SIMPLE GPP WORKOUTS FOR SPRING
General Physical Preparedness is a phase of training that emphasizes foundational strength and work capacity. Everyone benefits from GPP training, whether you’re an athlete, have a specific fitness goal, or simply want to exercise to stay healthy. GPP focuses on building a well-rounded base of strength, endurance, mobility, and coordination so your body can handle more challenging workouts and activities of everyday life with ease.
This week, I’m sharing an example week of what GPP training could look like and how to apply it to your current goals.
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Example Week of GPP Workouts:
Monday/Wednesday/Friday: full body strength and core
Tuesday: Conditioning or higher intensity cardio
Thursday: Mobility and stability workout
Saturday: Low-impact cardio
Sunday: Full rest day
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Here Are Some Examples of What Your Strength, Cardio, and Mobility Days Could Look Like:
Strength:
Mobility/Dynamic Movement - 10 minutes
Strength - 30 minutes of 1-2 compound lifts and 2-3 accessory lifts
Conditioning or core - 10 minutes
Low Intensity Cardio: 20-30 minutes of cardio, keeping your heart rate low enough that you could have a conversation, but higher than what is typically comfortable.
High Intensity Cardio: 5-10 minutes of intense intervals. For example, repeating intervals of 30 seconds working at a 9/10 effort, and 60 seconds working at a 2/10 effort to recover.
Mobility/Stability: 30-60 minutes of yoga or pilates, or 15-30 minutes of active mobility work on your own.
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Full Week of Workouts Example:
Monday: Strength - squat, lunge, carries, and 10-minute EMOM-style workout
Tuesday: 30 minutes low-intensity cardio
Wednesday: Strength - bench press, pull ups, overhead press, rows, arms
Thursday: 30 minutes low-intensity cardio or rest
Friday: Strength - deadlift, hip thrusts, core, and 10-minute intervals of 30s on/60s off
Saturday: 20-30 mobility or yoga/pilates class
Sunday: 20-30 minutes mobility of rest
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You may realize that there are not many full rest days. This is because GPP allows us to train multiple qualities, such as strength, cardio, mobility, and stability. If your body is sore from lifting on Monday, you can still perform a lower intensity cardio day on Tuesday. Organizing your week like this allows you to intentionally move daily, without overtraining.
Try Our Group Classes
A great example of GPP training and foundational training for everyday lift are our PFP group fitness classes. Classes give you a mix of strength, cardio, mobility, and stability in classes throughout the week. You can also chat with your trainer about how to work in different types of training on the days you are not working out at PFP. If you’re ready to learn more or get started, book a fitness assessment with one of our coaches.