1. Go big or Go home. The high intensity events (sprints, MetCons) require just that—high intensity.  If you cannot give 100% and then some on those days, it might be better to take it off.  Do not expect to achieve this level right off the bat, there is a reason GPP beginners repeat the first month twice.

2.  See rule #1.  Start learning and listening to your body—there is a difference between being fatigued and “being tired”—Know it and have the discipline to hold yourself to the program.



3.  Technique is crucial to success.  Compound, functional movements are completely safe IF THEY ARE DONE CORRECTLY.  Learn the movements and never stop practicing.  I would recommend ponying-up the funds for a one-on-one coaching session with a pro (I mean a trained Olympic or Powerlifter, not Joe body builder at the local globo gym).  Once you have this baseline, it is easy to use a video camera to become your own coach.  Teach a man to fish…



4. GPP is a long-term investment, manage your expectations.  GPP is a more of a lifestyle than a fitness plan, don’t expect some Hollywood drop-20lbs-overnight nonsense.  Real results take real time—the more work you put in the more permanent the results become.  I always think of the strongman mantra: Strength Takes A Lifetime To Achieve (STALTA)



5.   “Being ready for anything” does not mean “Do random workouts”.  In order to maximize your performance, there still has to be programming.  Yes, going out and running sprints the day after you ran a marathon is “anytime, anyplace” and might shock your body, but in the long term you are killing your ROI.  It only takes small changes to keep your system from becoming routine.



6.  Arnold didn’t do much GPP.  Nothing against The Terminator, but don’t expect to “pack on size” or “bulk up” (I don’t think a 50” bicep will help you too much in a street fight anyway).  On this program, I would bet the majority of people gain strength but lose weight as your body finds its optimal performance weight (OPW)—the weight at which your results are maximized.  That being said, I won’t apologize for the balanced, low body-fat appearance characteristic of a body operating at maximum efficiency.  I also don’t know anybody who thinks decathletes have an undesirable body.



7. Don’t overthink this.  If the program says, “Lift heavy,” pick something freakin heavy up.  If it says “ Sprint”, sprint as hard as you can.  If you’re out camping and there are no weights around, pick up some rocks and make it happen.  Lose the mentality of “I can only workout at X time with Y equipment”.  Break the mold and a whole new world will open up to you--where the mind leads, the body will follow.