Issue 8.

1
NSCA’s

P T
January / February
[Link]

erformance raining
J ournal
Conditioning
Fundamentals

Features
German Volume
Training: An Alternative
Method of High
Volume-Load Training
For Stimulating
Muscle Growth
Daniel Baker, PhD, CSCS

Triple Extension: The

Key to Athletic Power
Greg Frounfelter, DPT,
SCS, LAT, CSCS
 NSCA’s

P T
about this
PUBLICATION
erformance raining
J
NSCA’s Performance Train-

ournal
ing Journal is a publication
of the National Strength and
Conditioning Association
(NSCA). Articles can be ac-
cessed online at [Link]-lift.
org/perform.

All material in this publica-

tion is copyrighted by NSCA.
Permission is granted for
free redistribution of each is- Editorial Office Editorial Review Panel
sue or article in its entirety. 1885 Bob Johnson Drive Kyle Brown, CSCS
Reprinted articles or articles
Colorado Springs, Colorado 80906
redistributed online should be
accompanied by the follow- Phone: +1 719-632-6722 Scott Cheatham DPT, OCS, ATC,
ing credit line: “This article CSCS, NSCA-CPT
originally appeared in NSCA’s Editor
Performance Training Journal, a
publication of the National Keith Cinea, MA, CSCS,*D, John M. Cissik, MS, CSCS,*D,
Strength and Conditioning NSCA-CPT,*D NSCA-CPT,*D
Association. For a free sub- email: kcinea@[Link]
scription to the journal, browse
Chris A. Fertal, CSCS, ATC
to [Link]/perform.”
Permission to reprint or redis- Sponsorship Information
tribute altered or excerpted Richard Irwin Michael Hartman, MS, CSCS,*D
material will be granted on a
email: rirwin@[Link]
case by case basis; all requests
must be made in writing to the Mark S. Kovacs, MEd, CSCS
editorial office.
David Pollitt, CSCS,*D
NSCA Mission
As the worldwide authority on
strength and conditioning, we Matthew Rhea, PhD, CSCS
support and disseminate re-
search–based knowledge and
David Sandler, MS, CSCS
its practical application, to im-
prove athletic performance and
fitness. Brian K. Schilling, PhD, CSCS

Talk to us…
Share your questions and com- Mark Stephenson, ATC, CSCS,*D
ments. We want to hear from
you. Write to NSCA’s Perfor- David J. Szymanski, PhD, CSCS,*D
mance Training Journal Edi-
tor, NSCA, 1885 Bob Johnson
Drive, Colorado Springs, CO Chad D. Touchberry, MS, CSCS
80906, or send email to kcin-
ea@[Link].
Randall Walton, CSCS
The views stated in the NSCA’s
Performance Training Journal Joseph M. Warpeha, MA, CSCS,*D,
are those of the authors, and NSCA-CPT,*D
do not necessarily reflect the
positions of the NSCA.

nsca’s performance training journal • [Link] • volume 8 issue 1 2

 CONTENTS
conditioning fundamentals

10 German Volume Training:

An alternative method of high
14 Triple Extension:
The Key to Athletic Power
volume-load training for stimulating Greg Frounfelter, DPT, SCS, LAT, CSCS
muscle growth. A true key to athletic power and success
Daniel Baker, PhD, CSCS is the triple extension. This article exam-
This article discusses what German ines two lifts that can help improve your
volume training is, how to perform it, and triple extension.
the benefits and drawbacks of such a
program.

departments

4 In The Gym
Back to the Playground:
16 Training Table
Nutrients for the Common
Jumping Rope for Athletic Cold? Will anything help relieve
Conditioning symptoms?
Kyle Brown, CSCS Debra Wein, MS,
Revisit this old activity, and look at how RD, LDN, CSSD, NSCA-CPT,*D
you can incorporate jumping rope into and Courtney Standish Hernandez, MS,
your training program. RD, LDN
Catching a cold can sideline your training

5 Ounce Of Prevention
Practical Tips to Reduce Rear Leg
plans. In this issue we will look at some
popular supplements and what the evi-
and Rear Foot Pain in Long dence has to say about their effectiveness
table of

Distance Runners on fighting colds.

