Should you be a powerlifter, you know heavy squats, bench presses, and deadlifts are your bread and butter—but what about the other stuff? GPP (General Physical Preparedness) workouts fill the gaps by boosting endurance, mobility, and recovery so you can handle more volume without burning out. Consider sled pushes, kettlebell circuits, or even brisk walks—anything that keeps you moving without wrecking your heavy lifts. The best part? You’ll recover faster, feel less beat-up, and possibly even break through plateaus. Curious how to fit it into your routine without overdoing it? Let’s break it down.
What Is GPP Training for Powerlifters?
Even whenever you’re focused on lifting heavy, GPP training—short for General Physical Preparedness—plays a key role in keeping your body balanced and resilient.
For powerlifters, it’s not just about raw strength; it’s about building endurance, mobility, and overall fitness to support your big lifts.
GPP workouts fill the gaps in your training sessions by targeting weak spots with accessory exercises, like upper back and core work, while also improving aerobic conditioning. You’ll recover faster between heavy lifts because your heart and lungs work more efficiently.
Aim for 2-3 GPP sessions weekly, keeping them moderate in intensity to avoid cutting into recovery time.
Contemplate sled pushes, kettlebell swings, or even brisk walks—anything that boosts work capacity without draining you.
It’s the unsung hero behind stronger, more durable lifting.
Key Benefits of GPP Workouts for Strength Athletes
GPP workouts might sound like extra work, but they’re the secret weapon that keeps powerlifters moving stronger, longer.
Initially, they boost your work capacity, letting you handle bigger training volumes without burning out. By improving cardiovascular endurance, you recover faster between heavy sets. They also build muscular endurance, so you don’t gas out during long sessions.
GPP ramps up work capacity, letting you push bigger volumes without burnout—faster recovery, lasting endurance, no gassing out mid-session.
GPP strengthens accessory muscles—like your upper back and core—helping you maintain proper movement patterns under heavy loads. This slashes your injury risk by fixing imbalances.
Plus, pushing through GPP builds mental resilience, teaching you to grind at the moment fatigue hits. And while it’s not max lifts, GPP supports strength development by keeping your body primed for progress.
No fluff—just results.
Essential GPP Exercises for Powerlifters
You need GPP exercises that build endurance and strength without burning you out.
Sled drags and kettlebell swings boost conditioning while keeping your powerlifting performance sharp.
Bulgarian split squats and core work also help you stay balanced and injury-free.
Key GPP Exercise Examples
Building a well-rounded powerlifting routine isn’t just about heavy squats and deadlifts—your body needs balanced conditioning to stay durable and efficient. GPP exercises fill that gap, improving your overall conditioning while supporting your training program. Kettlebell swings sharpen explosive hip drive, front squats build quad strength without shoulder strain, and farmer’s walks crush grip strength. These moves keep you resilient between heavy lifts.
| Exercise | Primary Benefit | Why It Matters |
|---|---|---|
| Kettlebell Swings | Explosive hip drive | Improves power for deadlifts |
| Front Squats | Quad development | Improves squat technique |
| Farmer’s Walks | Grip strength & core stability | Supports heavy pulls and carries |
| Sled Drags | Low-impact conditioning | Improves recovery without joint stress |
| Push-Ups | Muscular endurance | Maintains fitness without fatigue |
Mix these into your routine to stay strong *and* mobile.
Implementing GPP Workouts
Since powerlifting demands raw strength, it’s easy to forget that conditioning matters just as much—but that’s where GPP workouts come in.
Start by scheduling 2-3 GPP sessions weekly, keeping them at moderate intensity to avoid interfering with heavy lifts. Mix aerobic conditioning like rowing or cycling for 20-30 minutes to boost endurance without draining you.
Add core exercises—planks, Russian twists—to stabilize your lifts and prevent injuries.
Functional movements like farmer’s walks build grip strength and full-body coordination, making your main lifts feel easier. Use sled drags or kettlebell swings for explosive power and recovery.
Keep volume low but consistent; consider GPP as a tool to support your strength, not replace it.
How to Structure GPP Workouts in Your Training Plan
To get the most out of your powerlifting training, weaving in GPP (General Physical Preparedness) workouts can make a big difference. These sessions boost your work capacity, mobility, and overall strength gains without interfering with your main lifts. Aim for 2-3 GPP workouts weekly, mixing exercise types like circuits with rowing, kettlebell swings, and push-ups. Keep intensity levels moderate to high but manageable—you shouldn’t feel wiped out. Focus on cardiovascular endurance and muscular endurance to support your strength training. Here’s a simple way to structure them:
| Day | Focus | Example Exercises |
|---|---|---|
| Monday | Cardio + Mobility | Rowing, Banded Pull-Aps |
| Wednesday | Muscular Endurance | Kettlebell Swings, Push-Ups |
| Friday | Work Capacity | Sled Pushes, Farmer’s Walks |
Adjust volume as competitions near to avoid fatigue.
Balancing GPP With Powerlifting-Specific Training
Balancing GPP with your powerlifting training doesn’t have to feel like walking a tightrope—it’s about smart scheduling and listening to your body.
Aim for 2-3 GPP sessions weekly, spacing them between heavy lifting days to avoid draining energy for powerlifting-specific training. Focus on exercises like sled drags or circuits to improve strength and endurance without overloading muscle groups used in squats, bench, or deadlifts.
Keep GPP work at moderate intensities; it’s there to support overall fitness, not replace your main lifts. As competition nears, taper GPP to prioritize technique and recovery.
Programming GPP this way guarantees it improves athletic performance without compromising your progress. Recall, recovery matters—don’t let extra sessions sabotage your gains.
Common Mistakes to Avoid in GPP Programming
While GPP workouts can seriously boost your powerlifting game, it’s easy to slip up should you not program them carefully.
One big mistake is ignoring recovery—squeezing in too much GPP between heavy training days can leave you fried instead of fresh.
Another misstep is treating GPP like a one-size-fits-all plan; tailor exercises to your weak spots, or you’ll miss key improvements.
Customize your GPP to target weaknesses—generic routines won’t maximize your powerlifting progress.
Cranking up intensity too high defeats the purpose—GPP should support fitness, not drain you.
Skipping variety limits gains, so mix up movements to hit all muscle groups evenly.
And don’t forget mobility work—neglecting it spikes injury risks and can stall progress.
Keep it balanced, and your body will thank you.
