Build a Training Base
That Actually Lasts
Most people skip GPP and jump straight into specialized training. That's why they break down. This free guide shows you how to build the foundation that supports everything else.
Download Free GuideThe GPP Training Guide
10 pages covering the principles most coaches skip — and most athletes pay for later.
The 5 Pillars of GPP
Strength, aerobic base, work capacity, movement quality, and recovery systems — the foundation every program needs but most skip.
A Complete Weekly Framework
How to structure your training for long-term progress without digging a hole you can't climb out of.
Exercise Selection Strategy
Which movements actually build the base — and which ones waste your time and beat you up for nothing.
The 80/15/5 Rule
How to distribute intensity across your week so you build without burning out. The most ignored principle in training.
Common Mistakes
Why most people skip GPP and exactly how they pay for it — in injuries, plateaus, and years of spinning their wheels.
12-Week Progression Plan
Foundation, Development, and Integration phases laid out clearly so you know exactly what to do and when.
You Can't Build a Big House on a Small Foundation
Most training programs push output without building resilience. They skip the base and go straight to the work. That's why capable people keep breaking down.
GPP is the unglamorous work that makes everything else possible. Louie Simmons called it the most important phase of training — and he built the most dominant powerlifting gym in history on that principle.
Strength Across Patterns
Not just one lift. Durability requires strength in multiple planes and positions.
Work Capacity
The ability to train harder, more often — without accumulating damage you can't recover from.
Aerobic Base
The cardiovascular foundation that drives recovery between sets, sessions, and training cycles.
Tissue Tolerance
Building the tendons, ligaments, and connective tissue that keep you training long-term.
Movement Quality
Mechanics that hold up under fatigue and transfer to everything else you do.
Adaptability
A body that responds to training stimulus instead of just surviving it.
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Cory Bergman
I've spent my career coaching high-performers — collegiate and professional athletes, military personnel, and executives — people who can't afford to break down. The GPP framework in this guide is the same foundation I use with every coaching client — regardless of goal, sport, or background.
Most coaches skip this work because it's not exciting. But it's the difference between a training career that compounds over decades and one that keeps hitting the same ceiling — or the same injuries.
This guide is where everything starts. Use it.
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