Jason Brumitt, MSPT,
SCS, ATC/R, CSCS,*D
For long distance runners, Achilles injuries
18 Mental
Mind Games
Training Fundamentals
are a major concern. Try this sample pro- Suzie Tuffey Riewald, PhD, NSCA-CPT
gram to help decrease your risk of injury. Take a look at some basics of mental
conditioning (training) that are important

8 Fitness Frontlines
G. Gregory Haff, PhD,
to grasp if one is to launch or maintain a
mental training program.
CSCS,*D, FNSCA
The latest news from the field on: the
effects of aerobic and anaerobic exercise
on cardiac risk factors, effects of strength
training on cardiovascular health and
obesity, and strength training and running
economy.

nsca’s performance training journal • [Link] • volume 8 issue 1 3

in the gym Kyle Brown, CSCS

about the
AUTHOR Back to the Playground:
Kyle Brown is a health
and fitness expert
whose portfolio
Jumping Rope for
includes everything
from leading
workshops for Fortune
Athletic Conditioning
500 companies and
publishing nutrition Reminisce for a moment back to your childhood when play. When you are beginning learning to jump rope, you
articles in top ranked fitness was not a monitored chore but a multitude of fun should focus on frequency rather than duration. For exam-
fitness journals, to games and activities you looked forward to participating ple, if you are at the gym to lift weights followed by cardio,
training celebrity in during recess or after school. One of the most time-ef- use jump rope for a minute or two as a warm up, post re-
clientele—from pro ficient and beneficial childhood activities for physical fit- sistance training, and post cardio. Once you’ve developed
athletes to CEOs ness was jumping rope. Yet as adults, the only group that baseline proficiency, you can train with a variety of pro-
to multiplatinum notoriously taps into the conditioning benefits of jumping grams. For instance, try one minute rounds followed by 30
recording artists. Kyle’s rope is fighters. With a little persistent practice, you too seconds rest. Try to work up to 6 – 12 of them. Start by run-
unique approach to can reap the conditioning benefits of this fun yet chal- ning in place or double leg jumps and work up to double
health and fitness lenging and time-efficient workout tool. unders (two turns of the rope for every jump), crisscross
emphasizes nutrition patterns, single leg jumps, and backwards jumps.
and supplementation Make sure you purchase a quality rope and the appropri-
as the foundation for ate size. The rope needs to be long enough but not too Not only is jumping rope a challenging workout, but once
optimal wellness. After long that it is not challenging. To find a standard starting you develop proficiency it can become quite fun. No more
playing water polo measurement, stand with one foot in the center of the need to stress if your hotel doesn’t have a gym and it’s
for Indiana University, rope and the handles should reach your underarm. Since cold or raining outside. You can take a jump rope with
as well as in London, jumping rope is a plyometric move, (explosive jumping you wherever you travel so it’s the one of the most inex-
Kyle became involved movement) you must ensure you have a forgiving shock pensive portable workout options. If you are a novice, be
in bodybuilding and absorbing surface. A few good examples are a basketball patient and expect a challenge. Yet the rewards are worth
fitness for sport court, tennis court, or gym mat. the practice and jumping rope can become and enjoyable,
specific training. Kyle time-efficient conditioning tool. 
is the creator and Chief Since jump roping is considered by many a plyometric ac-
Operating Officer for tivity, there should be a gradual progression in the quan-
FIT 365—Complete tity and intensity of the jumps. Learning how to jump rope
Nutritional Shake parallels in many ways learning how to play a musical in-
([Link]). strument. You need to get the skills down before you can

nsca’s performance training journal • [Link] • volume 8 issue 1 4

ounce of
prevention Jason Brumitt, MSPT, SCS, ATC/R, CSCS,*D

about the
AUTHOR Practical Tips to Reduce
Jason Brumitt is an
instructor of physical
therapy at Pacific
Rear Leg and Rear Foot Pain
University in Hillsboro,
Oregon. He is a
board certified sports
in Long Distance Runners
physical therapist, an
athletic trainer, and a With spring right around the corner, thousands of pro-
certified strength and fessional and recreational runners will be resuming their
conditioning specialist outdoor training programs. As one’s training mileage in-
with distinction. He creases, so does the strain on the runner’s body. Unfor-
may be reached at tunately, many runners fail to either adequately prepare
jbrumitt72@hotmail. their bodies for the training season or they lack the time to
com. participate in lengthy strength training programs. Failing
to prepare the body may contribute to the onset of run-
ning related overuse injury.

