The Great Gama Protocol (GPP)

Xene

Level 4 Valued Member
I just saw that 'The Great Gama Protocol' is released.


Has anyone already bought it?

I wonder how you can classify it in relation to Flexible Steel and Original Strength. Is it rather a fitness program or a mobility program? Yes, it says GPP, but it's also written about morning recharge etc.
I am very interested but would like to hear about it from anyone who maybe just bought it or from Pavel M. himself @Pavel Macek

Who is this program for? How to use it with A+A work, Q&D work, S&S, programs like STRONG! etc.?

Looking forward to a nice discussion.
 

Ricky01

Level 6 Valued Member
I have never heard of a Great Gama protocol to buy. It sounds interesting. I thought his movements were based around progressively higher repetitions of Hindu pushups and Hindu squats.

Richard
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
Quote from the manual (abridged):

Many sources claim that The Great Gama - and many other wrestlers - did actually thousands of Hindu pushups and Hindu squats a day. True or not, it doesn’t matter - these exercises deliver multiple benefits, as you will find out on your own: mobility, flexibility, strength, endurance, health.

Pavel in Super-Joints writes:

There are a million exercise complexes out there,” muses Academician Amosov. “Look up the literature on physical culture and you will find very complicated routines that have 40–50 exercises. These for the first week, others for the second, etc. ad nauseam. They argue that every muscle needs its own movement. Let us not pick on them, an expert’s job is inventing and complicating… Non-athletes training for health do not need complicated routines. Why cram their brains? Let the person bend and squat…

This exactly what you are going to learn - a very simple routine with some forward and backward bends, pushups and squats, plus few additional exercises: time tested “youth-restoring calisthenics” routine.

The GGP features 3 main options how to use the exercises - as:

- "Morning recharge" - for anybody, does not matter what program you are on (note: this is how I currently use it - GGP daily, every morning, and S&S 3x/week, currently "Timeless" Sinister)

- Main program - "generaly physical preparation" for any subsequent program, covering lots of bases - mobility, flexibility, basic strength, endurance...

- "Finisher" (not what you think) - high rep/easy calisthenics after your main program. Quote:

Although heavy supports in the tradition of Jowett, Anderson, and Grimek are a must for a serious iron athlete [think get-ups or bent presses, note P.M.], they are only half the connective tissue training equation. Full amplitude high rep work is recommended by Eastern European specialists to stimulate tendon and ligament development. Calisthenics such as the full squats from my book Super Joints fit the bill. Kurz (1994) prescribes 3x30 or 1x100-200 after your heavy iron, which should be followed by some stretches. Full stops at the top and the bottom of each rep are a good idea as they shift the load from the muscles to the connective tissues. Clarification: we are not talking about blood and guts high rep sets here; slowly build up your reps until you can handle the required volume with ease. [Emphasis mine, note P.M].
- Pavel, in: Beyond Bodybuilding

Connective tissues such as tendons, ligaments, and cartilage tend to respond better to higher repetitions because of the increase in blood flow… Utilise not-to-failure training, very light weight, very high repetitions, and a lower number of sets in order to strengthen your connective tissues.
- Steven Low, in: Overcoming Gravity

A lot more - videos have around 100 minutes, manual 40 pages.

I suggest to:

- read the description and overview of the program: The Great Gama Protocol (GGP) | SIMPLEXSTRONG
- check my Instagram - I have lots of post and video samples there, and will continue to upload more during next 7 days of the launch: Pavel Macek (@pavelmacekcom) • Instagram photos and videos
- and check the trailer:


Any specific questions you have, let me know, much obliged to help.
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
Thank you very much Pavel.

How much time do you need for the 3 main options? @Pavel Macek
It depends, no definitive answer. The progression (reps/total volume) is set up rather conservatively. It may be as easy as doing few arm swings and Sun salutations in the morning, and 2-3 sets of Dands, Baithaks, and bridges in the afternoon. I really like the term Pavel mentioned in Super-Joints - “youth-restoring calisthenics”, and I think the Dands and Baithaks are often misused as "conditioning" smokers.
 

Xene

Level 4 Valued Member
It depends, no definitive answer. The progression (reps/total volume) is set up rather conservatively. It may be as easy as doing few arm swings and Sun salutations in the morning, and 2-3 sets of Dands, Baithaks, and bridges in the afternoon. I really like the term Pavel mentioned in Super-Joints - “youth-restoring calisthenics”, and I think the Dands and Baithaks are often misused as "conditioning" smokers.
Mh okey thank you. Time efficiency is a big point in my life, as for almost everyone.

I will check out your homepage (already subbed you on Insta for months!).
 

cmerrow

Level 6 Valued Member
I purchased it the moment I found out it was released!

I just have a couple of quick questions @Pavel Macek ...

1) I'm still getting used to the Sun Salutation movements, and the required breathing pattern. While learning each, I am breathing "extra" during each step. For example, in-out-in during the Lunge position before moving on... is this acceptable or advised?

2) What might be some general guidelines for the evening stretching? Reps, etc.?

Thank you!
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
I purchased it the moment I found out it was released!

I just have a couple of quick questions @Pavel Macek ...

1) I'm still getting used to the Sun Salutation movements, and the required breathing pattern. While learning each, I am breathing "extra" during each step. For example, in-out-in during the Lunge position before moving on... is this acceptable or advised?

2) What might be some general guidelines for the evening stretching? Reps, etc.?

Thank you!

Thank you, appreciate it!

1) Perfectly ok - learn the individual patterns first, explore the movement, breathe as you need (extra breaths - but nose only!), learn the sequence - and then add the breathing patterns and do it as a "flow". Last few reps slower, to get extra ROM.

2) As it was "just" a bonus chapter, I did not include any specific program for it - but I will. Let me write it and I will include it in the updated version of the manual.
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
I also purchased the course and raccomend it. It gives you an healthy and strong routine for lifetime and, in addition, it matches very well with strength training (I am doing S&s with 32 and 40 kgs) It is a good investment and Pavel Macek is a great instructor. Very good!
Thank you for your kind words, I appreciate it!
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
I also purchased the course and raccomend it. It gives you an healthy and strong routine for lifetime and, in addition, it matches very well with strength training (I am doing S&s with 32 and 40 kgs) It is a good investment and Pavel Macek is a great instructor. Very good!
The web site looks fantastic. Professional and high quality, as expected! I will definitely consider purchasing.
 
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