GENPREP
GENERAL PHYSICAL PREPARATION
ONLINE PROGRAMS
THE GENPREP ONLINE PROGRAMS ARE DESIGNED FOR LEVEL 3+ ATHLETES WHO ARE LOOKING TO IMPROVE THEIR GENERAL STRENGTH, POWER ENDURANCE AND MUSCULAR ENDURANCE “ACROSS THE BOARD” SO THEY WILL BE READY FOR ANYTHING.
GENPREP INCLUDES ACCESS TO THE MONTHLY GAC PROGRAM, WHICH IS THE PRIMARY STRENGTH AND CONDITIONING PROGRAM FOR THE PHYSICAL MEMBERS OF THE MILL GYM. IT IS AN OVERALL GENERAL PHYSICAL CONDITIONING PROGRAM WHICH INCORPORATES THE REQUIREMENTS TO PREPARE YOU TO BE ABLE TO RUN, SWIM, CARRY, CLIMB AND FIGHT. EVERY MONTH HAS A DIFFERENT SPECIFIC FOCUS.
ADDITIONALLY, GENPREP INCLUDES PROGRAMS WHICH EFFECTIVELY ALLOW MEMBERS TO IMPROVE THEIR STRENGTH & CONDITIONING WITH MINIMAL OR NO GEAR, WHEN ACCESS TO A FULLY EQUIPPED GYM IS NOT POSSIBLE.
THE PROGRAMS INCLUDED ARE LISTED BELOW.
GENPREP PROGRAMS
GAC
december 2024
foundation
LEVEL 3+
THE GAC IS OUR PRIMARY STRENGTH AND CONDITIONING PROGRAM FOR OUR PHYSICAL MEMBERS. IT IS AN OVERALL GENERAL PHYSICAL CONDITIONING PROGRAM that INCORPORATES THE REQUIREMENTS TO PREPARE YOU TO BE ABLE TO RUN, SWIM, CARRY, CLIMB AND FIGHT.
THIS 4 WEEK PROGRAM is our foundation phase. THE GOALS OF THIS FOUNDATION PROGRAM ARE TO MAINTAIN STRENGTH AND CONDITIONING LEVELs and to REFOCUS ON RANGE-OF-MOTION, TECHNIQUE, breathing, MOBILITY AND FLEXIBILITY DEVELOPMENT.
THIS PROGRAM IS 4 WEEKS LONG. 1 OR 2 SESSIONS PER DAY, 6 DAYS PER WEEK. 10 TOTAL TRAINING SESSIONS PER WEEK.
GAC
november 2024
muscular endurance
LEVEL 3+
THE GAC IS OUR PRIMARY STRENGTH AND CONDITIONING PROGRAM FOR OUR PHYSICAL MEMBERS. IT IS AN OVERALL GENERAL PHYSICAL CONDITIONING PROGRAM that INCORPORATES THE REQUIREMENTS TO PREPARE YOU TO BE ABLE TO RUN, SWIM, CARRY, CLIMB AND FIGHT.
IN THIS 5 WEEK PROGRAM YOU WILL FOCUS ON IMPROVING YOUR muscular endurance WHILst MAINTAINING YOUR strength, power ENDURANCE AND CONDITIONING LEVELS.
THIS PROGRAM IS 5 WEEKS LONG. 1 OR 2 SESSIONS PER DAY, 6 DAYS PER WEEK. 10 TOTAL TRAINING SESSIONS PER WEEK.
GAC
october 2024
power endurance
LEVEL 3+
THE GAC IS OUR PRIMARY STRENGTH AND CONDITIONING PROGRAM FOR OUR PHYSICAL MEMBERS. IT IS AN OVERALL GENERAL PHYSICAL CONDITIONING PROGRAM that INCORPORATES THE REQUIREMENTS TO PREPARE YOU TO BE ABLE TO RUN, SWIM, CARRY, CLIMB AND FIGHT.
IN THIS 5 WEEK PROGRAM YOU WILL FOCUS ON IMPROVING YOUR power endurance WHILst MAINTAINING YOUR strength, muscular endurance AND CONDITIONING LEVELS.
THIS PROGRAM IS 5 WEEKS LONG. 1 OR 2 SESSIONS PER DAY, 6 DAYS PER WEEK. 10 TOTAL TRAINING SESSIONS PER WEEK.
STRENGTH &
HYPERTROPHY
LEVEL 3+
THIS PROGRAM IS A BALANCED STRENGTH TRAINING PROGRAM WHICH INCREASES POWER-TO-WEIGHT RATIOS, CORRECTS IMBALANCES AND INCREASES OVERALL WORK CAPACITY.
THIS IS A 6 WEEK PROGRAM. 1-2 SESSIONS PER DAY, 4 TIMES PER WEEK. 7 TOTAL TRAINING SESSIONS PER WEEK.
CARDIO
CRUISER
LEVEL 3+
THE CARDIO CRUISER PROGRAM IS COMPRISED OF CIRCUIT-BASED WORKOUTS FEATURING NON-TECHNICAL LIFTS, BODYWEIGHT MOVEMENTS & CARDIO EXERCISES. THE GOAL IS TO IMPROVE YOUR WORK CAPACITY WHILE REMAINING IN AN AEROBIC STATE.
THIS IS A 6 WEEK PROGRAM. 1 SESSION PER DAY, 4 DAYS PER WEEK. 4 TOTAL TRAINING SESSIONS PER WEEK.
KETTLEBELL
LEVEL 3+
A PROGRAM YOU CAN DO INDOORS/OUTDOORS WITH VERY MINIMAL OR NO EQUIPMENT, THE KETTLEBELL PROGRAM IS DESIGNED FOR ATHLETES WHO HAVE ACCESS TO A LIMITED AMOUNT OF EQUIPMENT, NAMELY A KETTLEBELL, SKIPPING-ROPE, PULL-UP BAR AND A PLYO-BOX.
THIS IS A 6 WEEK PROGRAM. 1 SESSION PER DAY, 5 DAYS PER WEEK. 5 TOTAL TRAINING SESSIONS PER WEEK.
NO GEAR
LEVEL 3+
IF YOU DON’T HAVE ACCESS TO ANY GEAR THEN THIS IS THE PROGRAM FOR YOU. WE HAVE PROGRAMMED A LARGE VARIETY OF MOVEMENTS TO KEEP YOU FIT WHEN YOU DON’T HAVE ACCESS TO GYM EQUIPMENT. IN SOME CASES YOU MAY HAVE TO IMPROVISE BY FINDING OBJECTS WHICH CAN ADD A LEVEL OF RESISTANCE BUT IN MOST CASES YOU WON’T NEED ANY GEAR AT ALL.
THIS IS A 6 WEEK PROGRAM. 1 SESSION PER DAY, 4 DAYS PER WEEK. 4 TOTAL TRAINING SESSIONS PER WEEK.
GET ACCESS TO GENPREP PROGRAMS