One region of the body that is prone to overuse injuries in

long distance runners is the Achilles tendon (4). The Achil-
les tendon (also known as the heel cord) attaches three Figure 1. Traditional Heel Raise

muscles; the gastrocnemius, soleus, and the plantaris to

the heel bone (the calcaneus). It is believed that over time
the stress of running, especially eccentric loads, can cause Traditional Heel Raises (Figure 1)
achillodynia (fancy name for pain in the Achilles). Once an To perform the heel raise exercise, rise up on your toes as
athlete’s Achilles tendon becomes injured; it may take at if you are trying to reach as high as you can. At the top
least 12 weeks of therapy (or maybe longer) to return back of the motion lower yourself to the starting position. In
to running (1 – 3). In some cases, a runner may require phase II of the program, if you have access to a calf raise
surgical intervention to alleviate the pain. Adding a few machine, perform calf raises with as much weight as you
simple exercises into one’s training program may help to can tolerate.
reduce the risk of injuring one’s heel cord.
Sitting Calf Raises (Figure 2)
The prescription of stretching and strengthening exercises This exercise is performed exactly like the traditional heel
for patients with Achilles tendon pain have demonstrated raise, except that it is performed sitting in a chair. This ex-
positive results, allowing many to return to a normal pain ercise helps to isolate the soleus muscle.
free status (1 – 3). It is reasonable to assume that the inclu-
sion of these exercises into one’s regular training program Stretching Exercises (Figures 3 & 4)
may help to prevent the onset of heel cord pain. Table 1 The classic runner’s stretch with the rear leg extended pro-
presents a sample training program for the long distance vides a stretch to the gastrocnemius (figure 3), whereas
runners. It is important to remind the readers that if one bending the rear leg at the knee increases the stretch on
is experiencing pain, do not try to “self-rehabilitate” with the soleus (figure 4).
the following program. The injury should be assessed by a
sports medicine physician.

nsca’s performance training journal • [Link] • volume 8 issue 1 5

 Practical Tips to Reduce Rear Leg and Rear Foot Pain
ounce of prevention in Long Distance Runners

Phase I: Perform these exercises 2 days a week for 3 – 4 weeks.

Traditional Calf Raises 2 – 3 sets x 15 – 20 repetitions Table 1
Sitting Calf Raises 1 – 2 sets x 15 – 20 repetitions
Calf Training Program for Long
Standing Gastrocnemius Stretch 2 sets x 30 second holds Distance Runners
Standing Soleus Stretch 2 sets x 30 second holds
Phase II: Perform these exercises 2 days a week as part of a comprehensive
training program
Traditional Calf Raises (with a machine) 2 – 3 sets x 15 – 20 repetitions
Eccentric Calf Raises 2 – 3 sets x 15 – 20 repetitions
Lateral Step Down 2 – 3 sets x 15 – 20 repetitions
Standing Gastrocnemius Stretch 2 sets x 30 second holds
Standing Soleus Stretch 2 sets x 30 second holds

Eccentric Calf Raise (Figure 5) References 3. Norregaard J, Larsen CC, Bieler T, Langberg
Stand on a step (a stable surface). Raise both 1. Alfredson H, Pietila T, Jonsson P, Lorentzon H. (2007). Eccentric exercise in treatment of
heels off the ground followed by slowly lower- R. (1998). Heavy-load eccentric calf muscle achilles tendinopathy. Scand J Med Sci Sports.
ing (2 – 3 seconds) the heels below the height training for the treatment of chronic achilles 17: 133 – 138.
of the step. Repeat this sequence for the desired tendinosis. Am J Sports Med. 26: 360 – 366.
number of repetitions. 4. Williams JGP. (1993). Achilles tendon lesions in
2. Ohberg L, Lorentzon R, Alfredson H. (2002). sport. Sports Med. 16:216 – 220.
Lateral Step Down (Figure 6) Eccentric training patients with chronic achilles
Stand on a step with one leg off the side. Lower tendinosis: normalized tendon structure and
the non-weightbearing side toward the floor decreased thickness at follow up. Br J Sports
followed by raising the leg back to the starting Med. 38: 8 – 11.
position. Maintain weight on the weightbearing
leg throughout the entire movement. 

nsca’s performance training journal • [Link] • volume 8 issue 1 6

 Practical Tips to Reduce Rear Leg and Rear Foot Pain
ounce of prevention in Long Distance Runners

Figure 2. Sitting Calf Raise Figure 3. Standing Calf Stretch: Gastrocnemius Figure 4. Standing Calf Stretch: Soleus

