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tactical GPP wave progression

v1

A 10-week intermediate tactical general physical preparedness program balancing strength, power, and aerobic capacity using wave progression.

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tacticalgppstrengthpowerconditioningdeload

Get an AI coach that uses this skill

FitnessGrid is an AI coach that plans your week and adapts as you go. Install tactical GPP wave progression and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Macrocycle Setup: Create a 10-week structure divided into two mesocycles (Weeks 1–5 and Weeks 6–10).

    • Use create_week to initialize the 10 weeks.
    • Annotate Weeks 1–4 as "Meso 1: Accumulation".
    • Annotate Week 5 as "Deload 1".
    • Annotate Weeks 6–9 as "Meso 2: Intensification".
    • Annotate Week 10 as "Deload 2: Supercompensation".

  2. Weekly Architecture: For each training week, use create_workout to establish the following daily split:

    • Day 1: Lower Body (Squat/Hinge) + Zone 2 Aerobic.
    • Day 2: Upper Body (Push/Pull) + Chassis Integrity (Core).
    • Day 3: High-Intensity Work Capacity (3–5 min intervals).
    • Day 4: Active Recovery (Mobility or light rucking).
    • Day 5: Full Body Functional (Loaded Carries) + Mid-range Conditioning.
    • Day 6: Long-Duration Aerobic (LISS or Ruck).
    • Day 7: Full Rest.

  3. Meso 1: Accumulation (Weeks 1–4):

    • Use add_exercise to program high-volume strength sets: 8–12 reps at 60–75% 1RM.
    • For conditioning (Day 6), increase total volume or duration by 10% each week relative to the previous week.
    • For Work Capacity (Day 3), progress by reducing rest intervals (density) or increasing pace.

  4. Strategic Deloads (Weeks 5 and 10):

    • Use update_workout to implement an active deload.
    • Reduce total weekly sets by 30–50%.
    • Adjust intensity to 60–70% 1RM with a Reps In Reserve (RIR) target of 3–4.
    • Keep training frequency (number of days) consistent.
    • Use update_note to suggest recovery modalities: massage, static stretching, and foam rolling.

  5. Meso 2: Intensification (Weeks 6–9):

    • Pivot to high-intensity force production. Use add_exercise to program 3–6 reps at 80–90% 1RM.
    • Incorporate power training using light loads (0–60% 1RM) at maximum velocity.
    • Apply the "2-for-2" rule: if the user completes 2 extra reps on the final set for 2 consecutive sessions, increase load by 2–10% using update_exercise.

  6. Tactical Movement Coaching:

    • Add coaching cues to exercise notes via update_note using an external focus:
      • Hinge: "Don't break the glass" (prevents knees shifting forward).
      • Push: "Create a gap" (protects the shoulder capsule).
      • Core: "Don't let the plate fall" (prevents hip swaying).
      • Leg Drive: "Push the floor away".

  7. Monitoring and Evaluation:

    • At the start of Meso 2, use compute_one_rep_max if the athlete has updated their lifts to ensure the 80–90% intensity range is accurate.
    • Ensure all movements prioritize structural integrity and durability for operational readiness.