gel Gloves  on yesterdays ROD. However, Gel Gloves  are not made to hit  heavey bags or target mitts.  Gel Gloves are a alternative to wraps are to be used underneath boxing gloves.

If you are looking for a glove that will allow you to hit heavy bags, target mitts  and perform movements that require you to remove the gloves,  I suggest that you purchase MMA gloves like the pair shown below.

Everlast Evergel Wristwrap Heavy Bag Glove -