Volume Training
I am seeing more and more progress around the gym these days – it has a lot to do with the new programming, motivated members, and the atmosphere our gym provides on a daily basis. The one modality I have seen high levels of progress in is gymnastics (pull-ups, push-ups, HSPU’s, etc) and I think this can be contributed to the use of volume work in the program of so many members. It can be seen on the blog every Monday “Comp Tiggers Volume Training” – I have received many questions from members concerning volume training wondering what it is? How is it done? How do I know what to do? Is it only for comp Tiggers? Let’s take a look at the questions in order;
What is it? Volume training is focused work on specific weaknesses that individuals have. For many it is simply an easy way to achieve a desired goal “get my first full pull-up or HSPU” and for others it is a chance to focus on a lagging movement that becomes a “goat” in competition, like the HSPU can be for many. Typically volume is done once a week and the work is focused heavily on specific movements.
How is it done? This is not an easy answer as it is based on the individuals’ needs and experience in volume training. Typically two movements are chosen and alternated every minute.
Ex. A1. HSPU – every odd minute x 15 rounds
A2. Pull-ups (supinated narrow grip) – every even minute x 15 rounds
I would provide a template for anyone doing volume work, but written above is an example of a HSPU and pull-up volume session I would provide for a beginner. Typical scaling would apply to the movements and logical progressions in sets and reps would be given to guarantee progress is seen. I am confident using the word “guarantee” because everyone makes gains and is seeing their numbers sky rocket with the use of this template. There are many ways to change, progress, and add/subtract other movements into volume sessions, but it is solely based on individual needs and goals. Running, strength work, and gymnastics work have all been used with success – again it is base on the individual.
Typically the method is to start the training with moderate, but challenging rep schemes and then build each week in total work done (volume). The best way to see this is to view some examples of members’ volume training progress. All the examples provided below are only parts of the program provided (one movement, even though 2-4 may have been used).
Sue Dog – Sue used multiple movements in her volume work, but these are her numbers for the HSPU. Week one Sue completed 3 HSPU for sets across and on week 7 she did 4 of sets across – the big catch is that in that time she moved from a red and green band to no bands at all – great work Sue.
|
Week # |
Movement |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
Total |
|
1 |
HSPU (red band) |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
45 |
|
7 |
HSPU (full) |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
60 |
Matt – Sticking with the HSPU theme – here is another great example of the power of volume work. Matt began week 1 with 40 reps and by week 6 completed 72 (that is a 32 rep jump in the same time period). Matt used a single movement approach to his training, which worked very well for him, where as many others used multiple movements within the same session
|
Week |
Movement |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
total |
|
1 |
HSPU’s |
2 |
2 |
2 |
2 |
2 |
2 |
2 |
2 |
2 |
2 |
2 |
2 |
2 |
2 |
2 |
2 |
2 |
2 |
2 |
2 |
40 |
|
6 |
HSPU’s |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
72 |
Chaddy B – I started volume with HSPU’s and Pronated pull-ups on week #1 I nearly finished 3 reps across for HSPU’s and by week #6 I had competed 35 more reps in the same time period. I also improved pull-ups in a similar fashion and now am able to complete a total of 18-19 strict in one set.
|
Week # |
Movement |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
Total |
|
1 |
HSPU (full) |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
3 |
2 |
3 |
2 |
2 |
42 |
|
6 |
HSPU (full) |
6 |
6 |
6 |
6 |
6 |
6 |
6 |
6 |
5 |
5 |
5 |
5 |
5 |
5 |
5 |
77 |
Val – was alternating with HSPU and pull-ups and here is her pull-up numbers – week #1 – total of 23 reps with a black band and now 6 weeks later she is able to do a total of 60 with a red band. Along the way she has also achieved 4 full pull-ups without bands and improved her kipping pull-ups by over 13 reps.
|
Week # |
Movement |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
Total |
|
1 |
Pronated pull-ups (black band) |
2 |
2 |
2 |
2 |
2 |
2 |
2 |
2 |
1 |
1 |
1 |
1 |
1 |
1 |
1 |
23 |
|
7 |
Pronated pull-ups (red band) |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
60 |
Dale – Dale used a different system of volume work relative to the rest of us, but had very similar results. March 21 Dale did a 20 minute session and finished with 42 total HSPU’s and as of June 4th (3 months later) he has worked up to 80 total reps in 20 minutes off of 45# plates rather than the floor. So Dale has added more ROM and nearly twice the work to the same time session – very impressive. In this same time Dales press came up a total of 20 pounds (a decent gain on the press).
How do I know what to do? All you need to do is book a consult and I can set you up with a volume training template and movements based on your weaknesses. Interestingly, volume work is not only for gymnastics movements, it has also been done with strength movements as well (I will report progress at a later date).
Is it only for Comp Tiggers? No, not at all anyone can add this to their training sessions/week. If you are on a 3x/week membership you can easily use on of those sessions for volume training if you like. We simply need to meet and set-up the work to be done.
Chad
