Bridge the Gap: Train 2 Recover
Course Instructors: Fred Duncan, Roy Page, D.C.
May 11: 12PM-4PM
May 12: 11AM-7PM
General Physical Preparation (GPP) as Verkhoshansky put it – “Aimed at the differentiated development of physical qualities through means and methods, aimed at the development of each of them.” selection in GPP consists of anything that elevates the specific traits required in the development of the athlete/client.
You will learn how to
✅ Create a GPP block that lays the foundation for future training
✅ Develop or increase work capacity to help recovery from bouts of high intense efforts
✅ Develop, increase, or reintroduce basic strength training and movement prep
✅ Eliminate weaknesses/imbalances
✅ Train & progress specific energy system programming – Aerobic capacity –> Alactic capacity –> alactic power
✅ Combine Eastern Bloc Russian training systems with Charlie Francis sprint/power training & Westside approaches
✅ Program strength training at bodyweight or 50-80% (submax) – higher volume of work/hypertrophy (prepare tendons, ligaments, muscles for work to come), muscular endurance, work capacity, motor coordination
✅ Use your coaches eye
General Physical Prep Discussion will cover:
- GPP (fundamentals, variability, work capacity, hypertrophy, aerobic capacity)
- Basic concepts (adaptation, supercompensation, residual effects, CNS fatigue, etc.)
- Brain patterns all movements (get its attention, motor learning, Feldenkrais, etc.)
- Art of coaching (using our EYES, ask questions, programming, having plan B, exercise selection)
GPP Hands On Coaching lab will cover:
- Movement Prep – going through a thorough active/dynamic warm-up, mobility/dynamic flex, power speed drills, (can be assessment, warm-up, measure of readiness, prehab).
- Aerobic – tempo or medball circuit (aerobic/low intensive in nature + warm-up + low-level strength/muscular endurance)
- Coaching the lifts – Picking High value, efficient exercises – Pressing (bench, db), Squat (box/full/single leg), Trap Bar/hinge, row variations, (work done in gym is general, why behind what, cues, how to progress/regress basic moves, work around injury)
Fred Duncan is a Strength and Conditioning coach and Fitness Writer. He owns and operates Fred Duncan Performance Training – a private training facility geared towards high-level athletes and serious trainees. He specializes in building explosive, resilient athletes as well as return to sport rehabilitation and helping people exercise pain free. His work has been published in all of the major fitness magazines as well as the Journal of Bodywork and Movement Sciences.
Roy Page, D.C. M.Sc., L.Ac.
Dr. Roy Page is the head associate at Los Angeles Sports and Spine. He received the degree Doctor of Chiropractic from Logan College of Chiropractic along with a Master of Science Degree in Sports Science and Rehabilitation.
He has also achieved a Master of Traditional Oriental Medicine from Emperor’s College and is a California licensed acupuncturist. The American Chiropractic Board of Sports Physicians recognizes him as a Certified Chiropractic Sports Physician, and the National Certification Commission for Acupuncture and Oriental Medicine has awarded him the status Diplomate of Oriental Medicine.