If you're looking to get back in shape and have been putting off your training because it's too difficult or time consuming, then GPP is just what the doctor ordered!
The GPP program is a four-week training plan that will help you regain muscle strength, build endurance, and get back in shape after a long break, disease or injury.
Designed by an Olympian and approved by TOP professional athletes.
I'm 45 years old and I used to do sports when I was younger, but eventually stopped. Recently, I decided it was time to get back in shape and purchased this program because I like the schedule and the workload. After two weeks of training with Torokhtiy's General Physical Fitness program, I feel stronger, more flexible and motivated. The well-structured workouts give visible progress, which makes it worthwhile! I highly recommend it!
After successfully winning the London Olympics in 2012, I decided to devote myself to coaching and share my experience with athletes who are interested in lifting heavy weights correctly and safely.
Yes, you can combine it with functional and cardio training or with any other activity.
Will this program completely turn me back to training shape?
THE BEST WAY TO GET BACK IN SHAPE: REBUILDING HEALTHY HABITS
As you begin to explore how to start a workout after some time away, it's more important now than ever to prioritise rest and recovery. Here are a few things to consider as you start getting back into the gym.
SLEEP
It’s during sleep that your body grows stronger from your training. As you’ll likely be upping your workout frequency, aim for 8-9 hours of good quality shut-eye per night.
STRESS
Stress levels are understandably high right now. While getting back into the gym will likely help, you may also benefit from slower practices like meditation or breath-work.
DIET
Your nutrition provides the building blocks required to get back into shape and is just as important as exercise when exploring how to get back into working out. You may already follow a specific dietary protocol, but as a general rule of thumb, opting for mainly whole foods, staying hydrated and consuming adequate protein will serve you well.
Can women do this program?
YES! We don't have any gender prohibitions regarding this training program.
Started applying the drills 1 week ago and am amazed by the extensive detail of the mobility procedures. Only change I would suggest is to have a separate specific platform for starting the videos instead of having to start them individually every time.
I have dipped my toes into olympic lifting for a while. Finally I have a structured program which I feel I can run through a couple of times. I feel my techniques have improved and actually my squat (back and front) have improved significantly by more than 15%. Additionally my trunk is much more stable and I am more aware of how I move during the lifts. Really recommend this for everyone who loves throwing around barbells.
This is the club where we unite as a community,
learn to overcome our weaknesses, and develop ou...
I appreciate you providing me the chance to learn from you.
Additionally, this club helps us become more confident. I'm becoming better, and I have a lot more confidence now than I had.
I develop my discipline. I'm becoming encouraged by this club since we're supporting one another.
I'm currently reading the Snatch master class PDF. I'm having a great time with a practical.
I always value your counsel and advice. Your tiny hints could help us improve our lift. And it’s improving a lot.
You might need to work with lower % the first week, the power exercises squat, deadlift and pulls are not that frequent
You may need to add some auxiliary work, and maybe add some technique the weeks that you don’t snatch
I am enjoying that I feel fresh
Hi! Thanks for your feedback.
Any training plan is not dogma - just an action manual.
So it is smart to adapt it to individual needs.
It's the program that made me more Interested with Torokhtiy. I am starting OLY WOD after my vacation. I want to give this program My full attention rather than trying to look for a Gym during my vacation.
I started actively weightlifting 4 years ago. After 2 years I started to feel uncomfortable in my lower back and suffered from tight hips. I stopped for a year due to other life events and to try something different. After a long hiatus I missed the feel of getting under the bar again but couldn’t find a program I felt would be suitable for me. Until I found WL4FF, the exercises really help avoid any low back pain or tight hips, and I’m feeling great after each lifting session. If you have experience Weightlifting you will definitely enjoy this program. 💪
The group chat helps me stay motivated and focused on my goals
I find the form-checks and the coaches’ comments very helpful
for improving my technique and learning by watching the advice given to others.
It’s inspiring to interact with Oleksiy. He’s always available,
and I really like the way he corrects and explains things, making everything clearer!!!
I’d definitely recommend joining Torokhtiy Club,
especially for those who want to improve not only as athletes but also as coaches.
Being in touch with various athletes and coaches and seeing many mistakes and visual corrections made by Oleksiy and Sergey.
The answers and explanations are great, simple and user friendly.
It is very cool when Oleksiy motivates everyone and praises or corrects.
Feedback on lifts are very helpful, makes me understand more and see mistake myself as well.
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