A NEW LOOK AT “CORE STRENGTH” & HOW TO EFFECTIVELEY TRAIN IT, PART 1

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There are many terms in the fitness/strength and conditioning industry that are overused to the point where people can no longer actually define them. General Physical Preparedness (GPP) is an example of one of those terms that is often spoken about but hard to define. In its simplest form, GPP training is any training that isn’t specific to what is required in your sport or occupation. Even though GPP training is not specific itself, the idea behind it is that improving your general physical qualities will transfer over to improving your sport-specific performance by making you a more robust individual. Robustness is developed by minimizing your weaknesses in your general physical skill set and widening your physical capabilities scope to answer any performance-related problems you may encounter. GPP: Widening the Base As we have all heard many times, a pyramid can only be as tall as its base is wide. Essentially, this means having a wide base is very important if you want to reach peak performance. GPP is the base of the pyramid, so spending a dedicated period of time establishing this is essential for long-term success and development. For this to happen, certain components of training must be included in the program to lay a solid foundation. The major components of GPP that should be focused on are motor pattern learning, work capacity, and movement variability. Obviously, there is a long list of other things one may choose to focus on, but these three components cannot be overlooked because of their pivotal role in athletic development, as I will discuss later on. GPP: Major Components Everyone loves advertising flashy training methods like max strength, speed work, and power development in the fitness industry. It is what people like to see and think that is most important. In reality, though, those methods are only a fraction of what goes into an individual’s training. Today, many athletes are specializing early in a specific sport, so they are spending their time only developing the qualities they need for that sport. This does not make for a robust individual and limits possible future development. Leading them to reach their peak too early in their careers since a base (GPP) was never developed in the first place. Time must be spent developing general physical skillsets for peak performance to be reached. Remember, Rome wasn’t built in a day. Below I explain the main components of GPP training: Motor Pattern Learning All individuals should master the four basic human movement patterns before moving onto more complex and higher intensity training methods. This is because they are the basis of everything we do. These movement patterns are the push (squat), hinge (RDL/deadlift), press (horizontal/vertical), and pull (horizontal/vertical). You can think of these four movements as the base of the movement “pyramid.” Work Capacity For an individual to train at high intensities in the future, they must first develop a capacity to handle training at lower intensities. During GPP, the focus of training is on volume, not intensity, because it builds up work capacity. If work capacity is improved, future training will be more effective. This is because they will train at higher volumes, both within a week or a single session, presenting more opportunities to improve. Also, the ability to recover between training sessions will amplify so that performance will be optimal more often. Movement Variability With training intensity typically being lower during GPP, it is a great time to introduce a wide variety of movements to the individuals you work with. Allow them to become proficient with them before they intensify in future phases. Also, you can drill in the finer details of all these movements, so no compensation patterns are developed, minimizing the risk of future injury. GPP: When to Use It A GPP phase is applicable many times throughout a training year for every individual. Below I will go over the particular times I have found it most effective. Off-Season/Post-Break Training After finishing a competitive season, most individuals take a break from training to recharge their batteries from the physical and mental stress they endured. A great way to gradually re-introduce training after a period of rest is with a GPP phase because it rebuilds the base of the pyramid. This ensures training does not advance too quickly and capacity is developed before intensity. The same applies above for an individual who has taken time off from training due to reasons other than competition. Post-Injury Returning from an injury is similar to taking a break from training, except the process is much more stressful due to the body working hard to recover. A GPP phase is a good option for them early in their return to play for building capacity back up, like mentioned above. Also, it will reintroduce a large variety of movements at a low intensity, so any compensation patterns that were wither develop while dealing with the injury or that caused the injury in the first place, can be corrected while intensity is low. Deload After a period of intense training, it is very common for trainers to implement a deload, so the individuals they are working with do not overtrain and have an opportunity to recover. A brief GPP phase is a good option for a deload because it shifts the focus of training from intensity to volume—giving the trainee's nervous system an opportunity to recover while the focus is on work capacity. Active Recovery A GPP type workout is a great choice for an active recovery workout because ample blood flow is generated, there is minimal eccentric loading, and the training intensity is low. All these factors contribute to individuals feeling better leaving the gym than they did when they entered. Active recovery workouts are typically applied when individuals are feeling run down as a second option from their normal training session or as a way to break a sweat and get some movement in on an off day. GPP: How to Implement Now that you have an understanding of what GPP training is, why it’s important, and when to use it, here's how to implement it. Phase Length The length of a GPP phase is dependent upon what your purpose for using the phase is. If you're using it at the beginning of an off-season after time off, it can last anywhere between one to four weeks depending on how much time was taken off. If it is being utilized for deload purposes, then it will normally only last one to two weeks. Lastly for active recovery, it should be used one to two days a week depending on the individual’s needs. Major Training Variables Due to the nature of GPP training being more volume-driven than intensity-driven, the focus will be on maximizing the individual’s work capacity. This will be done by adjusting two different variables, volume, and density. The first is gradually increasing the total volume of work that is performed on a session or weekly basis. The second is increasing training density by either minimizing rest between sets or speeding up the rate at which sets are performed. Leading to more work being performed in the same amount or less time. Training Method For GPP training, my preferred method is utilizing circuits because they are such an efficient use of time, especially when working with large groups. They allow for large amounts of volume to be accumulated in short periods of time. Many different movements can be used in one workout with the use of stations. Also, the entire session can be based on specific work to rest ratios, allowing more control over the total volume performed. The bulk of the movements I prescribe during GPP are either bodyweight, dumbbell loaded, or band loaded to keep intensity lower. With these movements, I focus on improving movement proficiency in all three planes of motion, both unilaterally and bilaterally. Also, if I have access to sleds and the Prowler®, I utilize them as well because they cause minimum muscle damage as a concentric-based exercise and are effective at developing capacity. Another great option is including isometrics because of the minimal mechanical damage they cause since no movement takes place. Here's why the GPP Giant Circuit is ideal: - Works well in a large group setting because each exercise in the circuit can be used as a station - Controlling volume is manageable by adjusting work to rest - Develops basic movement patterns in multiple planes of motion - Targets every muscle group (both locally and globally) - Simple to progress by increasing load or volume of each exercise - Improves coordination by performing movements that include upper and lower body actions - Enhances work capacity (aerobic system), preparing individuals for future high-intensity training - Can be performed individually as well with minimal equipment (a great at-home workout option) I hope this article explained what GPP is and why it is important for long-term development! I hope you utilize the GPP Giant Circuit and find it as effective as I have. GO TO THE LINK BELOW TO DOWNLOAD THE GIANT GPP CIRCUIT h ttps://www.masqtraining.com/gpp-giant-circuit.html

