The centerpiece of our next training phase will start with German Body Composition (GBC) training, then transition to Escalating Velocity Body Composition (EVBC) training.
These types of trainings have been heavily studied and we (namely Rob and Zach) have done our share of experimentation at Vero Strength in order to develop a protocol for group classes. They are quite scientific in nature and have a profound impact on our hormones. Here we will explain the purpose and outcomes you can expect.
The GBC takes advantage of the relationship between lactate and Human Growth Hormone (HGH). Lactate is produced when oxygen is limited in the working muscle to allow the further break down of glucose. This continues energy production for the muscle cell when the aerobic systems fail. When blood lactate levels (that fullness/burn you feel in your muscles) are elevated, more HGH is produced. More HGH means greater fat loss and muscle tissue development. Who doesn’t want that?!
In order to elevate lactate, we will be creating strength circuits with multiple exercises, using higher rep ranges than traditional strength training with very strict, short rest periods. Also, within the circuits, we will work back and forth between upper and lower body exercises, creating a full-body workout. This will allow lactate levels to rise, but without negatively affecting the next movement (since it’s a non-competing muscle group).
As we move into the EVBC phase, our circuits will incorporate tri-sets and we will vary the tempo of exercises. By varying the tempo of the second and third exercises in a tri-set, we can train heavier loads, increasing the intensity of the exercise. Done correctly, you should experience greater strength and muscle-building effects.
Not to worry, we will still be training the Olympic lifts – in progressions on their own as well as within GBC/EVBC circuits. And we will continue our emphasis on gymnastics positional strength through drills and accessory work.