particular Dr Anatoli Bondarchuk . In his three-volume series Transfer of Training in Sports 5 , Bondarchuk outlines the steps you would take from a GPP to sports specific training . Personal trainers can utilise his approach and methods but apply them to foundational fitness before the development of hypertrophy and body composition .
To understand the transference of training , we work backwards : what does an advanced fitness program look like and what are the physical requirements to be able to perform correctly , safely and without diminishing load ? Then , we deconstruct those abilities , choose the assessments that reflect the demands , and focus on them during the GPP . From this point , the client is ready to build upon that foundation with goal specific programs .
Again , regardless of the ability level of a client , the goal of a GPP is to improve work capacity by adhering to progressive overload and increased training volume which , in turn , dictates the amount of training they can complete , recover from and to which they can positively adapt .
Readiness to train
Tests to assess readiness to train , which become the focus of a GPP , should always be individualised . Often , they will include neglected muscle groups and movement patterns that have been de-prioritised over the previous blocks of training . Other areas of focus include previous injuries or imbalanced areas due to sporting practice or poor programming , which strength coach Ian King calls the ‘ unintended imbalances ’ 6 .
Typically , a GPP will focus on the smaller muscle groups that are not likely to appear as star performers in later , higher volume , specific phases of training for body composition . These include the ankle and hip stabilisers , in particular the thigh ab- and adductors , the lateral core , the lower back , the shoulder stabilisers and the wrist or gripping muscles .
Furthermore , targeted mobility drills for the ankles , hips , thoracic spine and shoulders are often needed , so that future , full range of motion strength exercises can be performed correctly , comfortably and safely . Thus , a GPP will allot the appropriate time to flexibility to develop this important component of fitness .
Finally , cardiorespiratory fitness also appears prominently during this phase , even if the primary end goal of the training regime is muscle mass . The greater the cardiovascular fitness , mitochondrial function , capillary density and lactate tolerance , the better volumebased workouts for fat loss and hypertrophy can be performed .
The ability to perform higher volumes of work , with less drop off in load and the ability to recover between sets and between training days , ultimately results in superior results in body composition , and this is precisely why a good GPP will increase both speed and endurance .
To summarise the principles of a phase of training to increase general physical preparedness in the fitness industry , we can state that the GPP is a block of training , typically three to four programs , that emphasises the development of :
• exercise mastery , muscle and movement awareness and technique
• mobility and flexibility to perform full range of motion exercises correctly and safely
• cardiorespiratory fitness , anaerobic capacity and lactate tolerance
• general strength , stability , symmetry between limbs , with special emphasis on weak links and neglected areas .
Building on this theory , with skill acquisition and increasing work capacity in mind , many coaches have recommended that strength workouts in the GPP consist of the following :
• higher repetition , lower loads
• lower exercise set volume
• greater training frequency
• inclusion of mobility drills
• large , general exercise variety .
Putting GPP into play
The next step is to design a week of training , where we organise the various components to be developed . For example , one program , lasting 3-4 weeks , might be constructed in the following way : The specifics might involve a strength workout to involve :
• 10-15 minutes of targeted mobility for the ankles , hips , thoracic
TABLE 1
Mon Tues Wed Thur Fri Sat Sun Weights Cardio Weights Flexibility Weights Cardo Rest
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