Modified GVT
Perform For Sport
General Fitness, Bodybuilding, Strength & ConditioningOriginally used to help bodybuilders gain lean muscle over the course of 10-12 weeks, German Volume Training has been a popular training method for years in various settings.
10 sets of 10 reps not only provides high volume of repeated efforts to all muscle groups but the fact it usually involves tempo as well, it can really help aid quick muscular adaptation.
ISC's modified GVT programme provides an ideal platform to build lean muscle, but also work on some 'work capacity' due to the rest periods given and the nature of the super sets with no tempo given.
Build muscle
Improve work capacity
Increase strength
A change of training focus
A great programme for those looking to build some lean muscle but build up a sweat and work hard in the process.
The programme is a little bit different and the feeling you get upon finishing a session is quite addictive!
Prep
A
ISC Mobility Circuit 1
Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10
B
Welcome Message - Modified GVT
1 x 1
C1
Back Squat (ISC)
10 x 10 @ 50 %
C2
Barbell RDL (ISC)
10 x 10
D1
Tall Kneeling Pallof Press (ISC)
3 x 10
D2
Hollow Body Hold (ISC)
3 x 30
D3
Prone Swimmers (ISC)
3 x 12
Prep
A
ISC Mobility Circuit 2
Couch Stretch x 1 minute Pigeon Stretch x 1 minute 90/90 Hip Rolls x 15 ES Shrimp Roll x 12 Spiderman w/ Rotation x 12 ES Spiderman w/ Hip Lift x 12 ES Adductor Rock x 12 Glute Bridge with Reach x 10 Squat to Stand x 12 Hamstring Walkout x 10
B1
Bench Press (ISC)
10 x 10 @ 50 %
B2
Supinated Barbell Bent Over Row (ISC)
10 x 10
C1
Arabesque
3 x 12
C2
Pallof Circles (ISC)
3 x 10
C3
Hanging Leg Raise (ISC)
3 x 10
Prep
A
ISC Mobility Circuit 1
Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10
B1
Barbell Split Squat (ISC)
10 x 10
B2
GHD Hip Extension (ISC)
10 x 25
C1
Scap Wall Slide
3 x 10
C2
Banded YTW's (ISC)
3 x 6
C3
Superman Walkout (ISC)
3 x 8
Prep
A
ISC Mobility Circuit 3
Couch Stretch x 1 Minute (Each Side) Pigeon Stretch x 1 Minute (Each Side) Cat Stretch x 12 Thread the Needle x 10 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Downward Dog to Cobra x 10 Prone Scorpion x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Squat to Stand x 12 Hamstring Walkout x 10
B1
Barbell Shoulder Press (ISC)
10 x 10
B2
Pull Up (ISC)
10 x 10
C1
Multiplanar Arabesque Reaches (ISC)
3 x 3
C2
Sit Out (ISC)
3 x 12
C3
Suitcase Hold (ISC)
3 x 0:30
Adam Robinson
Having graduated from Brunel University Adam has spent the last decade working as a S&C coach within sport. Having had previous roles in the LTA, Adam is currently the Head Strength & Conditioning Coach at Ipswich Basketball Academy and has previously worked within the GB set up. Adam helped set up ISC Gym in 2013 before taking sole ownership in 2019.
Damon Artiss
Damon graduated from the University of Suffolk in 2017 before completing his MSc in Strength & Conditioning in 2018. Since then Damon has worked full time as a S&C coach and fully qualified personal trainer, having held roles at Ipswich Town Football Club. Damon joined the ISC Gym team in 2018 and has become an integral part of its growth and development.
If you fancy changing your training up but still want to increase muscle and strength, this programme could be for you. A tough variation of the popular 10x10 training method designed to help improve 'work capacity' as well as increase strength.
Get Modified GVT
