GPP stands for General Physical Preparation. It is a foundational training phase focused on developing the overall physical qualities necessary to handle more specific and intense training phases later on.

In this block, we work through higher volumes of reps at lower intensities to help build efficiencies in movement patterns and build basic levels of strength, endurance, coordination, proficiency, and durability.

The hypertrophy block in this training phase is a specific period focused on building new lean muscle tissue, enhancing neuromuscular efficiency, and increasing the body’s capacity to gain strength.

Here we work on reducing volume slight but increasing intensity to focus is on muscle growth and endurance, preparing the body for subsequent phases that emphasise strength and peak performance.

The strength phase focuses on increasing the ability of muscles to generate maximal force. The training volume is lower compared to the hypertrophy phase, with fewer sets but greater emphasis on lifting heavy weights to enhance muscle strength and neural adaptations.

Rest periods are longer to allow sufficient recovery between heavy sets. This prepares us for the final phase of training in which we begin our “peak” protocol.

The peak phase is where we reach the highest level of performance readiness. This phase is characterized by reducing the volume of training while maintaining or even increasing the intensity. The primary goal is to be well-rested but fully prepared to perform at the highest level for a competition or an important event.

During the peak phase, training focuses on maximising speed, power, and skill specific movements. It often involves shorter, high-intensity workouts that simulate key performance demands, allowing us to fine-tune their abilities and feel sharp. This phase is then preceded by a taper period designed to reduce fatigue and optimise freshness, ensuring we arrive at peak fitness on race day or competition.