GPP is where you build the foundation. It’s low intensity, high...
Fred Duncan@Fred__Duncan
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Nov 05, 2025
~1 min read
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GPP is where you build the foundation.
It’s low intensity, high variability work…calisthenics, med ball movements, tempo circuits, and loaded mobility.
This phase develops coordination, work capacity, and control through multiple planes of motion.
The med ball is one of
It’s low intensity, high variability work…calisthenics, med ball movements, tempo circuits, and loaded mobility.
This phase develops coordination, work capacity, and control through multiple planes of motion.
The med ball is one of
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the most versatile tools for that. It’s just a weighted implement, lighter than a barbell, less restrictive than a dumbbell, which means you can move naturally through positions you actually use in sport. We throw it, catch it, rotate with it, jump with it, and even do sprint
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drills with it.
If you’ve ever trained with me or followed my programs, you’ve seen how much we use the med ball. In Project Speed Bundle, both programs include explosive med ball work and acceleration pairings. The Art & Science of Sport Preparation features one of my full
If you’ve ever trained with me or followed my programs, you’ve seen how much we use the med ball. In Project Speed Bundle, both programs include explosive med ball work and acceleration pairings. The Art & Science of Sport Preparation features one of my full
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med ball circuits and a two week GPP block. I also have a separate four week GPP block available now, and a new one coming soon.
For athletes who want it fully customized, I offer remote programming for high school, college, pro, and performance driven clients, I can
For athletes who want it fully customized, I offer remote programming for high school, college, pro, and performance driven clients, I can
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probably take two more right now.
Principles don’t expire. Build the base first, and everything else becomes easier to develop.
fredduncantraining.com/product/projec…
Principles don’t expire. Build the base first, and everything else becomes easier to develop.
fredduncantraining.com/product/projec…