Advanced German Volume Training
Advanced German Volume Training
allegiate Team, Year 5, Block 11
There are two big points I want to discuss in this post - Tonnage and Critical Drop Off. We have done German Volume Training before. This is the more advanced version. This is about stripping away any fluff and getting down to just hard work: two exercises done at a fixed weight for 10 sets! The only difference here is that instead of doing 10 reps, we are going to do 5 reps.
The first and most important talking is about this concept of Tonnage. Tonnage is the aggregate of mass multiplied by volume (expressed in repetitions). So if we do 5 sets of 5 reps at 100kg that would be 2,500kg total Tonnage. For context, this is really important for things like Weightlifting (Competitive Snatch/Clean & Jerk). If a person can accumulate a certain amount of tonnage over a course training cycle they should be able to hit greater competition maxes.
Tonnage is important to note in general training because it holds great significance in rates of adaptation and recovery. The methods we can progressively overload are adding intensity (adding weight each week), adding density (doing same work faster or more work in the same time), or volume (adding reps or adding sets). The adding of sets is something we need to be really cognizant of because it has a much greater systemic stress relative to adding a repetition each week.
Volume Progressive Overload
Repetition Based
Week 1: 5 Reps at 100kg - 500kg Tonnage
Week 2: 6 Reps at 100kg - 600kg Tonnage
Week 3: 7 Reps at 100kg - 700kg Tonnage
Week 4: 8 Reps at 100kg - 800kg Tonnage
Set Based
Week 1: 5 Reps at 100kg - 500kg Tonnage
Week 2: 2x5 Reps at 100kg - 1000kg Tonnage
Week 3: 3x5 Reps at 100kg - 1500kg Tonnage
Week 4: 4x5 Reps at 100kg - 2000kg Tonnage
At Allegiate, we try to make efficient transitions from one training block to another. Higher tonnages can be accomplished in two primary ways: low-intensity high volume and high-intensity low volume. It is important to note the rationale behind both and how they impact the greater goal.
Lower intensity and higher volumes will work more hypertrophy and muscular endurance.
Higher intensity and lower volumes will work more strength and power. The transition from one block to the next might have drastically different goals, but the tonnage should be somewhat consistent.
In the block previous to this one, we strategically chose Pre-Fatigue because we accumulate high tonnages at lower intensities. This allows for building to higher total Tonnages without breaking down. We in turn can utilize a higher Tonnage yielding strategy like AGVT and its higher intensities safely. The systemic stress we have been incurring from doing Pre-Fatigue is preparing us for the stressors we will incur during AGVT.
Not everyone will make a seamless transition from this one block to the next, regardless of similar total Tonnages. This is why we need contingencies such as Bar Speed or Hitting our Rep Bracket. We have talked extensively about Bar Speed - did we or did we not stay within our targeted speed (usually .3-.5m/s Absolute Strength). We do not talk about Rep Brackets, which is critical to success.
Ever wondered why we list reps on the board as 4-5, 8-10, or 12-15? It’s because it fits within this concept called Rep Brackets. This gives us a range to work with so we can push intensity higher with some wiggle room to progressively overload. We are always striving for the higher number within the bracket, in this case it will be the 5 reps. But sometimes a loss of focus happens and we can only hit 4 reps with technical proficiency. Other times we drive up the intensity and only hit 4 reps safely. In both cases, if we can hit within 4 reps for all 10 sets we can still progressively overload week to week.
There will be instances where we cannot sustainably do every 4 reps with technical proficiency at a certain intensity. Focus, stamina, and recovery from previous workouts will have an impact on the ability to execute for this many sets in a workout. If we fall out of that Rep Bracket in any given set we will have to drop the weight and finish the remainder of the sets. Safety is the obvious reason, but second is to maintain integrity in the purpose of the workout.
This is a Critical Drop Off: with any training protocol, there is a point of diminishing returns. That point means very clearly that what we are doing from a set, rep, and intensity standpoint is no longer effective. We have to make an alternate strategy to continue. We want the set, rep, and even tempo to stay the same to maintain the objectives of the program. The only thing left to adjust is the intensity and lowering the weight. We can also adjust the frequency: go fewer days or not back to back to days in a block like this.
All together we are accumulating more Tonnage through more sets at a higher intensity. We have to appreciate the increased systemic stress we are putting our bodies under when we undertake a protocol like this. We have a contingency on maintaining either Bar Speed or Rep Brackets, or both.
The goal is effectively to reach as high of a total Tonnage with great technique over the next four weeks.