The program runs for 6 weeks commencing February 5th, 2018. This year we will have two pricing options. One includes our conditioning classes for those who would prefer to get their conditioning in with our coaches. For those who want to go it alone and do their own conditioning there is an option to join up without the classes.
Each year, we implement the German Volume Training (GVT) protocol among our athletes, a protocol derived by Rolf Feser. His method of resistance training involved performing 10 sets of 10 repetitions, on a 60-90 second turnaround, at roughly 50-65% of a participant’s 1 repetition maximum (which equates to roughly a 5 or 6/10 in terms of intensity). Feser implemented GVT on his Olympic lifting athletes to dramatically increase muscle mass in order to have lifters advance to the next weight division. Coincidentally he had outstanding results, with some athletes adding upwards of 10 pounds (roughly 4.5kg) of muscle mass within 6 weeks.
GVT is an incredibly taxing program that creates a perfect anabolic environment in the body: high mechanical stress (or high muscular damage/workload) manifested in the performance of compound movements with high time under tension. That is to say that when the muscle contracts for an extended period it facilitates a marked increase in anabolic hormone production, resulting in high protein or muscle synthesis. Basically, getting gains.
Over the last 6 years we have seen an average of 13mm body fat lost and an increase in aerobic performance of 6.7%, which is why we keep coming back to it year in, year out.
While GVT is an incredibly successful way to increase muscle mass and get leaner, there are many ways in producing the desired adaptations. For example, GVT is done at quite low intensities and normally, low intensities do not facilitate strength adaptations (with GVT being an exception).
So this year we have decided to add some more spice to the regular GVT clinic; In 2018 we are going to combine probably the next most effective or equally as effective way to gain muscle – Eccentric focused training.
Eccentric activations (contractions) occur when the body (lever) is providing a braking effect; for example, when performing a Squat, this would mean lowering really slowly but lifting at an explosive rate. This can be introduced across compound or isolated exercises: bench press or chin ups, for example. Eccentric training also produces huge mechanical stresses in a similar vein to that of GVT, resulting in similar physiological adaptations (increase in anabolic hormone production and muscle mass).
Understanding how Eccentric training achieves similar gains as GVT requires an appreciation of muscle architecture. Think of a rubber band holding something heavy, stretching and stretching until it breaks. Comparatively, that lengthening represents what happens in the muscle when we lower loads at a slow rate; while we don’t want the muscle to break under the stress, we are asking the muscle to return and commence the lowering phase again. Even performing this slowly and at low reps results in high time under tension and creates huge mechanical stress, providing a similar effect to that as experienced in the GVT protocol.
Eccentric training also significantly affects the Central Nervous System (CNS). The CNS is one of the most important facilitators of strength adaptation. As the CNS is involved in controlling the rate of muscle involvement, telling the muscle how slow to come down and up, this results in a strength response and physical adaptations. Pretty basic explanation but I don’t want to get too involved in the CNS involvement as it could take more time than you are willing to invest.
Just trust us, eccentric training invokes big strength responses and muscle mass responses.
So there you have it – Eccentric GVT will involve both types of training. These two protocols are great forms of accumulation training and are a perfect recipe to create a leaner and stronger you, forming an incredible base to progress and the catalyst for consistency.
The program runs for 6 weeks commencing February 5th, 2018. This year we will have two pricing options. One includes our conditioning classes for those who would prefer to get their conditioning in with our coaches. For those who want to go it alone and do their own conditioning there is an option to join up without the classes. Options are listed below.