Figure 5. Eccentric Calf Raise Figure 6. Lateral Step Down

nsca’s performance training journal • [Link] • volume 8 issue 1 7

fitness
frontlines G. Gregory Haff, PhD, CSCS, FNSCA

about the How do Aerobic and Anaerobic researchers from the Norwegian University of Science
AUTHOR Exercise Compare in the Ability and Technology examined the effects of various exercise
to Alter Cardiac Risk in regimes on cardiovascular health factors in obese adults.
G. Gregory Haff is an Overweight Adults? Forty subjects were randomly divided into one of three
assistant professor Recently researchers from Brazil examined the effects of 12 interventions: 1) high-intensity aerobic interval training,
in the Division of weeks of aerobic or anaerobic exercise on cardiac risk fac- 2) continuous moderate intensity aerobic training, and 3)
Exercise Physiology at tors with 22 over weight adults with a mean age of 40±8. maximal strength training. All training interventions were
the Medical School at The exercise sessions for both groups were performed 3 performed three times per week and were undertaken for
West Virginia University days per week and duration of activity was progressively 12 weeks. The high intensity interval group performed
in Morgantown, WV. increased from 20 minutes in the first week to 60 minutes walking/running intervals at 85 – 95% of maximum heart
He is a member of in the fifth week where it stayed for the remainder of the rate. The continuous aerobic training group performed ex-
the National Strength 12 week study. In the aerobic group continuous activity ercise at 60 – 70% of max heart rate. Both of these proto-
and Conditioning was performed at 10 % under the lactate threshold, while cols were isocaloric, in that they were matched to expend
Association’s Board the anaerobic group performed intervals at 20% above the same calories. The strength training consisted of 4 sets
of Directors. He the lactate threshold at a work-to-rest ratio of 2:1. Prior to of 5 repetitions performed at ~90% of maximum with the
is a Fellow of the the initiation of the study, and immediately after, the fol- leg press. Additionally, the subjects performed abdominal
National Strength lowing measures were performed: total body mass, body and back exercises with three sets of thirty repetitions with
and Conditioning mass index, waist circumference, hip circumference, and thirty seconds rest between each set. Prior to and immedi-
Association. Dr. body composition. Additionally, plasma concentrations of ately after the 12 week training intervention the subjects
Haff received the glucose, total cholesterol, and triglycerides were assessed. had their endothelial function, blood lipid profile, aerobic
National Strength Both exercise interventions resulted in significant reduc- capacity, body composition, and SERCA (sarcoplasmic/
and Conditioning tions in total body mass, waist circumference, body mass endoplasmic reticulum Ca2+ ATPase ) activity evaluated.
Association’s Young index, and plasma glucose levels. Only the aerobic group Both strength training and moderate intensity aerobic ex-
Investigator Award demonstrated reductions in total cholesterol and hip cir- ercise resulted in a decrease in oxidized LDL (low density
in 2001. cumference. Conversely, only the anaerobic group dem- lipoproteins) levels. Additionally, only strength training
onstrated significant reductions in the waist to hip ratio. and high intensity interval training resulted in improved
Based upon these results it appears that both aerobic and Ca2+ transport in the skeletal muscle. Only the strength
anaerobic exercise interventions have the potential to fa- training resulted in improvements to antioxidant status.
vorably alter cardiovascular risk factors. However, the au- All groups demonstrated improvements in endothelial
thors of this investigation suggest that both aerobic and function and improvements in maximal aerobic capacity.
anaerobic exercise interventions are warranted to maxi- However, the high intensity interval group demonstrated
mize the effectiveness of the exercise regime. the greatest improvements, while the continuous aerobic
training group and strength training group demonstrat-
Moreora, MM, De Souza, HP, Schwingel, PA, De Sa, CK, ed similar responses. The aerobic training group was the
& ZOPPI, CC. Effects of aerobic and anaerobic exercise only training intervention to demonstrated body weight
on cardiac risk variables in overweight adults. Arq Bras reductions and decreases in blood pressure. Taken collec-
Cardiol 91:200 – 206, 219 – 226. 2008. tively this data suggests that strength training may serve
as a useful training modality for obese individuals who are
attempting to improve their cardiovascular health, espe-
Does Strength Training Result in
cially if they are limited in their ability to perform either
Improvements in the Cardiovascular continuous aerobic training. Additionally, it appears that
Health of Obese Adults? high intensity interval training also may be a useful train-
It is well documented that regular exercise can improve the ing intervention for this population.
cardiovascular health of obese individuals. However, there
is little data comparing continuous aerobic exercise, high Schjerve, IE, Tyldum, GA, Tjonna, AE, Stolen, T,
intensity interval training, and strength training effects on Loennechen, JP, Hansen, HE, Haram, PM, Heinrich,
cardiovascular health. In order to address this question, G, Bye, A, Najjar, SM, Smith, GL, Slordahl, SA, Kemi,

