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GPP vs SPP.
General physical preparedness.
Special/Specific physical preparedness.
Some will ask which is better and the answer will always be; it depends.
If you have a solid goal then SPP will rule the roost and GPP will fall in line to help bolster the goal.
Yet say your goal is a loose one, you merely want to be a half decent allrounder, then in that case you ca pick and choose when you use SPP and have the majority of your training in the GPP area.
Do remember though that it often means you will never excel at anything and in fact more than likely not even end up as mediocre in the majority of things because of too much choice.
All this being said, here is something those of you that don’t really have a goal and just want to train can utilise in your training.
I call it the 50%-100%-200% Method.
You will use the above percentages in reference to your body weight on the movements you’re going to do.
So that could mean bodyweight barbell curls and double bodyweight press overhead as a superset if you’re some sort of genetic beast lobster (50% curl and 100% press will do for most).
Sets and reps can be up to you because the options for that are endless.
Take this example 3 day template for starters:
W/U – Clean & Press w/sandbag x50% x AMRAP x 15min
A1 – DL x 200% x6x4
B1 – Bench Press x100% x3 xAMRAP
C/D – Stretching/Yoga
W/U – Farmers Walk x50% x max total distance in 15min
A1 – SQ x 200% x8x3
B1 – Bent Over Row 100% x4-5 xAMRAP
C/D – Stretching/Yoga
W/U – Sled Push/Pull x50% x max total distance in 15min
A1 – Press x 100% x12x2
B1 – Pull Up x 50% x 8×3
C/D – Stretching/Yoga
The above if with mostly standard gym kit, however doing the above with awkward objects can be a great way to build ‘old time strength’ along with an epic amount of conditioning.
Often times we get some of our best results when we limit our choices because we have no other option than to put in some hard graft that has a defined purpose.
Try the simple loading strategy above and see how you get on.
Personally I’d lean towards working on volume/density as the main drivers, so getting out max reps (with good form) in specific time frames or more reps in the same time.
You might have heard this called EDT (escalating density training), Charles Staley is the man to look up for article on this.
That’s all folks.
2018 is over.
2019, it awaits you.
Will this year be any different from those of previous?
Perhaps, there is no inherent need for that to be the case, however it is often the done thing.
You know, self improvement and all that good stuff.
Thinking back over my goals there have been a fair few that have been accomplished and their memories stored away safely.
Some of the changes lead to a long lasting impact, others were just because it gave something different to do for a while, this is what defines the importance of a goal.
We can easily work towards the ones that are nice, however the ones that are necessary, those are a bit tricker to tackle.
You might call those the long term goals.
Simply because they can’t be accomplished in just one year, as such perhaps focusing on a portion of ‘that’ goal would be rather sensible and over time you can add up the parts and finally put the entire goal together.
So far I’ve achieved all of this ones I had, that is those that didn’t require waiting on the singer of others or certain elements of the career based environment, those are sadly subject to things outside of my complete control, thus they will take a tad more patience.
Have you given any real thought to what you desire this year?
I have two main ones this year.
The first is something nice and simple, doing higher rep sets in my typical training as such I’ve made a pact with myself to do no less than sets of 10 if it can be helped (rest pause work, extended sets, drop sets etc are of course obvious exceptions which will total higher reps).
Nice easy to achieve and measure.
My second goal, I want to create something that people who are venturing in to the industry of fitness will find valuable, not for profit or anything so grandiose, more just to hopefully help at least one person out there.
Of course this wouldn’t be anything unique as there are already hundreds of these sorts of things out there and from some very good people too, however that doesn’t deter me from wanting to give something back to this industry which has been good to me.
As such I have a question for you who are just starting in the industry, what do you want to know?
Leave your thoughts below.