German Volume Training (GVT) - Legs...

My training looked like this today:

Double KB Front Squat - 16kg bells - 10x10 - 100 reps
Double KB Deadlift - 20kg bells - 10x10 - 100 reps
Bruiser Front Swings - 45lb clubbell - 3x10 - 30 reps
Shoulder Park Squat - 45lb clubbell - 3x10 - 30 reps

I finished with:
Clockwork Squat - 25lb clubbell - 5x10 - 50 reps

Kettlebell Triples....

My training looked like this today:

Goblet Squats - 40kg - 3x3 - 9 reps
One Arm Rows - 48kg bell - 3x3 each arm
Double Deadlifts - 40kg bells - 3x3 - 9 reps
One Arm Incline Press - 36kg bell - 3x3 - 9 reps
Upright Row - 40kg bell - 3x3 - 9 reps
Pullovers - 36kg bell - 3x3 - 9 reps
 
 
 
My training schedule going forward should look like this:
 
Monday - Heavy Day (Triples,5x5,etc)
Tuesday - Off
Wednesday - Clubbells (Trial By Fire, Freestyle, etc)
Thursday - Off
Friday - Flow Yoga
Saturday - EDT (Kettlebells, Clubbells, Bodyweight, Etc)
Sunday - Kettlebell Viking Warrior Conditioning (MVo2)
 
That way I get:

• 1 heavy/low rep strength day
• 2 off days
• 1 day metabolic conditioning with clubbells (Trial By Fire)
• 1 day if yoga
• 1 day of EDT (stength/strength endurance combo)
• 1 day of metabolic conditioning with kettlebells (MVo2)

Seems like a good plan. Any feedback would be appreciated.

Triples...

My training looked like this today:

Goblet Squats - 40kg - 3x3 - 9 reps
One Arm Rows - 48kg bell - 3x3 each arm
Double Deadlifts - 40kg bells - 3x3 - 9 reps
One Arm Incline Press - 36kg bell - 3x3 - 9 reps
Upright Row - 40kg bell - 3x3 - 9 reps
Pullovers - 36kg bell - 3x3 - 9 reps

Escalating Density Training (EDT)...

I feel a bit better this morning as I stopped taking the antibiotics yesterday. It was probably worth being a bit sick since my tooth feels good. Now I need to get back on track diet and training wise. I have been mixing in carbs to a greater degree this week since I have been feeling weak and I plan to continue that for a few more days until I am back to 100%.

My training look like this today:

PR One - 10 Minutes:
Goblet Squats - 32kg bell - 50 reps
Deadlift - 48kg bell - 50 reps

3 Minute Rest

PR Two - 5 Minutes
Incline KB Press - 32kg bells - 35 reps
One Arm Rows - 32kg bell - 25 reps each arm

I finished with:

Iron Cross - 20kg bells - 25 reps

19,448lbs lifted.

Triples & Swings...

My training looked like this today:

Smith Machine Incline Press - 245lbs - 3x3 - 9 reps
Goblet Squats - 32kg - 3x3 - 9 reps
One Arm Rows - 48kg bell - 3x3 each arm
Double Deadlifts - 40kg bells - 3x3 - 9 reps
One Arm Incline Press - 32kg bell - 3x3 - 9 reps
Upright Row - 40kg bell - 3x3 - 9 reps
Pullovers - 36kg bell - 3x3 - 9 reps

I finished with:

Swings - 24kg bell - 100 reps

Escalating Density Training (EDT) - Legs...

My training looked like this today:

PR One - 10 Minutes

Goblet Squat - 24kg bell - 68 reps - 3590lbs
KB Deadlift - 48kg bell - 68 reps - 7181lbs

3 Minute Rest

PR Two - 5 Minutes

Dragon Walks - 20 steps each leg - 6600lbs
One Leg DL - 24kg bell - 20 reps each leg - 2112lbs

15 minutes of work - 216 reps - 19,482lbs lifted!

Last week I did 256 reps and lifted 23,839 lbs in 25 minutes of work time which translates into 10.2 reps per minute and 954 lbs lifted per minute. This week I did 216 reps and lifted 19,482 lbs in 15 minutes of work time which is 14.4 reps per minute and 1299 lbs lifted per minute.

The increase from last week was: 41% increase in reps per minute and 36% increase in lbs lifted per minute. This is THE definition of EDT. More work.....less time!

"300"...

I added weight to most exercises today and did 300 reps. I also decided to go through the whole circuit in order three times. I finished in 55 minutes and will try to reduce the training time as much as possible in the next month or so.

My training looked like this:

Pull Ups - 165lb body weight plus 16kg bell - 30 reps - 6000lbs
Snatch - 24kg bell - 30 reps - 1584lbs
Double Deadlift - 32kg bells - 30 reps - 4224lbs
Incline KB Press - 32kg bells - 30 reps - 4224lbs
Shrugs - 40kg bells - 30 reps - 5280lbs
Floor Press - 32kg bells - 30 reps - 4224lbs
Triple Crush - 20kg bell - 30 reps - 1320lbs
One Leg Deadlift - 28kg bell - 30 reps - 1848lbs
One Arm Row - 48kg bell - 30 reps - 3168lbs
Calf Raise - 40kg bells - 30 reps - 5280lbs

37,152 lbs lifted.

I started my carb load yesterday afternoon and had 16oz of non-fat chocolate milk after training todat. I feel great!

Escalating Density Training (EDT) - Legs...

I focused just on legs today as I try to push my training to the next level.

