General Fitness Program: OneFor General Physical Preparedness   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. If you follow this program no further training is necessary except specific skill development.
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 OneWorkout One Focussing 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 Bent over row 2 x 5 Push-ups 1 x max Overhead barbell press 2 x 5 Workout Three Complete the following for time… Squats (bodyweight) x 100 Run 800 metres Push-ups x 50 Sprint 100 metres Phase TwoWorkout One Focussing 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 Kipping pull-ups Perform two sets of each. Use a light weight where applicable. Workout Two Back squat 2 x 7 Pull-ups 1 x max Bent over row 2 x 7 Push-ups with hand on a swiss ball and feet elevated 1 x max 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 Phase ThreeIn this phase we start to get more imaginative and focussing 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. 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 Five rounds of the following without rest… Overhead squats x 10 Any cardiovascular exercise for three minutes Thrusters x 10 Any cardiovascular exercise for three minutes Pull-ups x 10 Any cardiovascular exercise for three minutes Push-ups x 20 Any cardiovascular exercise for three minutes Phase FourWorkout 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 Power-cleans (heavy) 3 x 3 Push-press (heavy) 3 x 3 Clap push-ups 3 x 5 Weight squat jumps 3 x 5 Pull-ups 1 x max 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… 100 metre sprints x 5 (walk back) 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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