BARBELL CYCLING TRAINING Being able to cycle a barbell at a fast rate efficiently has become a very crucial part of the sport of CrossFit as the competitive field deepens every year. There are many factors that affect an athlete's ability to cycle a barbell, the two major ones being strength and fitness level. Outside of those are movement pattern, grip strength and endurance, and breathing. This program can be used to address any of those five factors. The factor you choose to address is dependent on how you approach each day of your training and what modifications you make to your strategy. Below I will touch on how each of these different factors can be the focal point of your session. STRENGTH FOCUS: If your goal is to use this program to develop general strength pacing all the mono-structural work down to a conversational/comfortable pace (even if that means scaling down a few calories) is very important. Doing that will allow you to put all of your focus on performing the barbell reps at the highest level possible. Make it your goal to always be working at the upper end of the percentages provided and keep the barbell unbroken. FITNESS FOCUS: If your goal is to use this program to develop general fitness the focus of each interval should be to complete it at a fast, but repeatable pace. This is done by pushing the tempo on the machine, then choosing a weight for the barbell that can be completed unbroken even under high amounts of fatigue. The goal is to finish each interval as fast as possible, with minimal difference from the first rep to the last rep of the day. MOVEMENT PATTERN: The ideal movement pattern you use to perform a 1RM Clean & Jerk efficiently and effectively is very different from the on you would use to perform "Grace" (30 Clean & Jerks@135/95) as fast as possible. For a 1RM lift you are positioning yourself to have as good as leverage on the bar as possible to lift maximum load and for "Grace" you are positioning your body to move a light/medium load as fast as possible. As for the movement pattern itself everyones will look a little different. The point I am trying to make here though is how you move the barbell during these intervals will look different from your max attempts if your goal is to cycle at a fast rate. GRIP STRENGTH/ENDURANCE: To maximize your grip training the first goal will always be completing each intervals with all reps unbroken on the barbell. As you are able to complete reps unbroken continue to increase the load of the bar to tax your grip strength to a higher degree. iIf you are still capable of completing all reps unbroken even at the highest intensities within the recommended percentages, then increase your speed on the mono-structural machines to put your body under more strain prior to starting the barbell reps. BREATHING: I believe breathing is the most overlooked aspects of barbell cycling ability and also the lowest hanging fruits to increasing your barbell cycling performance the easiest. The biggest issue I see is athletes (including myself) holding their breath for the entire duration that they are cycling the barbell because they are so focused on being powerful and fast only, they forget to relax. This may work for the first round or two of a workout, but eventually it catches up to the individual and they can't continue to cycle the bar while holding their breath. To focus on this during training, I recommend slowing down your pace during the mono-structural portion of the interval, so when you get to the barbell you are under control. Then, when you pick up the barbell during each rep breathe out during the concentric portion of the movement and in during the eccentric portion of the movement. This will get you in the habit of breathing during every rep and be very helpful, especially in longer workouts. FOR ACCESS TO DOWNLOADABLE BARBELL CYCLING PROGRAMMING GO TO THE LINK BELOW: https://www.masqtraining.com/barbell-cycling-training.html

