General physical preparedness

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General Physical Preparation, also known as GPP, lays the groundwork for later Specific Physical Preparation, or SPP. In the GPP phase, athletes work on general conditioning to improve strength, speed, endurance, flexibility, structure and skill. [1] GPP is generally performed in the off-season, with a lower level of GPP-maintenance during the season, when SPP is being pursued. GPP helps prevent imbalances and boredom with both specific and non-specific exercises by conditioning the body to work. [2]

Contents

Purpose

GPP is the initial stage of training. It starts every cycle of training from the macro-, meso- and microcycle after restoration and recovery. It consists primarily of general preparatory and some specialized conditioning exercises to work all the major muscles and joints. This preparation prepares the athlete for the more intense training such as explosive plyometrics. This period is also used for rehabilitation of injured muscles and joints, strengthening or bringing up to par the lagging muscles and improvement of technique. [3]

Specific example

For the high-level and elite athlete in endurance sport like cycling or long distance trail, GPP counts more or less for 70-80% of the training time through Long Slow Distance. [4]

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Aerobic exercise is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" is defined as "relating to, involving, or requiring oxygen", and refers to the use of oxygen to meet energy demands during exercise via aerobic metabolism adequately. Aerobic exercise is performed by repeating sequences of light-to-moderate intensity activities for extended periods of time. Examples of cardiovascular or aerobic exercise are medium- to long-distance running or jogging, swimming, cycling, stair climbing and walking.

<span class="mw-page-title-main">Physical fitness</span> State of health and well-being

Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest along with a formal recovery plan.

<span class="mw-page-title-main">Anaerobic exercise</span> Physical exercise intense enough to cause lactate formation

Anaerobic exercise is a type of exercise that breaks down glucose in the body without using oxygen; anaerobic means "without oxygen". In practical terms, this means that anaerobic exercise is more intense, but shorter in duration than aerobic exercise.

<span class="mw-page-title-main">Strength training</span> Performance of physical exercises designed to improve strength

Strength training, also known as weight training or resistance training, involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training techniques such as bodyweight exercises, isometrics, and plyometrics.

<span class="mw-page-title-main">Plyometrics</span> Maximum-intensity explosive exercises

Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" manner, such as in specialized repeated jumping. Plyometrics are primarily used by athletes, especially martial artists, sprinters and high jumpers, to improve performance, and are used in the fitness field to a much lesser degree.

Circuit training is a form of body conditioning that involves endurance training, resistance training, high-intensity aerobics, and exercises performed in a circuit, similar to high-intensity interval training. It targets strength building and muscular endurance. An exercise "circuit" is one completion of all set exercises in the program. When one circuit is completed, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short and often with rapid movement to the next exercise.

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Periodization is a cyclical method of planning and managing athletic or physical training and involves progressive cycling of various aspects of a training program during a specific period. Conditioning programs can use periodization to break up the training program into the off-season, preseason, inseason, and the postseason. Periodization divides the year round condition program into phases of training which focus on different goals.

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<span class="mw-page-title-main">Endurance training</span>

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<span class="mw-page-title-main">Training camp</span>

A training camp is an organized period in which military personnel or athletes participate in a rigorous and focused schedule of training in order to learn or improve skills. Athletes typically utilise training camps to prepare for upcoming events, and in competitive sports, to focus on developing skills and strategies to defeat their opponents. A military training camp generally refers to the period of boot camp, or further or refresher training.

Athletics is a term encompassing the human competitive sports and games requiring physical skill, and the systems of training that prepare athletes for competitive performance. Athletic sports or contests are competitions which are primarily based on human physical competition, demanding the qualities of stamina, fitness, and skill. Athletic sports form the bulk of popular sporting activities, with other major forms including motorsports, precision sports, extreme sports and animal sports.

A strength and conditioning coach is a physical performance professional who uses exercise prescription to improve the performance of competitive athletes or athletic teams. This is achieved through the combination of strength training, aerobic conditioning, and other methods.

István Javorek is a United States sports conditioning coach. Coach Javorek is the retired head strength and conditioning coach at Johnson County Community College, Kansas, United States. He supervised the strength and conditioning program for JCCC’s 18 sports and serves as a professor emeritus of fitness in the physical education department. He has been married to Julia Javorek since 1968, and they have one child, Dr. Henriette A. Javorek. He now lives in Overland Park, Kansas. He is the new strength and conditioning coach at Overland Park racquet club.

Football strength is a training regime, considered the most complex physical quality to be developed by an athlete. The training regime, exercises used, how the exercises are performed, and the types of equipment all play important roles in achieving desired results.

<span class="mw-page-title-main">Cross-country skiing (sport)</span> Competitive winter sport

Competitive cross-country skiing encompasses a variety of race formats and course lengths. Rules of cross-country skiing are sanctioned by the International Ski Federation and by various national organizations. International competitions include the FIS Nordic World Ski Championships, the FIS Cross-Country World Cup, and at the Winter Olympic Games. Such races occur over homologated, groomed courses designed to support classic (in-track) and freestyle events, where the skiers may employ skate skiing. It also encompasses cross-country ski marathon events, sanctioned by the Worldloppet Ski Federation, and cross-country ski orienteering events, sanctioned by the International Orienteering Federation. Related forms of competition are biathlon, where competitors race on cross-country skis and stop to shoot at targets with rifles, and paralympic cross-country skiing that allows athletes with disabilities to compete at cross-country skiing with adaptive equipment.

<span class="mw-page-title-main">Injuries in netball</span>

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<span class="mw-page-title-main">Power training</span> Common type of speed and strength training

Power training typically involves exercises which apply the maximum amount of force as fast as possible; on the basis that strength + speed = power. Jumping with weights or throwing weights are two examples of power training exercises. Regular weight training exercises such as the clean and jerk and power clean may also be considered as being power training exercises due to the explosive speed required to complete the lifts. Power training may also involve contrasting exercises such as heavy lifts and plyometrics, known as complex training, in an attempt to combine the maximal lifting exertions with dynamic movements. This combination of a high strength exercise with a high speed exercise may lead to an increased ability to apply power. Power training frequently specifically utilises two physiological processes which increase in conjunction with one another during exercise. These are deep breathing, which results in increased intra-abdominal pressure; and post-activation potentation, which is the enhanced activation of the nervous system and increased muscle fibre recruitment. Power training programmes may be shaped to increase the trainee's ability to apply power in general, to meet sports specific criteria, or both.

References

  1. Mel Siff (2000). Supertraining. Supertraining International. ISBN   1874856656.
  2. Yuri V.Verkoshansky (1988). Programming and Organization of Sports training. Sportiviny Press.
  3. Dr. Michael Yessis (2008). Secrets of Russian Sports Fitness & Training. Ultimate Athlete Concepts. ISBN   978-0-9817180-2-6.
  4. Burke, Ed (2000). The complete book of long-distance cycling : build the strength, skills, and confidence to ride as far as you want. Ed Pavelka. [Emmaus, Pa.]: Rodale. ISBN   1-57954-199-2. OCLC   44090399.