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Strength Training Series
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Article
By: John Mahr, B.A., M.A.
Sultana
High School, Hesperia, CA
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GERMAN VOLUME
(modified German Volume Program)
CYCLE ONE
 Note:
This cycle is based upon building a foundation of internal joint/tendon
and muscle strength, as well as endurance. All percentages are based
upon maximum lifts in the Clean & Jerk, Bench Press, Competition
Deadlift and Squat. This program stage is based on the principles
of German Volume training, but is designed with intricate variations
for the high school athlete. The main emphasis here has been shown
to be "injury prevention" and laying a "base" of muscular strength
development and technical mastery.
The Strength Training Series Overview
The following strength development program has been designed for
the high school to college-aged athlete. Track & Field as well as
Cross Country were the sports that this program was specifically
modeled for, but it is not limited to these sports. We have seen
that football, volleyball and basketball players are benefiting
from the same cyclic type program as well.
The program was not designed to create "body builders" or strength
training fanatics. It was created to take the inexperienced to experienced
athlete through a systematic set of training phases that will lead
to specific results at a season's end. The strength training program
is designed to augment, not supplant, the actual sport specific/event
training of each athlete. The program, in itself, will only assist
in the overall development of the training athlete.
The program is designed around three basic phases of progressively
advancing training:
German Volume - good pre/early
season training module, musculo-tendonous, fitness oriented;
Power/Olympic - good early/mid-season
module, emphasizing the "Power Lifts" as well as continuing "Olympic
Lift" progression, muscle strength peaking phase;
Olympic/Power - maintains muscle
strength development while increasing true "power" development and
coordination.
Lactate Club was designed for "in-season" runners who need to maintain
fitness-strength but do not have the time to commit to a comprehensive
weight training program.
We have found that the first phase of this program, German Volume,
is more than just a thorough way to stimulate muscle core development.
German Volume training has been shown to be a great tool for the
prevention of musculo-skeletal injury to young athletes. The relatively
low amount of weight and moderate amount of repetitions used help
increase tendon and ligament strengthening and stability in young
developing athletes. This type of training does not require heavy
weights, nor long rest periods. Each day's body part emphasis is
specific and is coupled with several related exercises. Each day's
workout is designed to take less than one hour to complete. German
Volume can be used by virtually all athletes in all sports as a
pre-to-early season preparatory phase of conditioning. We like to
use German Volume throughout the Cross Country season to maintain
critical strength capabilities on those tough hill and championship
courses.
Regardless of the sport in question, the Total Strength Series
is a solid, comprehensive model for success in strength development
in the young and developing athlete. The phases of training are
designed to advance an athlete into levels of strength never before
achieved through a systematic progressive overloading regimen. The
athlete can become as advanced in their utilization of this program
as needed. Each athlete can progress toward strength goals at their
own pace with regular "testing" sessions to see where they are in
their development.
A final note: this program is designed
to take the athlete through strength development during the months
prior to and including the actual season of competition. It is recommended
that an athlete enter a period of "active rest" after the completion
of a season of sport. This period may or may not include strength
training. In other words, require the athlete to take a break, to
give their body time to regenerate and rest. Stay active but keep
the activity at a recreational level. Once ready to begin training,
do so in a progressive pattern after several weeks to a month of
"down time."
GERMAN VOLUME PROGRAM -
Cycle One (Week One)
German Volume (modified) Program
Must have recorded maximum lifts for: C&J, Squat, Bench, DL
Day #1 (Legs)
Power Snatch...
with straps…5 sets of 3 with moderate weight (50% body weight).
Add 10 lbs. at week #2, add 20 lbs. at wk. #4
Full Squats...
- alternating positions (wide/narrow) rest = 1 minute
50% of body weight - 10 sets of 10 reps…alternating foot positions
at rep #5…go deep/go slow on the way down…quick on the way up…DO
NOT LOCK KNEES!
At week #2 add 10 lbs…at week #3 add 10 lbs. more…add 10 lbs.
per week thereafter.
Straight Leg Deadlift...
- long pause at bottom… 6 sets of 10 reps with 45-lb.
bar + 20 lbs…long pause/deep…weeks #1-2 Add 10/week thereafter.
Calf Raises...
- alternating foot positions each set…toes wide/neutral/narrow
3 sets - body weight + 45-lb. bar + 30 lbs…dbl leg/alternating positions
x 12 reps 3 sets - body weight + 45-lb. bar + 10 lbs…single leg
x 8…pause/deep
Superset Calf Raises & SLDL with Squats
Hang Abs...
- 6 sets of 30 reps…between Deadlift…throwers twist each
rep.
Runners/Vaulters = 2 x 50 dbl
leg ab-kicks
Day #2 (Chest
+ Arms)
Bench Press…
any style…your choice - incline or flat…rest = 1 min. 10 sets of
10 reps…with 50-60% of max. weight…slow negative (down)… At week
#3 add 10 lbs…at week #6 add 20 lbs…(try decline style every two
weeks)
Incline Bench…
Dumbbells 3 sets of "push" reps x 6 reps…slow negative aspect…push-up
"fast"
Close Grip Bench Press...
2 sets of x 6 reps…slow down/fast up…hands 12-14" apart…as heavy
as possible
Tricep Series...
3-4 sets/series of 6-7-8 reps…hands narrow…a) forehead press; b)
close chest; c) wide chest…superset with Bicep 21's
Bicep Curls...