What Lactate Retention Method is & its Implementation The Lactate Retention Method (LRM) is the utilization of lactate for cellular adaptive purposes. Lactate is utilized in this method by performing an isometric movement immediately following an exercise interval that produces lactate.  The isometric movement, when performed in a deep position (or at a long muscle length), limits blood flow to and from the muscle. Its purpose is to trap the metabolites that were produced during the interval in the muscle. Once the metabolites have been trapped it forces the muscle to utilize them as efficiently as possible. The adaptations the muscle will make from this method will significantly improve an athlete’s lactate clearance rates and tolerance when lactic demands are required in sport. When implementing the Lactate Retention Method any mode of exercise can be used as long as the two different major components of the method are followed.  1. Lactate must be produced during the initial exercise interval (generally meaning exercise must occur for 20-30 seconds at a minimum and the exercise must be performed at a high intensity) 2. The isometric exercise performed immediately after the initial interval must utilize the same muscle groups and be held at a long muscle length for a duration of 20-40 seconds As long as both of those components are followed you will be enjoying the following adaptations: · Improved lactate utilization · Improved lactate threshold/tolerance · Increased ability to sustain high power outputs for longer durations LRM & Conditioning The reason why this method is so beneficial is because it focuses solely on developing the athlete’s capacity to tolerate extremely lactic states. This improved capacity will transfer to improved performance when lactate demands are required. Utilizing LRM is more efficient than traditional lactic intervals for conditioning because it extends the period of time your muscles are in a lactate state without you having to perform additional work. Below is an example: Traditional Lactic Intervals: 1:00 Bike@90% / 1:00 Rest x 8 = 8 min. work LRM Lactic Intervals: :40 sec Bike@90% + :20 sec squat isometric / 1:00 Rest x 8 = 5:20 min. work LRM Benefits · Same lactic state duration with less work (2:40 or 33% less work) · Less mechanical damage from biking/interval action of choice · Decreased amount of fatigue, more energy to put towards sport skillNew Paragraph

Every 1:30 x 8 - Snatch Complex Snatch DL + Snatch Pull + Hang PS + Hang Sq Snatch + OHS *Build in weight ------------- 10-8-6-4-2 Bar Facing Burpees Snatches (135/95) * Every 2:00 (Starting at 0:00) perform 5 OHS

4 Rounds 10 Z Press 10/ea Single Arm High Pulls ------------- 3x 4:00 AMRAP (2:00 Rest between) 100 Du Buy in 12 Hang Cleans (RD 1) / 10 Hang C+J (RD 2) / 8 Hang Snatch (RD 3) 6 Bar Facing Burpees

3 Rounds 5/ea Lateral Box Step Up 10 Goblet Cossak Squats 15 RDLs --------------- For time: 50 DB Box Step Ups 40 Box Jumps (Step down) 30 Goblet Squats 40 Box Jumps (Step down) 50 DB Box Step Ups