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General Fitness Program #1

The following is a general fitness program designed for General Physical Preparedness. This general fitness program is suitable for those wanting broad, inclusive, total physical development in each of the ten domains of fitness.

This is a 12 week program divided into four phases, therefore each phase lasts three weeks. In each of the four phases there are three workouts. These workouts should be completed in a three on one off pattern.

Phase One

Workout One

Focusing on technique rather than strength, practise/learn the following movements.

Back squat

Overhead squat

Overhead press

Push-up

Dead-lift

Perform two sets of each. Use a light weight.

Workout Two

Short stance lunge 2 x 5

Pull-ups 1 x max reps

Bent over row 2 x 5

Push-ups 1 x max reps

Overhead barbell press 2 x 5

Workout Three

Sprint 200m x 3

Rest two minutes between sprints.

Phase Two

Workout One

Focusing on technique rather than strength, practise/learn the following movements.

Handstands/handstand push-ups

Single leg squats ATG (pistols all the way to the ground)

Single arm push-ups

Muscle ups

Perform two sets of each. Use a light weight where applicable.

Workout Two

Back squat 2 x 7

Pull-ups 1 x max reps

Bent over row 2 x 7

Push-ups with hand on a swiss ball and feet elevated 1 x max reps

Push-press 2 x 12

Workout Three

As many rounds in 20 minutes as you can of…

10 x 10 metre shuttle sprints

Push-ups x 10

Pull-ups x 5

Squats x 15

Sprint 200m after all rounds are complete

Phase Three

In this phase we start to get more imaginative and focusing on highly functional, real-world training methods.

Workout One

This workout should be anything skill related. Mix it up a little. You may want to practise running technique, treading water, swimming technique, go rock climbing etc. This is a free workout of any skill you choose to practice.

Workout Two

Mark out a length of grass or any other straight and flat surface and complete the following for time…

Load a barbell with a heavy weight that you would normally expect to use for dead-lifts.

Perform a dead-lift, step forward twice, place the bar down then jump over the bar then backwards over the bar. Keep going until you travel the 20 metres distance and back again.

Workout Three

The Lyons Complex...

Three sets of...

Bent over row x 2

Shrug x 2

Hang clean x 2

Front squat x 2

Push press x 2

Rest two minutes between each complex

Phase Four

Workout One

Use markers to mark out two lines of six markers each spaced two metres apart.

Run as fast as possible around each marker up and back then rest two minutes. Complete 10 rounds and record your best time.

Workout Two

Cleans 3 x 3

Push-press 3 x 3

Clap push-ups 3 x 5

Weight squat jumps 3 x 5

Pull-ups 1 x max reps

Rest two minutes between sets

Workout Three

Find a heavy object like a rock, a crate full of weight plates, a full keg, atlas stone, large bucket of sand etc.

Carry the heavy object in any way you can over a distance of 200 metres.

Rest three minutes then…

Sprint 200m

That’s it, the end of your general fitness program for GPP development. Now you should possess a solid base of overall fitness to work from in building other specific aspects of fitness. For continued overall strength and conditioning simply follow another GPP program or combine a strength program with an anaerobic threshold program or any combination of program types. Keep in mind that whatever you do you should always include strength training as a foundation in any fitness program.

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