APRIL 2024 - STRENGTH BLOCK

GERMAN VOLUME TRAINING 10x10

Congratulations! We have officially completed our Q1 strength and performance block. The heights of your hard work and consistency were displayed at our first and overwhelmingly successful KING Combine. In total, 26 participants across all 3 gym locations lifted a combined 23,353 pounds! Your progress is only beginning. April 1st, we will be starting our second Accumulation block of 2024 with our gym favorite: German Volume Training (GVT). Our goal is to reset our central nervous systems (more to come), build muscle, and decrease body fat.
German Volume Training is a weightlifting program known for its high volume and intensity. Here are five benefits of GVT with a 10×10 rep scheme:

1. Muscle Hypertrophy: GVT’s high volume and moderate intensity stimulate muscle growth effectively. Performing 10 sets of 10 repetitions with a moderately heavy weight targets muscle fibers intensely, promoting hypertrophy. This can lead to significant gains in muscle size over time, especially when combined with proper nutrition and recovery.
2. Increased Strength Endurance: Completing 10 sets of 10 repetitions challenges not only muscle strength but also endurance. This can enhance your ability to sustain muscle contractions over extended periods, improving overall strength endurance. As a result, you may experience better performance in activities that require muscular endurance, such as sports or functional movements.
3. Efficient Workouts: GVT’s simplicity and focus on compound movements allow for efficient workouts. By primarily utilizing basic exercises like squats, deadlifts, bench presses, and rows, you can effectively target multiple muscle groups in each session. This can be particularly advantageous for individuals with limited time for training, as it maximizes the effectiveness of each exercise.
4. Plateau Breaking: GVT’s high volume and intensity can help break through training plateaus. When progress stalls with conventional training methods, implementing a structured program like GVT can provide the stimulus needed to spark new muscle growth. The novelty of the training stimulus can shock the muscles into adaptation, leading to renewed progress in strength and size gains.
5. Mental Toughness: Enduring the rigors of German Volume Training requires mental fortitude. The discipline needed to complete 10 sets of 10 repetitions with a challenging weight builds mental resilience and determination. Overcoming the physical and mental challenges of GVT can translate to greater mental toughness, which can be applied not only in the gym but also in other areas of life, fostering a mindset of perseverance and resilience.

​
Additionally, we will be adding variable tempo schemes to all 10×10 lifts. Thus, improving strength, control, and stability at each and every portion of the movement.

Please reach out to any of the KING Strength & Performance coaches for additional questions and insights. Good luck! See you all in class.