nsca’s performance training journal • [Link] • volume 8 issue 1 8

 fitness frontlines

OJ, and Wisloff, U. Both aerobic endurance

and strength training programmes improve
improve running economy. However, this study
should be viewed with some caution. The explo-
SAVE THE DATE
cardiovascular health in obese adults. Clin Sci sive exercise intervention is somewhat mislead-
Personal Trainers Conference
(Lond) 115:283 – 293. 2008. ing in that it does not contain the set and repeti-
March 15 – 16, 2009 • Las Vegas, NV
tion characteristics typically seen in a strength
training plan that targets explosive movements. 2nd European Conference
Strength Training Improves In fact the repetition scheme selected should April 16 – 18, 2009 • Netherlands
Running Economy in probably be considered a high volume or an en-
Trained Runners durance lifting session. In this light the results of Bridging the Gap Symposium
Running economy can be quantified as the oxy- this study become even more interesting in that April 24 – 25, 2009 • Fullerton, CA
gen consumption at a given intensity of exer- high volume lifting is typically recommended for
cise. A greater running economy or efficiency of endurance athletes. However, the results of the Sports Nutrition Symposium
movement can result in a lower energetic cost current study seem to suggest that lower vol- May 15 – 16, 2009 • Colo. Springs, CO
when running at sub-maximal speeds, thus al- ume, higher intensity strength training aimed
TSAC Symposium
lowing the runner to move faster over a given at increasing maximal strength seems to result
May 29 – 30, 2009 • Colo. Springs, CO
distance. One method for improving running in greater improvements in running economy.
economy is the implementation of a strength NSCA National Conference
training regime. However, little data exists com- and Exhibition
paring different types of strength training re- Guglielmo, L.G., Greco, CC, and Denadai, BS. Ef- July 8 – 11, 2009 • Las Vegas, NV
gimes on running economy. Sixteen well trained fects of strength training on running economy. Int
runners were randomly divided into two resis- J Sports Med 30:27 – 32. 2009.  [Link]
tance training interventions, explosive or heavy
resistance training. Each training intervention
was performed twice per week for the duration
of the study. Both groups performed exercise
that targeted the lower leg musculature includ-
ing the leg press, parallel squat, leg extension,
leg flexion, and calf raise. The explosive training
group performed three sets of 12RM in each ex-
ercise, while concentrating on performing the
Coaching Performance
endorsed by
concentric portion of each lift as explosively
as possible. The heavy weight training group
performed three sets of 6RM in each exercise. Come learn ground based explosive
In addition to the strength training regime, the
movements at a Fly Solo Camp and
demonstrate your ability to implement
subjects performed one high intensity aerobic
the principles into your program.
exercise session (2 x 20 minutes at 60% VO-
2max) and three sub-maximal aerobic sessions After camp, purchase an Index Test
(45 – 60 minutes at 60 – 70% VO2max). When License so your athletes can compete
comparing the two training interventions the with athletes from around the world.
heavy weight training was the only intervention
to result in improvements in running economy.
To learn more about the NSCA Coaching
Additionally, the heavy weight training resulted
Performance Program please visit…
in a greater increase in 1RM strength and coun-
termovement vertical jump performance when [Link]
compared to the explosive resistance training or call 800-815-6826
group. The most important finding of this in-
vestigation is that heavy resistance training can

nsca’s performance training journal • [Link] • volume 8 issue 1 9

feature conditioning fundamentals

German Volume Training:

An Alternative Method of High
about the
Volume-Load Training For
AUTHOR
Daniel Baker is a
Stimulating Muscle Growth
Life Member and
President of the
Daniel Baker, PhD, CSCS
Australian Strength
& Conditioning Introduction crease the recruitment of different muscle fibers as typi-
Association. His Resistance training may be implemented to achieve dif- cally occurs when performing different exercises for the
full-time job for fering outcomes such as increased control and stability, same muscle groups. But there is an alternative method
the past 14 years hypertrophy of muscle, maximal strength, power, or to the common edict of multiple exercises per body
is as strength and strength-endurance. Common among the desired out- part, gleaned apparently, from the training of German
conditioning coach for comes for many trainers is the hypertrophy or growth olympic-style weightlifters that has been labeled by re-
the Brisbane Broncos of muscle. nowned Canadian strength coach Charles Poliquin as
Rugby League team, “German Volume Training” (GVT) (3).
who participate in
Typical recommendations to develop muscle hypertro-
Australia’s professional
phy include a higher training volume (eg. multiple sets of
National Rugby League The German Volume
> 10 repetitions) with shorter rest periods (e.g. < 3-min-
(NRL) competition.
utes) at a moderate intensity (60 – 75% 1RM). Moreover,
Training Workout
Before this time he
some research (1) and a large amount of practical train- The GVT has been advocated in the coaching and
worked with elite
athletes from a diverse ing experience also suggests that a higher volume-load popular media as an effective training method to help
range of sports such (total repetitions x the weight lifted) is more effective athletes gain lean body mass and muscle size (2, 3). Ac-
as power-lifting, diving, in developing muscle hypertrophy as compared to the cording to Charles Poliquin, the GVT workout was pur-
soccer, and track & same volume (sets and reps) and intensity performed portedly developed by German weightlifting coach Rolf
field to name a few. He with exercises that utilize lighter resistances. Fesser to aid lifters who wanted to increase lean body
completed his PhD in mass during the general preparation phase of training
Sport Science at Edith For example, 3 x 10RM bench press with an 80 kg resis- (3). The original GVT workout entailed the performance
Cowan University in tance (volume-load = 30 x 80 kg = 2400 kg) is presumed of a larger number of sets per exercise (ten sets per ex-
Perth, Australia, where
to be more effective in developing muscle growth as ercise) than is typically recommended for hypertrophy-
he is also an Adjunct
compared to the alternative workout of 3 x 10RM chest oriented training (2). Specifically, the original GVT train-
Lecturer. He can be
flies with 15 kg dumbbells (volume-load = 30 x 15 kg x ing prescription was 10 sets of 10 repetitions performed
contacted at www.
2 each = 900kg). with about 60% 1RM or a 20 RM resistance. As achieving
[Link]
a high volume-load with a resistance of around 60%
Consequently most trainers and athletes wisely tend 1RM is the strategic goal of the work-out, the strategy
to choose a predominance of multi-joint, compound of reducing the resistance by 2.5 to 5kg after a failed set
exercises when training to increase muscle growth so (where 10 repetitions was not achieved) or when the
that a high volume-load can be attained to help stimu- athlete believes they will fail in the ensuing set, is neces-
late muscle growth. Aligned with these choices is the sary to maintain set lifting volume at 10 repetitions per
typical recommendation to choose multiple exercises set. If athletes attempt to maintain the initial resistance
(e.g. 2 – 4) to “hit the muscle from every angle” or in- and do fewer repetitions per set due to accumulating

nsca’s performance training journal • [Link] • volume 8 issue 1 10

 German Volume Training

GVT complex #1 (Bench press emphasis)

Exercise Sets x Reps Intensity Table 1
1a. Bench press 10 x 10 Start at 60% 1RM
Rest 20 – 30 s Examples of the modified German
1b. Incline Dumbbell row 10 x 10 20RM Rest 20-30 s Volume Training (GVT) workout.
The athletes perform one set of
1c. Abdominal curl-up 10 x 10 Bodyweight, take 3-s for
each exercise in the order listed
each rep Rest till 3-minute
(1a, then 1b,then 1c). A new com-
mark and repeat complex.
plex of these exercises is started
GVT complex #2 (Pull-up emphasis) every 3 minutes until all 10 sets
1a. Pull-up 10 x 10 Bodyweight Rest 20 – 30 s have been completed. Each com-
1b. Dumbbell press 10 x 10 20RM Rest 20 – 30 s plex is an entire workout.

1c. Reverse curl-up 10 x 10 Bodyweight, take 3-s for

each rep Rest till 3-minute
mark and repeat complex.
GVT complex #3 (Squat emphasis)
1a. Squat 10 x 10 Start at 60% 1RM SQ
Rest 20 – 30 s
1b. Leg curl 10 x 10 20RM
No abdominals. Rest till 3-minute mark and repeat complex.

