wimp!! ... j/k, it's good to start off slow, otherwise you are right ... an injury is likely and then you'll be out for a while ... and there's no benefit to sitting on the couch, drinking a beer and nursing an injury .. oh wait ... that does kinda sound good ... ignore the drinking of the beer part

Well this will be a long post sorry but I will chop up the original article as best as I can.


As I hate to do distance running, i.e. miles, and have no desire to have the build of a marathon runner, I like my fitness the GPP way. GPP stands for General Physical Preparation. This is a method of full body training that increases one's general fitness and improves recovery and health. Let me say right now, it is hard. But like my granddaddy used to say, "There is no such thing as a hard woman, only a soft man." It is hard, not because it should be hard, but because it has become hard. At some point, our lives became soft. People forgot how to work. Now everything, eating properly, exercising, being civil, etc., seems hard. This program would likely not be difficult for a farm boy, but for us city folk it is. I can assure you, however, that after a few weeks of adding GPP to your training program, the long rally will become more effortless and rushing the net or playing full court basketball will be a breeze. So will carrying your groceries up the stairs.
There are two kinds of GPP: weighted and non-weighted. Most of the weighted movements look like events from the World's Strongest Man competition: farmer's walks with weights, wheelbarrow walking, tire flipping and hay bailing. This program may take you back to your wonder years, those glorious days of high school. It is, in essence, a blast from the past. Most of these exercises will be reminiscent of the calisthenics of high school gym class. The movements will mimic the movements likely to be encountered in game conditions. Unlike game conditions, there will be no resting between points. To be honest, I had to work up to doing the program non-stop. I would do a set of 2, then next time 3, etc., until I could do it without rest. I would also advise starting outdoors or with an appropriate disposable container available. It makes clean up much easier. Enough talk. Let's get to it.

The program will be done three days a week prior to weight training, but after agility and speed work. On day 1 each exercise will be performed for 20 seconds, and a total of 5 cycles will be done non-stop. Day 2 each exercise will be done for 30 seconds for 4 cycles. Finally, day 3 will be 6 cycles of 20 seconds each.
Day 1: jumping jacks, shuffle splits, burpees, board touch, pushups
Day 2: jumping jacks, shuffle splits, slalom jumps, pushups
Day 3: jumping jacks, shuffle splits, burpees, mountain climbers, pushups
As you will see, this looks easy. It is not. If you have not noticed, there is a strong emphasis on lower leg strength. For those of who do not know what a burpee is, it is a squat thrust on steroids. You do a burpee by jumping into the air and as you land, moving into a basic squat thrust. At the finish, jump into the air and repeat the motion. The point is to do your burpees quickly, not as if you are on Jupiter (much higher gravity). Jumping jacks are pretty much self-explanatory. Shuffle splits are done by starting with your feet between hip and shoulder width apart, then pushing off into the air with one foot forward and the other back. Alternating a foot forward and backward continues the movement. The movement should originate from the hips and not the knees. The jumping jacks and shuffle splits should be long movements where you try to get as much air as possible. As you will find out, these are your recovery exercises. Slalom jumps are much as the name implies. Keeping your feet together, jump side to side as if you were jumping to either side of a line (you know like the skiers). Mountain climbers are an interesting exercise. You begin in a push-up position, and then run by bringing your knees to your chest while your hands remain on the ground. It is very important that you keep your legs and hips in alignment. Do not let your legs splay out to the sides.
So there you have it. A program to help you get into shape, with the side benefit of improving your shape. That would be form with substance.


Someone mentioned warm ups. Check out this link, it has an awesome warm up, and it has a great injury proofing routine you could do to help boost recovery on your off days.

I think you must do a little cardio workout at least so i join your opinion trainiac, do swiming, running, walking even for 10 minuts.
not only you will look better you will feel better too.