21's x 4 sets…good weight used…or your choice of 4-6 hard/heavy
sets Pump the guns!
Pause-Ab Crunches...
5 sets of 12…pause is for a 1-2-3-4-5 count
Day #3 (Back &
Shoulders)…week #1
Drop Snatch...
5 sets of 3 fast "drops"…50% body weight = speed of movement, not
weight!
Pull-Ups…
x 5 sets of "max" reps…alternate close and wide grip…whatever you
can do.
Lat-Pulls…
behind neck…10 x 10 reps…50% body weight Add 10 lbs. at week #2…add
10 lbs. more at week #3, etc….alternate exercise from week to week
with Bent Over Rows.
Bent Over Rows…
3-4 sets on each arm/side - fairly heavy weight…use dumbbells with
a knee on a bench…alternate with lat-pulls (week-to-week)
Straight Leg Deadlift…
long slow pausing reps 3 sets of 7…with light weight…very strict
technique! 3 sets of 7…with 80% of body weight
Throwers = walking/weighted
"ab twists" 5 sets of 20 count + 2sets of 50 ab-twists
Runners/Vaulters = "pause
scissors" 4 sets of 20 count with 10 push-ups between + "oblique
abs" 2 sets on each side x 10 (1-2-3-4 count).
Day #4 (Olympic
"Plus")
Clean & Jerk…
with straps…5 sets of 3 with 60% body weight - 5 sets of 5 with
50% body weight. Add 10 lbs. at week #3, add 20 lbs. at week #6
High Pull Cleans…
with straps if possible 5 sets of 4 with 75% body weight…add 10
lbs. every other week
Shoulder Press…
seated/DB - 3 sets of 10 reps with good weight
Tricep Press…
forehead press/chest press 3 sets of 7 reps - heavy!
Throwers = bench abs…3
x deep raises x 10…3 x 20 count twists
Runners/Vaulters = 2
x 50 dbl leg ab-kicks + 200 reg. ab-crunch
GERMAN VOLUME PROGRAM -
Cycle One (Week Two)
German Volume (modified) Program
Day #1 (Legs)
Snatch...
- 5 x 3 with moderate weight (approx. 50-55% body weight)
Full Squats...
- alternating positions (wide/narrow) rest = 1 minute 55% of body
weight - 10 sets of 10 reps…alternating foot positions at rep #5…go
deep/go slow on the way down…quick on the way up…DO NOT LOCK KNEES!
At week #3 add 10 lbs….add 10 lbs. per week thereafter.
Straight Leg Deadlift...
- long pause at bottom… 9 sets of 10 reps with 33% squat max…long
pause/deep…weeks #1-2 Add 10/week thereafter…can superset with squats
Hang Abs...
- 3 sets of 25-30 reps + …between Deadlift
Throwers = 'pause abs'
x 3 sets of 1-2-3-4-5-6-7 count x 10
Runners/vaulters = add
'pause scissors' 4 sets of 20 count with 5 push-ups between each
set!
Day #2 (Chest
& Arms)
Clean & Jerk…
5 x 3 with 55% of bench max…Add 10 lbs. every 2-week cycle
Bench Press…
any style…your choice - incline or flat…rest = 1 min. 10 sets of
10 reps…with 50-60% of max. weight…slow negative (down) At week
#3 add 10 lbs….at week #6 add 20 lbs…(try decline style every two
weeks)
Tricep Series...
3-4 sets/series of 7-7-7 reps…hands narrow…a) forehead press; b)
close chest; c) wide chest - fast! Called "Tricep 21's"
Bicep Curls…
21's x 4 sets…good weight used…or your choice of 4-5 hard/heavy
sets…pump the guns!
Bench Ab-Twists = 4 sets of
12 count + 2 sets of deep ab-raises x 7
Day #3 (Back &
Shoulders)…week two
Snatch…
6 x 5 with 55-65% bench max….3 wide/3 narrow grip…add 10 lbs. every
2-week cycle
Pull-Ups…
x 5 sets of "max." reps…alternate close and wide grip…whatever you
can do
Seated Military Press…
10 x 10 reps…50% bench max…5 sets of bar/5 sets of DB Add 10 lbs.
every 2-week cycle (BB) 5 lbs. every 2-week cycle (DB)
Pause-Ab Crunches…
4 sets of 10…pause is for a 1-2-3-5 count + 1 set x burn out!
Any Bicep "pump" exercise…
pump the biceps = this ends the day (2-3 sets)
Day #4
High Pull Cleans*…
with straps if possible…very fast reps! 5 sets of 3 with 75% body
weight…add 10 lbs. every other week
Front Squat…
5 sets of 7 with 45% squat max….*alternate with SLDL or hamstring
curls (x 5 sets)
Calf Raises…
3 sets of body weight + light bar x 12 reps per set
Tricep Press Downs (cable)…
2-3 sets to "burn out"
Throwers = Twist abs
(walking) 20 count x 4 + twist abs - 2 sets of 50
Runners/vaulters = "pause
scissors" 4 sets of 20 count with 5 push-ups between each set +
oblique abs 2 sets each side 10 reps with 1-2-3 count between
*alternate exercise:
*Jerk Press - sets of 4 reps
- 75% of C&J max. - great technique!
Please feel free to email me at John_Mahr@Hesperia.k12.CA.US
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