ADVANCED GERMAN VOLUME TRAINING

ADVANCED GERMAN VOLUME TRAINING

Behind the block is where we teach you about the science and methods behind Allegiate training blocks.

As a reminder, we rotate our TEAM blocks between two central themes: accumulation (volume, work capacity) and intensification (strength, speed, power)

The theme of this intensification block is: Advanced German Volume Training

Remember German Volume Training?

There is an advanced version called Advanced German Volume Training. And it is way more advanced than regular German Volume Training! Which is the perfect way to end an epic 2019. 

A typical session is roughly 20-30 sets. How we distribute those sets amongst the exercises determines the impact those exercises have. Greater total volume and overall load will have a greater overall impact. Said differently, allocate more sets to an exercise if you want that exercise to have a greater impact. 

Greater allocation of sets means there is a greater potential for advancement from those exercises. 

We can leverage Pareto’s Principle here. 

80% of the results will come from 20% of the things you could possibly do. So it is about determining the greatest ROI generating exercises and setting up sets and reps to maximize benefit from training. 

The “advanced” component comes from…

Lowering the reps and increasing the corresponding load. So we have more intensity and greater impact on the nervous system. This makes it more advanced.

To create a bigger effect on the nervous system, we use Fat Grip, Tempo, and more exercises that require more balance and coordination.

Let’s finish 2019 out by crushing our nervous system, listen to some german techno, and reminding ourselves that we are not a finished product!