General and specific preparation in Tactical Ready

Two steps of one process

Quality preparation has two interconnected parts. General physical preparation creates capacity. Specific preparation teaches a person to use that capacity in a specific task.

In training theory, the abbreviations GPP and SPP are used. GPP stands for General Physical Preparedness. This includes general strength, muscle capacity, aerobic base, speed, coordination and working on weak links. SPP stands for Special Physical Preparedness. Its content resembles the actual requirements of the equipment, pace, terrain, body position, load or sequence of tasks.

Both parts are important. The error occurs when one of them completely dominates. A person can lift weights and run for years without any transfer to the service. Likewise, he can repeat service simulations over and over again without building the strength and endurance that would really advance his performance.

Why start with general preparation?

General tools allow for more precise load control. For squats, I can set the load, number of sets, repetitions, pace, and range. For running, I can control time, distance, and intensity. On sleds, I can gradually increase the resistance or distance. The results can be measured and compared.

A specific service scenario usually combines multiple abilities at the same time. This is an advantage in the final transfer, but a disadvantage when looking for a weakness. If a person tires quickly in a complicated circuit, it may not be clear whether they are limited by strength, technique, aerobic capacity, grip, or poor pace distribution.

GPP also creates fewer logistical demands and often lower recovery costs. There is no need to wear ballistics, prepare a dummy, or search for specific terrain every time. A larger part of the year can therefore be devoted to precisely dosed work that builds the foundation.

When does training become specific preparation?

Specificity is not determined by the appearance of the training. It is determined by the similarity to the specific task. A heavy vest or camouflage clothing alone does not turn a random circuit training into a quality SPP.

Specific work can mimic:

• type and distribution of external load;

• target pace and duration of the performance;

• surface, stairs, terrain or confined space;

• starting position and changes of positions;

• the actual sequence of physical tasks;

• the length of rest between sections;

• a requirement for accuracy or simple decisions after physical exertion.

But each similarity increases the cost and complexity of the training. That's why I add specificity gradually. One can first develop a sled pull without equipment. Later, one adds a target grip, ballistics, or a previous short acceleration. The final phase can combine several tasks into a controlled sequence.

Specific training is not a daily test

Repeating a full test or job scenario frequently seems logical. If I want to improve on a particular performance, I will do it as often as possible. However, this approach quickly runs into a problem.

A complete test creates fatigue, but does not always provide sufficient volume for the development of individual abilities. In it, a person also repeats his mistakes. Weaker grip, poor running economy or low strength remain hidden within the overall performance. Moreover, constant maximum attempts limit the space for quality training.

Therefore, I understand a specific unit as a dosed means. It has a clear goal, a predetermined amount of work, and an end rule. It does not always serve to demonstrate resilience.

Default GPP and SPP ratio

In a typical long-term regimen, general preparation may account for approximately eighty to ninety percent of the work. The specific portion maintains contact with professional tasks and verifies transfer. For a new or poorly trained person, the initial proportion of GPP may be even higher.

As the course, selection process or deployment approaches, the ratio shifts. Specific work can gradually make up a quarter to two-fifths of the training, depending on the goal and experience. However, the general basis does not disappear completely. It is strength, aerobic capacity and endurance that allow specific performance to be repeated.

The ratio is not a universal prescription. An experienced member with a built foundation may react differently than a beginner. A short preparation before a known event requires different decisions than a whole year without a fixed peak.

Example of military training

A soldier preparing for a longer move doesn't start with a maximum distance and target backpack weight. He first builds aerobic capacity, lower-limb and core strength, foot endurance, and walking technique. The ruck starts easy and gradually changes distance, terrain, load, or pace.

Closer to the target date, the footwear used, similar surface, specific equipment and target pace will be added. The final weeks may include several more precise simulations. This way, a person does not come to a specific work unprepared and at the same time does not do it so often that it unnecessarily destroys him.

Example of police training

The officer first builds general strength, acceleration, braking, aerobic base, grip, and the ability to pull or carry. The specific unit later combines vehicle exit, short sprint, stairs, change of direction, ground work, and drag.

This sequence must have a defined goal. If we are developing speed, the pauses must be sufficient and the execution must be of good quality. If we are training the ability to repeat the performance, the rest can be shorter. If we are testing ballistics tolerance, we control the movement, breathing and body reaction. Without a goal, only a police-looking circuit training will result.

How to evaluate your own training

Divide your workouts over the last two weeks into three categories:

1. General work with a clearly measurable goal.

2. Specific work corresponding to a specific task.

3. Work for which you cannot determine the main adaptation or method of evaluation.

The third group is the first candidate for modification. Training does not have to be complex to be effective. It just needs a clear purpose, the right dose, and continuity with other units.

In the next article, I will discuss strength training for soldiers and police officers. I will show why strength is important, where it has its limits, and how to develop it without unnecessarily damaging running, speed, and service.

A call for further work

If you are training hard, but the individual units do not follow each other or do not move you towards a specific goal, write to me about online coaching. We will divide the preparation into general and specific parts and adjust their ratio according to your profession, deadline, and current level.