GPP For Weightlifters
GPP. General Physical Preparation. An often under utilized form of training used in both the developmental phases of a lifter as well as a part of a higher level lifters programming. GPP allows us to train through ranges of motion and loads that we do not do on a daily basis in our training as a competitive lifter. This training allows us to:
-prepare the connective tissue to handle the loads that will be coming in future training blocks
-improve our mobility (not just ability to move through an increased range of motion, but to control load through an increased range of motion)
-improve kinesthetic awareness
-increase power output
-decrease strength asymmetries
-stay healthy long term by making sure we move through more than just bi lateral, sagittal plane exercises.
For a beginning lifter GPP should make up approx. 40% of the weekly training volume. And in some cases more (i.e. after a peak for a competition). While in the short term this may impact their lifting numbers, in the long term it will help them to advance faster. For a higher level/more experienced lifter it should constitute approx. 10%. And on occasion a month block with 70% GPP can be a healthy way to back off from the rigors of training/prep for intense training blocks to come. The following are some recommended movement patterns that we find beneficial.
Jumping
Box jumps. Bunny hops. Hurdle hops. Lateral jumping. Lunge jumps. The sky's the limit. These help the athlete to both work on power output as well as improve their ability to absorb force. Skills critical to success in the lifts.
Basic Gymnastic Movements
Keep it simple. Push up, pull up, dip and ring row variations. The 2 primary benefits are strengthening the scapula through multiple planes of motion and improving core control. Planks are great. Being able to hold a hollow body position through high volume gymnastic movements is better.
Unilateral Exercises
Split squats of multiple variations. Unilateral hinging. Unilateral pressing. These allow us to address asymmetries that athletes have naturally or as a result of training (i.e. one leg stronger than the other from split jerk work). They also allow us to strengthen the body with less neurological impact than heavy, bilateral work.
Rotational Work
Medicine ball throws of various forms. Oblique work. Unilateral rowing. Unilateral pressing. All allow the pelvis and thoracic spine the opportunity to move through ranges of motion that do not get worked in day to day lifting.
Core work
Anti-extension work. Anti-rotation work. Planking. Hollow Holds. Hollow Hangs. All allow the core to develop in a manner that we need for heavy lifting. It not only lays the base for maintaining the positions that we need to hold the proper positions for lifting, but also allow us to attack areas of weakness that may be impacting our ability to move heavy weight.
We have found that a steady and proper dose of the above helps to not only improve a lifter's competitive results, but also maintain a level of health and fitness that allows them to stay healthy while chasing higher competitive lifts. If this is not a part of your normal programming, you are missing out on a great, low impact opportunity to boost your performance.