My training looked like this today:

PR One - 15 Minutes

Goblet Squat - 24kg bell - 68 reps - 3590lbs
KB Deadlift - 48kg bell - 68 reps - 7181lbs

3 Minute Rest

PR Two - 10 Minutes

Dragon Walks - 30 steps each leg - 9900lbs
One Leg DL - 24kg bell - 30 reps each leg - 3168lbs

25 minutes of work - 256 reps - 23,839 lbs lifted!

"200"...

I added weight to most exercises today but reduced the reps from 300 to 200. I also decided to go through the whole circuit in order twice instead of bunching the exercises together in blocks.

My training looked like this:

Pull Ups - 165lb body weight - 20 reps - 3300lbs
Snatch - 20kg bell - 20 reps - 880lbs
Dead lift - 40kg bell - 20 reps - 1760lbs
Incline KB Press - 32kg bells - 20 reps - 2816lbs
Shrugs - 40kg bells - 20 reps - 3520lbs
Squats - 28kg bells - 20 reps - 2464lbs
Triple Crush - 20kg bell - 20 reps - 880lbs
Two Hand Curl - 36kg bell - 20 reps - 1584lbs
One Arm Row - 48kg bell - 20 reps - 2112lbs
Calf Raise - 40kg bells - 20 reps - 3520lbs

22,836lbs lifted. Next time I will try to get 300 reps

Swings & Deadlifts...

I am going to work in more leg work on my swing/snatch days in an effort to do more of what I normally do not do training wise. Squats, Deadlifts, etc.

My training looked like this today:

Swings - 24kg bell - 150 reps
Deadlifts - 24kg bells - 50 reps

"300"...

I decided to do a full body training session utilizing 10 exercises for 30 reps each. I may stick to this for a month or so and increase the weight, decrease the training time, and mix up order of the the exercises to change the stimulus.

My training looked like this:

Pull Ups - 165lb body weight - 30 reps - 4950lbs
Snatch - 16kg bell - 30 reps - 1056lbs
Dead lift - 32kg bell - 30 reps - 2112lbs
Incline KB Press - 28kg bells - 30 reps - 3696lbs
Shrugs - 40kg bells - 30 reps - 5280lbs
Squats - 24kg bells - 30 reps - 3168lbs
Triple Crush - 16kg bell - 30 reps - 1056lbs
Two Hand Curl - 32kg bell - 30 reps -2112lbs
One Arm Row - 40kg bell - 30 reps - 2640lbs
Calf Raise - 40kg bells - 30 reps - 5289lbs

31,350lbs lifted!

"Return of the Kettlebell" - Questions And Answers....

Below is a few questions I recently received on my ROTK training. I thought they were good ones and decided to post them for good feedback for anyone considering trying this training method.

Questions:

Rob,

First off...very impressed with you snatching two 32kg KBs before your presses! How do you feel about the "off-set" weight snatches prior to pressing? I just read ROTK and plan on starting but feel a bit concerned on the torque placed on the low back with a 32 and 16kg bell being snatched and the possibility of rotation that can be placed upon the core?

Answers:

Thanks Rick. It is a commitment and a bit scary sometimes. My form is pretty good but not perfect. I am decreasing the time right now and feeling stronger but it will be interesting as I add some more volume. I do not know how far I can go at 165lbs. I have gained strength and added muscle while leaning out at the same time. I do would like to gain about 10 more pounds but at 5 ft 8 in I look stupid over 175lbs.

The offset weight snatches actually feel pretty good if you concentrate on bringing the bells up evenly. Switching back and forth the bells evens out the load and there does not seem to be a problem with back instability. Plus, it seems to make doing double snatches with an even load (even the 32’s) seem easier because you do not have to think about the weight differential and manually controlling the speed of the bells to even out.

The cleans and jerks make the snatch, press, squat and deadlift block feel like a breeze!

"Return of the Kettlebell" - Week 6/ Day 3 - Reduce the Training Time...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts. I added another ladder to make it 5 ladders of 3 rungs.

I completed my training in 24 minutes today down from 32 last week (escalating density) which is a 33% reduction in time! I am going to try to shave a bit more time off next grind block and then add another rung to my 5 ladders to make it 5 ladders with 4 rungs.


I used the 32kg bells - "Heavy" day

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 64kg per rep = 15,488lbs lifted

"Return of the Kettlebell" - Week 6/ Day 2 - Reduce the Training Time...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts.

I completed my training in 19 minutes today down from 24 last week (escalating density) which is a 21% reduction in time! I am going to try to shave a bit more time off next grind block and then add another rung to my 5 ladders to make it 5 ladders with 4 rungs.

I used the 24kg & 32kg bells - "Medium" day

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 24kg & 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 56kg per rep = 13,552lbs lifted

"Return of the Kettlebell" - Week 6/ Day 1...Reduce the Training Time...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts.

I completed my training in 15 minutes today down from 20 last week (escalating density) which is a 25% reduction in time! I am going to try to shave a bit more time off next grind block and then add another rung to my 5 ladders to make it 5 ladders with 4 rungs.

I used the 16kg & 32kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 16kg & 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 48kg per rep = 11,616 lbs lifted

"Return of the Kettlebell" - Week 5/ Day 3...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts. I added another ladder to make it 5 ladders of 3 rungs.

I used the 32kg bells - "Heavy" day

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 64kg per rep = 15,488lbs lifted

I completed my training in 32 minutes today.

"Return of the Kettlebell" - Week 5/ Day 1...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts. I added another ladder to make it 5 ladders of 3 rungs.

I used the 16kg & 32kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 16kg & 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 48kg per rep = 11,616 lbs lifted

Next week I will try to decrease the time from start to finish. I completed my training in 20 minutes today.