Perhaps you have been working hard on those New Year resolutions, making fitness a regular part of your day, and then all of a sudden you find yourself side-lined with an injury. Most of us sustain various sprains and breaks during our lifetimes, but those traumatic injuries tend to occur as a result of living life in an active way and are more difficult to avoid than cumulative injuries. Cumulative injuries are usually thought of as stress injuries that are a result of repetitive strain. These ones sneak up on you due to improper functioning and form, or incorrect training.
Today’s focus will be those proactive things you can do to avoid stress injuries. Focusing on the basic tenants of General Physical Preparedness will likely cover all areas of injury prevention. GPP is not a method or type of workout such as Cross Fit or Zumba.
Think of GPP more as an evaluative system that measures athlete’s abilities to perform a variety of tasks. Evaluating yourself this way will help you to keep a balance in your workout types and keep yourself injury free as you strengthen habits that support your fitness/sport/athletic goals. GPP should be integrated into your training programs.
A GPP program will include exercises that build strength, endurance, mobility, and stability. Focusing on a training program that is balanced in these areas will not only give you sporting success, but better overall, well-rounded fitness for life.
A well designed GPP program will also show a linear progression of adding reps or weights, or distance/time each week. You should see improvement.
According to fitocracy.com, your GPP will include the following 5 movements over the course of a training week:
- Push– the motion of moving a weight away from the body i.e. an overhead press
- Pull– the motion of moving the weight closer to the body i.e. a row
- Hinge– the motion of bending at the hips i.e. a Romanian Deadlift
- Squat– the basic movement pattern of sitting down and standing up
- Resisted Movement– moving a weight, like pushing a wheelbarrow or carrying a child
Your cardio in a GPP should look something like this:
- Steady State
- Low Intensity, Long Duration – walking on a treadmill or around the community
- Medium Intensity, Medium Duration – jogging on a treadmill or around the community
- High Intensity, Short Duration – Running at a consistent fast pace for 15-20 minutes
- Interval Training
- High Intensity Interval – Interval Sprints, Tabata Bike Sprints, Hill Training
- Circuit Training – Weight training where super or giant sets are implemented with minimal rest between exercises
- Metabolic Conditioning – Interval style circuits of weightlifting moves done with no rest between sets and exercises
So look over what you have been doing from week to week. Chances are that you are already hitting some of these exercises. But if you aren’t, just make some adjustments and you are training in optimal GPP.
Are you already familiar with GPP? If so we would love to hear changes you have made to your workouts and what have been your results.
Featured photo source.