fatigue, then typically some athletes are only Coach Poliquin has recommended modifying Effects of the GVT workout
able to perform 3 – 5 repetitions in the last few the original GVT so that an agonist-antagonist As yet no long-term studies have been performed
sets. This procedure drastically reduces potential pairing of exercises can be used with sets of a to gauge if the GVT workout is more effective in
volume-load and is not the methodology used key agonist heavy resistance multi-joint exercise promoting muscle growth or lean body mass
for the GVT workout. alternated with sets of an antagonist second- gains than the traditional hypertrophy training
ary movement (3). For example, bench press edict of multiple exercises to attain high load-
The rationale of the GVT workout is to totally sets may be alternated with a row exercise or volume. One study has been performed that
deplete the muscle fibers involved in one key pull-ups with dumbbell shoulder presses. The looked at the acute effects of an upper body GVT
multi-joint exercise, rather than disperse the fa- agonist exercise is the main focus of the workout workout upon upper body power output. Not
tigue across alternative muscle fibers as could and each GVT complex can be considered as ei- surprisingly, due to the high volume-loads and
occur with multiple exercises (3). If the exercise ther an entire workout or at least the dominant the fatigue associated with the GVT workout, re-
chosen was a key, compound exercise, then fi- portion of a workout. searchers from Edith Cowan University in Perth,
ber recruitment would naturally be high anyway, Australia, reported this type of training can exert
and it was presumed that a super-compensatory Typically each complex of the GVT starts every an immediate negative impact upon power out-
growth response would occur as a result of the 3-minutes, consequently the entire GVT workout put of 23%, with power still suppressed by 18%
high volume-load training stimulus that was lasts 30-minutes. An abdominal training exercise even after 7-minutes passive rest (1). As such it
concentrated in the recruited fibers (3). Accord- can also be included in upper body GVT com- must be recommended that the GVT workout
ingly, exercises such as squats, bench presses, plexes, making this workout extremely time- not be performed before power training sets or
deadlifts or pulls, pull- or chin-ups are dominant effective, yet “dense” in volume-load (see Table exercises, however this would appear to be an
exercise choices for the GVT workout. 1). However, if performing a lower body GVT obvious recommendation for any hypertrophy-
involving squats, deadlifts or pulls it is probably oriented training dose.
unwise to fatigue the torso with the inclusion of
an abdominal exercise.

nsca’s performance training journal • [Link] • volume 8 issue 1 11

 German Volume Training

Set # 1 2 3 4 5 6 7 8 9 10 Mean
Table 2
G1 Reps 10 10 10 9.9 9.8 9.9 9.6 10 9.8 9.7 9.9
(0.2) (0.9) (0.3) (1.0) (0.5) (0.7) Average (standard deviation)
(0) (0) (0) (0) (0.5)
repetitions and %1RM intensity
per set across all 10 sets of the
G2 Reps 10 10 10 9.6 9.6 9.0 8.6 8.8 9.8 9.6 9.5
(1.1) (1.1) (1.3) (1.1) (0.5) (0.7) bench press portion of the GVT
(0) (0) (0) (1.5) (1.0)
G1 = Group 1
G1 %1 61.1 61.1 61.1 61.1 60.9 60.6 60.2 59.1 58.9 58.5 60.5 Professional athletes in the
RM
(1.6) (1.6) (1.6) (1.6) (1.7) (2.7) (3.4) (5.4) (5.3) (5.3) (2.8) midst of a traditional hypertro-
phy program.
G2 %1 60.8 60.8 60.8 60.8 60.4 59.3 56.6 53.0 51.4 50.4 57.4
RM G2 = Group 2
(1.4) (1.4) (1.4) (1.4) (1.5) (2.9) (4.1) (5.4) (5.9) (7.1) (5.7)
Semi-Professional athletes
coming off a high intensity, low
volume program.

A positive response, apart from muscle growth Clearly Group 2 could not cope with the upper References
considerations, may be that the GVT workout body GVT workout as well as is evidenced by 1. Baker, D. and Newton, R. The deleterious
can evoke a moderate cardiovascular training ef- their more dramatic drop off in average training effects of the high volume-load German Volume
fect that were also reported in that study by Dan- intensity per set across the 10 sets of the bench Training workout upon upper body power
iel Baker and Robert Newton. Figure 1 illustrates press portion of the workout. Basically, after the output. (in review)
the heart rate (HR) responses from two profes- first four sets they had to reduce the training
sional rugby league football players performing resistance continually in an attempt to main- 2. Poliquin, C. Theory and methodology
the bench press focused GVT workout detailed tain the performance of 10 repetitions per set. of strength training. Sports Coach, July-
in Table 1. The HR’s climb to over 150 and 160 Group 1 maintained their ability to use the ini- September. 22 – 27. 1989.
beats per minute (bpm) during the latter stages tial intensity far better. As such the GVT may be
of the workout with recovery HR’s only dropping considered an advanced workout or a workout 3. Poliquin, C. German volume training.
to 120 bpm (1). for athletes in a good state of muscle and cardio- [Link]/fun/[Link]
vascular conditioning. accessed 12th September 2006.
While clearly the cardiovascular effects must
impact upon the ability to perform the GVT
workout, so does the state of training that the Conclusion
athlete is in. Table 2 compares two groups of ath- The GVT workout entails the performance of 10
letes’ ability to perform the GVT workout, taken sets of 10 reps at about 60% 1RM (or 20 RM) in
from the Baker and Newton study (1). Group 1 1 – 2 key exercises. This concentrated training
were professional athletes in the midst of a hy- dose appears fairly difficult for some athletes to
pertrophy-oriented training block entailing the perform. However, this type of workout is time
traditional edict of 6 – 7 exercises x 3 sets x 10 effective, may be very stimulating or challeng-
reps for their upper body workouts. Group two ing for advanced athletes, and apart from the
were semi-professional athletes who had just expected muscle fatigue / super-compensatory
completed a low volume-load, high-intensity growth considerations, there appears to be a
training block (4 – 6 exercises x 3 sets x 2-6 reps). moderate cardiovascular training effect. 

