Adachi
Level 7 Valued Member
Intro
I've recently seen fit to try my hand at a Strong Endurance hypertrophy protocol using Glycolytic Power Repeats. And I thought this might be good to share.
I would like to state here that with some infrequency this protocol could be performed with any ballistic movement. Snatch, explosive pushups, VPP, swing, etc.
Protocol
2 days per week, a light day, and a heavy day.
Repeat the same exercise at 10-minute intervals.
Limit session volume to 100 reps per exercise till the end.
E.g.: I have chosen overspeed swings and explosive pushups.
0:00 - swings
5:00 - pushups
If for other minimalist reasons, I was using the snatch, I would use 10-minute repeats.
0:00 - snatch
10:00 - snatch again
Here is the loading progression that I propose now that I know what I know about how the experience went for me.
Adjustments
My original training schedule started out looking much cleaner and it was a bit shorter in length. And I didn't start with 15/2. I started with 15/4, and I was as sore and tired as a mule that was beaten from here to the Mississippi River.
In writing my original version of my schedule, including Iron Cardio, I apparently thought very highly of my ability to recover and restrain myself on my off days. And I overestimated my ability to add in load. And I actually ran into major trouble with all that stuff. I was terribly sore for the first couple of weeks.
A new mode of training? Sure.
Too many training days? absolutely.
Not sleeping enough? Totally.
So, I got sore. Really sore. Be mindful.
I don't advise other training during this cycle for an average Joe, but if you tolerate it well, if you're growing, then power to you.
Results
After a holiday break interrupted my plans and backed up my training schedule by about a week, I had some days off, and I was feeling like I had gotten a new lease on life, I noticed something else. I'd grown. After the break, I was looking a little different in a good way so I kept going and I started taking more rest days, in spite of my habitual preference for daily training. And I continued to reduce the schedule.
I've been tapering off other training, and I have been walking more. And my chest has grown from the pushups, and my wife recently described my backside as *perfectly sculpted*. I've also received unsolicited remarks and compliments from my coworkers about my shoulders. I'm only training twice a week now. So far it's helped my chest fill out and apparently, it's helped with the glutes and quads some.
Conclusion
I'm not looking to become a bodybuilder, competitive or otherwise. Honestly, I just got to thinking, with some of the chatter around here, "Would this work?" Lots of guys seem to want something that will help puff them up a bit. And my arms and chest definitely look and feel different.
Also I wanted to also make the point a bit more clearly about one aspect I've learned about anti glycolytic training (which this protocol is).
It isn't that one should necessarily avoid glycolysis entirely, forever, in all cases. It's that one should minimize it's presence to the levels required by your training for your goals. Call glycolysis a necessary evil, if you will. But, as I've learned glycolysis need not be sworn off entirely and forever. It should be used sparingly, and deliberately. Maybe Especially in competition.
I've recently seen fit to try my hand at a Strong Endurance hypertrophy protocol using Glycolytic Power Repeats. And I thought this might be good to share.
I would like to state here that with some infrequency this protocol could be performed with any ballistic movement. Snatch, explosive pushups, VPP, swing, etc.
Protocol
2 days per week, a light day, and a heavy day.
Repeat the same exercise at 10-minute intervals.
Limit session volume to 100 reps per exercise till the end.
E.g.: I have chosen overspeed swings and explosive pushups.
0:00 - swings
5:00 - pushups
If for other minimalist reasons, I was using the snatch, I would use 10-minute repeats.
0:00 - snatch
10:00 - snatch again
Here is the loading progression that I propose now that I know what I know about how the experience went for me.
Proposed Hypertrophy Cycle
Week | Light | Heavy |
|---|---|---|
1 | 15/2 | 15/2 |
2 | 15/2 | 15/3 |
3 | 15/2 | 15/4 |
4 | 15/2 | 15/5 |
5 | 15/2 | 15/6 |
6 | 20/2 | 20/2 |
7 | 20/2 | 20/3 |
8 | 20/2 | 20/4 |
9 | 20/2 | 20/5 |
10 | 25/2 | 25/2 |
11 | 25/2 | 25/3 |
12 | 25/2 | 25/4 |
13 | 30/2 | 30/2 |
14 | 30/2 | 30/3 |
15 | 30/2 | 30/4 |
If all reps are not to standard, repeat the loading for that week.
Discontinue the cycle when you feel ready to move on.
... But, here's how it's actually going for me ...
My Hypertrophy Cycle
Discontinue the cycle when you feel ready to move on.
... But, here's how it's actually going for me ...
My Hypertrophy Cycle
Week# | M | T | W | T | F |
|---|---|---|---|---|---|
S&C | 20/5 | IC | |||
10 | 15/3 | IC | S&C | 25/2 | IC |
11 | 15/3 | IC | S&C | 25/3 | IC |
12 | 15/3 | IC | S&C | 25/4 | IC |
13 | 15/3 | IC | S&C | 30/2 | IC |
14 | 20/2 | Rest | Walk | 30/3 | Rest |
The schedule is subject to change
* = skipped/holiday
**=Not completed to standard
* = skipped/holiday
**=Not completed to standard
Adjustments
My original training schedule started out looking much cleaner and it was a bit shorter in length. And I didn't start with 15/2. I started with 15/4, and I was as sore and tired as a mule that was beaten from here to the Mississippi River.
In writing my original version of my schedule, including Iron Cardio, I apparently thought very highly of my ability to recover and restrain myself on my off days. And I overestimated my ability to add in load. And I actually ran into major trouble with all that stuff. I was terribly sore for the first couple of weeks.
A new mode of training? Sure.
Too many training days? absolutely.
Not sleeping enough? Totally.
So, I got sore. Really sore. Be mindful.
I don't advise other training during this cycle for an average Joe, but if you tolerate it well, if you're growing, then power to you.
Results
After a holiday break interrupted my plans and backed up my training schedule by about a week, I had some days off, and I was feeling like I had gotten a new lease on life, I noticed something else. I'd grown. After the break, I was looking a little different in a good way so I kept going and I started taking more rest days, in spite of my habitual preference for daily training. And I continued to reduce the schedule.
I've been tapering off other training, and I have been walking more. And my chest has grown from the pushups, and my wife recently described my backside as *perfectly sculpted*. I've also received unsolicited remarks and compliments from my coworkers about my shoulders. I'm only training twice a week now. So far it's helped my chest fill out and apparently, it's helped with the glutes and quads some.
Conclusion
I'm not looking to become a bodybuilder, competitive or otherwise. Honestly, I just got to thinking, with some of the chatter around here, "Would this work?" Lots of guys seem to want something that will help puff them up a bit. And my arms and chest definitely look and feel different.
Also I wanted to also make the point a bit more clearly about one aspect I've learned about anti glycolytic training (which this protocol is).
It isn't that one should necessarily avoid glycolysis entirely, forever, in all cases. It's that one should minimize it's presence to the levels required by your training for your goals. Call glycolysis a necessary evil, if you will. But, as I've learned glycolysis need not be sworn off entirely and forever. It should be used sparingly, and deliberately. Maybe Especially in competition.
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