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General Physical Preparation (GPP)

Original price was: $55.00.Current price is: $50.00.

BUILD UP PHASE: Build up Phase immediately follows Transition Phase. As the name implies, the purpose is to build the body back up to accept the next, much harder phase of strength training. Usually 10-12 weeks, may use an A-B-C version that gradually increases in intensity. Simple exercises with a high number and low intensity.

MAX STRENGTH PHASE: Max Strength Phase is used during isolated skill development. Exercises are generally lower in number and higher in intensity. Avoid using Max Strength when trying to increase full routine numbers due to the risk of injury or overfatigue. Usually lasts 12-14 weeks and occurs over the summer and into mid-fall, and can be in 2 parts

CONVERSION PHASE: Used with routine parts (combinations) and designed to take Max Strength gain and convert it to a more useful, sports-specific strength. Includes body shaping, quickness training, and explosive movements through plyometrics. Should be less fatiguing—leaves energy for routine development. Usually lasts 10-12 weeks and can be in 2 parts.

MAINTENANCE PHASE: Used during the final preparations for the most important culminating competitions. Exercises are somewhat intense, with number of sets lower. The purpose is to maintain strength while reserving energy for routine refinement. Lasts 14-16 weeks, usually has two parts with a 3-week Max Strength mini cycle in the middle.

CONDITIONING PRINCIPLES

  • Train movement not muscles
  • Train fundamental movement skills before sports-specific skills
  • Train core strength before extremity strength
  • Train with body weight before external resistance
  • Train joint integrity before joint mobility
  • Train synergistic muscles before prime movers
  • Train strength before strength endurance
  • Train speed before speed endurance

Each set of exercises have seven (7) stages of difficulty enabling the exercise to be used for ALL levels from beginning to strong and through out ALL phases of the annual Plan.

Each box containing the exercise has a blank “Sets/Reps” allowing each athlete to work at their strength level. Are marked with: “Sets 1 – 2 – 3”  and “Reps 5 – 10 – 15 – 20”

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Description

General Physical Preparation (GPP)

Masters of Sport has provided exercises for GENERAL PHYSICAL PREPARATION. The exercises are to be used for ALL phases of the annual training period.

  1. Proper physical preparation of the athlete should be the base of every gymnastics program, with goals and aspirations of producing advanced-level gymnasts. 
  2. There is no substitute for this rule. 
  3. One can be more organized, more efficient, better technically, and more motivational, but there is no replacement for proper and adequate physical preparation. 
  4. This is not a new concept, and it certainly isn’t just for gymnasts. 
  5. Most coaches understand that stronger and faster athletes will generally beat out weaker and slower ones. 
  6. All successful conditioning programs have very distinct commonalities:
  7. Have a consistent application of the expectations of how conditioning exercises are to be executed 
  8. Have a passionate coaching staff willing to smartly guide athletes through perceived limitations
  9. Have a plan built around sound fundamental beliefs

Each section of the body is covered:

  • A — Upper Core — Front
  • B — Lower Core — Front — Straight
  • C — Lower Core — Front — Tuck
  • D — Upper Core — Back
  • E — Lower Core — Back
  • F — Side Core — Oblique
  • G — Arms — Chest
  • H — Shoulders — Chest — Back
  • I — Shoulders
  • J — Legs
  • K — Jumps
  • L — Shapes — Holds

Additional information

Weight .25 oz
Dimensions 8.5 × 11 × 1 in

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