The air is once again choked with pollen and the Open is well behind us, so we can finally get back to a sane training regimen.  German Volume Training–really it’s “Modified German Volume Training” but that doesn’t have quite the austere and ominous ring as GVT.  Anyway that’s what we are doing for the next six weeks.  

What does it entail? Lots of reps of big lifts at moderate loads. Lots and lots of reps.  60 per workout to be precise.  This week the lifts should be in the 55-65% range because we are adding about 5% per week, so that we’ll be lifting 80-85% for all 60 reps in the final week of the program.  

The lifts are the basic powerlifts: Squat, Bench, Deadlift, once per week.  There is also a grueling barbell complex at the end of the week just to keep things interesting. 

The focus is hypertrophy (muscle growth) and muscle endurance.  If you are looking to add some density to your frame, be sure to up your caloric intake to support the training.  Those of you who just want abs, go a little lighter and try to keep your rest periods around 60 seconds between sets. 

There is MINIMAL Olympic lifting in this program. By that I mean, no Snatch at all, and Cleans only show up in the complex and a couple of the conditioning workouts. To satisfy your Oly jones, try the new Weightlifting class aka MVMNT Barbell Club under the tutelage of Lyndzey and Trent.

MVMNT Barball Class Schedule:

Tuesday & Thursday – 7 pm
Saturday – 10:30 am
Sunday – 12:00 pm

FREE for the month of April! You must register for this class ahead of time.

Warmup
Speed Ladder
10 Downdog Push-ups 
10 Internal/External Shoulder rotations (either with Indian Clubs or 5# plates)

Lift
Levels 2-4
3 x [2/3/5/10]
Bench Press

Sets across at 60% of 1RM. There are 12 work sets, ALL to be done at the same weight. Rest no more than 120 seconds between sets.

Levels 0/1
12 x 8
Kettlebell Floor Press 

Conditioning
“Anti-Oedipus”

Levels 3/4
8 Rounds AFAP
8 Ring Dips
8 Toes to Bar

Levels 0-2
Substitute 12 Box Dips and 12 V-ups as necessary.