German Volume Training! I have been following this workout routine for over 2 months now and have noticed huge strength gains along with explosive endurance. It has helped me improve my performance in the gym and on the mats. This is something you definitely want to look into, especially if you train to compete in Judo, Brazilain Jiu Jitsu, Catch Wrestling, Sambo or any of the grappling arts for the matter. You will notice the results within a short period of time. Your mat cardio will improve, along with tighter grips, heavier pressure from any top position, side control, mount, north / south, etc. Increased ability to drive for takedowns and hold on to submissions for an extended amount of time without lactic acid buildup. Also more strength and explosiveness for sweeps and submissions from any bottom position. I don’t recommend it for Boxing and Muay Thai Kickboxing practitioners. You will notice quick muscle gains accompanied by a heavier, all around thicker feel to your arms and legs.

Here is a quick breakdown of German Volume Training along with the workout routine I’ve been following. Give it a try. The workouts are super intense, but the results come fast and they are 100% undeniable. 

Coach Dan
Razors Edge Mixed Martial Arts

German Volume Training Core Principles.

  1. Two Exercises. You perform two exercises per body part. Stick with heavier, compound-style lifts that tax major muscle groups. Because you will be performing a limited number of exercises per week, proper exercise selection is critical in maximizing the effects of GVT.
  2. 100 Reps. For each exercise, you will be performing 10 sets of 10 reps. Start with 50 to 60% of your one rep max for that lift. Perform as many reps as possible for each of the 10 sets. There is no need to train to failure. Train close to failure. GVT is taxing enough without training to failure. When you can perform 100 total reps, or 10 sets of 10 reps, add 5 pounds to the bar the next time you use the same movement.
  3. Rest Pause. You will be resting approximately 60-90 second between sets. There are numerous forms of GVT floating around the Internet. Resist the urge to lower your rest periods under the 60 second mark. Limiting rest like this will force you to decrease the load. You’re already working with weights slightly above half of your 1RM. It does you no good to use lighter weights then this. For most exercises, a 60 second rest works best. For big, beefy and taxing exercises like the squat and dead lifts, 90 seconds is needed.

Notes

  1. Hang in there. Your strength endurance will noticeably increase. Push for one more rep on every set. As long as you focus on progression, the weight will take care of itself.
  2. On the first few sets of an exercise, the weight will feel too light. You’ll start to wonder if you’ve made a mistake. You didn’t. Be patient. By sets 7, 8, 9 and 10, you’ll be in tremendous pain. GVT is very deceiving. On paper it looks too easy. After 2 sets, it feels too easy. After a week of GVT, you’ll be ready to quit the program, and never run it again. It’s tough! But it works!
  3. You will notice an A or B next to each exercise. Matching letters are performed in a superset.

German Volume Training Workout

Day 1 | Chest and Back

    • A – Decline DB Press 10 x 10
    • A – Dead lift 10 x 10
    • 90 second rest
    • B – Cable Crossovers 3 x 10-12
    • B – One Arm DB Row 3 x 10-12
    • 60 second rest

Day 2 | Legs and Abs

    • A – Squats 10 x 10
    • A – Leg Curl 10 x 10
    • 90 second rest
    • B – Bicycle Crunch 3 x 15-20
    • B – Standing Calf Raises 3 x 15-20
    • 60 second rest

Day 3 | Off

Day 4 | Shoulders and Arms

    • A – Triceps Dips 10 x 10
    • A – Incline Hammer Curls 10 x 10
    • 90 second rest
    • B – Clean and Press 3 x 10
    • B – Bent DB Side Lateral Raises 3 x 10-12
    • 60 second rest

Day 5 | Off

Repeat