This weeks session was led by Cj, and the emphasis was on developing power and strength endurance. Inspired by the Gironda method, which is similar to Charles Parliquin's German volume training. Vince Gironda system was designed to create Mr Olympia's and Mr Universe's (he coached many during his reign as a coach from the 1970's until his death). Parliquin's adoption of German volume training and his success in creating top Olympic athletes, shows the potential sporting application of this method. To find out more about the legendary Vince Gironda check out this article on T-nation.
So here's what we got up to in the session.
Full Throttle Conditioning: Workout of the Week
Gironda 10 x 10 system
10 reps of a moderately heavy weight x 10 sets. 30 seconds rest between sets
Exercise A1: Single Arm Kettlebell Snatch (10 reps per arm) x 10 sets
Rest 3 - 5 minutes
Gironda 8 x 8 System (due to time constraint)
8 Reps of moderately heavy weight x 8 sets. 30 seconds rest between sets.
Exercise A2: Double Kettlebell Front Squat
This took about 30 exhausting minutes. Sabina opted to finish us off (literally) with a modified Tabatta protocol.
20 seconds work / 10 seconds rest per exercise
Exercise Menu
1)Tuck Jumps
2)Kettlebell Renegade Rows
3)Press Ups
4)Double Kettlebell Push Press
5)V sit ups
x 3 rounds.
After a prolonged recovery consisting of lying flat on our backs and gasping for breath, we dusted ourselves off and staggered into the rest of the weekend.
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