Visit us on Google, leave a review or get a map of our location

















































Train With Us

Page continued below recent updates feed

Recent Updates

  1. Sprint Workouts - Sprinting WOD

    Jun 11, 18 01:20 AM

    The sprint workouts section is designed not as a complete training program in itself, but as a section providing sprint workouts...

    Read More

  2. Body Weight Workouts

    Jun 11, 18 01:09 AM

    Welcome to the UNLEASHED body weight workouts. Here you will find workouts of all kinds in a mostly randomised manner....

    Read More

  3. Sokudo Training: Speed. Strength, Power.

    Jun 11, 18 12:30 AM

    Sokudo Training is your home for strength, speed and power training. Here you will find a wealth of training resources.

    Read More

  4. Sprint Coaching

    Jun 03, 18 06:14 AM

    Sokudo Training offers sprint coaching, high performance coaching and sprint based fitness training for all levels...

    Read More

  5. Privacy Policy

    May 27, 18 04:32 AM

    At endlesshumanpotential.com we are dedicated to protecting your data and privacy. We recognize that your privacy is important....

    Read More

  6. Sprint Training

    Apr 30, 18 06:41 AM

    Sprint training is a form of training applicable across a large range of domains for both the individual and the athlete....

    Read More

  7. Sokudo Training Challenges

    Apr 25, 18 08:20 AM

    Welcome to the Sokudo Training Challenges section. Here you will find benchmark challenges and fitness tests based on the Sokudo Training methods....

    Read More

























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.

Contact Us

Please note that all fields followed by an asterisk must be filled in.

Please enter the word that you see below.

  

Return to our home page from general fitness program.

TAGS: Sokudo Training, sprint training, sprint coaching, Sydney sprint coaching, Sydney personal training, Sydney bootcamp, Parramatta personal training, Merrylands sprint coaching, Merrylands personal training, Sydney strength and conditioning, Granville bootcamp training, Sprint training in Sydney, sports coaching, Parramatta athletics training, track and field training, Usain Bolt, how fast is a cheetah, human speed potential, kids bootcamp, crossfit Merrylands.

Sprint Coaching
Sokudo Training offers sprint coaching, high performance coaching and sprint based fitness training for all levels...
Sokudo Training Challenges
Welcome to the Sokudo Training Challenges section. Here you will find benchmark challenges and fitness tests based on the Sokudo Training methods....
Contact Sokudo Training
Contact Sokudo Training: Join Us Or Ask A Question
Power Training
Power training is often a very confused and confusing component of training, for both the general public and among coaches/trainers. ..
Psychology of Speed
The psychology of speed, an often underestimated aspect of the development of sprinting speed...
Ideal Fitness Program
The ideal fitness program is something people have been searching for ever since we discovered that regular and planned training can change the....
Training Objectives
This is a comprehensive set of guidelines, training objectives and an overall plan to be applied to all training programs...
Ten Components of Fitness
The ten components of fitness are the aspects of physical development that UNLEASHED Training aims to facilitate. Most programmes focus on only one or a small number of these fitness components...
Definition of Fitness
The definition of fitness is so difficult to pin down. I have searched for a definition for years, ever since I first started my studies in fitness, strength and conditioning. I have witnessed...
Art of Movement
The art of movement is something you will see discussed in many texts, in one way or another. This is a concept that was visited, studied and developed hundreds and even thousands of years ago...
Body Weight Exercises
The following is a list of body weight exercises used by Unleashed Training as part of the Evolve fitness program. This page includes just simple text descriptions of each exercise...
Body Weight Workouts
Welcome to the UNLEASHED body weight workouts. Here you will find workouts of all kinds in a mostly randomised manner....
Sprint Workouts - Sprinting WOD
The sprint workouts section is designed not as a complete training program in itself, but as a section providing sprint workouts...