German Volume Training (GVT), is a fantastic method of allowing rugby players to increase size and strength in a relatively short period of time.
First let’s look at the most important points regarding German Volume Training:
-You do 10 sets of a single “most bang for your buck” exercise – think big compound movements like squats and pull ups.
-You rest for 60-90 seconds between each set.
-You strive to do a predetermined number of reps on each set – 10 sets of 10 reps.
-You alternate with the antagonist “most bang for your buck” exercise.
-You only increase the weight once all 10 sets are completed with the predetermined starting weight. The load used is submaximal. You do not try to reach failure on all sets; only the last three should be hard.
-GVT should only be performed over the course of a few weeks (4-6) followed by a deload week.
A sample workout might look something like this;
DAY 1-CHEST AND BACK
|A-1 Bench Press||10||10||40×0||90 seconds|
|A-2 Chin-ups||10||10||40×0||90 seconds|
|B-1 Incline dumbbell flyes||3||10-12||30×20||60 seconds|
|B-2 seated rows||3||10-15||30×20||60 seconds|
DAY 2-LEGS AND ABS
|A-1 Squats||10||10||40×0||90 seconds|
|A-2 Leg curls||10||10||40×0||90 seconds|
|B-1 weighted sit ups||3||15-20||20×20||60 seconds|
|B-2 calf raises||3||10-15||20×20||60 seconds|
DAY 3-REST DAY
DAY 4-ARMS AND SHOULDERS
|A-1 Dips||10||10||40×0||90 seconds|
|A-2 Hammer curls||10||10||40×0||90 seconds|
|B-1 lateral raises||3||10-15||20×0||60 seconds|
|B-2 lying side laterals||3||10-15||20×0||60 seconds|
DAY 5-REST DAY
You superset the A-1 and A-2 exercises together with 90 seconds rest in between sets, and you do the same for the B exercises except you only take 60 seconds in between. So you will do A-1 then rest for 90 seconds, do A-2 then rest for 90 seconds, then do A-1 again and rest for 90 seconds ect. Keep doing that until all sets of A-1 and A-2 are completed then move on using the same cycle for B-1 and B-2 (remember only 60 seconds rest instead of 90).
|Day 1||Day 2||Day 3||Day 4||Day 5|
|Chest and Back||Legs and Abs||Off||Arms and Shoulders||Off|