nsca’s performance training journal • [Link] • volume 8 issue 1 12

 German Volume Training

Figure 1
A graphic display of the highest and lowest
heart rate responses per 3-minute complex
exhibited by two elite athletes to the GVT
workout. The mounting HR stress is such
that the lowest recovery HR during the
latter sets is higher than the working HR
response in the early sets.

speed and agility strength and power

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specialized equipment training facilities ouR NeW
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nsca’s performance training journal • [Link] • volume 8 issue 1 13

feature conditioning fundamentals

Triple Extension: The Key

to Athletic Power
Greg Frounfelter, DPT, SCS, LAT, CSCS

about the Introduction performance. But why chose weightlifting movements?

AUTHOR Whenever one is training in preparation for sport, we Well to be honest, if you want to develop maximal explo-
are always looking for a secret; an “Edge” if you will. This siveness, these lifts are unparalleled in their ability to de-
Dr. Frounfelter is a staff
is something that will give you an advantage over your velop and train power (1).
physical therapist at
opponent. After looking at the literature for many years, I
Baldwin Area Medical
have found what it is. It’s power. This is the ability to move Let’s take a look at the basics of each of the most two com-
Center, Baldwin, WI.
He has been a sport an object as quickly as possible over a given distance. mon weightlifting movements used to train for sport; they
medicine professional In athletics this can range from moving your body mass are the power clean and power snatch.
for over 13 years in quickly to moving an external load. In general, all other
various settings and factors being equal, the athlete who can produce greater
patient demographics. power, more often than not, wins. The Power Clean
In addition to his Begin by standing with your shins close to the bar on the
clinical duties, he has So what does triple extension have to do with power? If ground. Your feet should be feet even and about hip-
been active with the you think of athletic power, consider the vertical jump. It is width apart. Squat down to grab the bar with a grip that
NSCA at the state level
the most often used method to assess lower body power. is a little wider than shoulder-width (Figure 1). Ideally you
in Wisconsin since
In its liftoff phase, the body needs to explosively extend at should use a hook grip where your thumb is laid against
2001.
the ankle, knee, and hip. This is how the body can propel the bar and encircled by your first two fingers (It takes
itself upward. I know of no other way you can do it and some getting used to). Make sure you maintain an arch
jump any great distance, or in other words demonstrate in your low back. The angle of your torso should be about
power. This explosive extension of the knee, hip, and an- 45 degrees in relationship to the floor. Keep your chest
kle is triple extension, and this is the key to athletic power up and look straight ahead. Your elbows should be held
or explosiveness if you wish to call it that. In my example firmly straight.
of the vertical jump, the motion is up and down and with
both legs. Triple extension is also performed in all planes Use your legs to push your feet through the floor. This
and often with one leg as evidenced by agility needs that will cause you to lift up the bar. Keep your arms and chest
are seen throughout all athletics. tight. Your torso should remain at 45 degrees in relation-
ship to the floor. The bar should be close to your body as
There are many ways to train triple extension. If you pick you are lifting it. From the side view, your chest should be
any type of athletic training regime, you will see that it over the bar and the bar almost dragging up your legs.
is in there in one form or another. Triple extension train- Once you get the bar to about mid thigh, explode by driv-
ing is basically explosive motion of the three major lower ing/extending your hips, ankles, and knees (the triple ex-
extremity joints of at least one leg in any direction. One tension motion) as well as shrugging your shoulders to
of the basic ways to train triple extension is through the your ears (Figure 2). This snaps the bar into acceleration
use of weightlifting. Weightlifting is different than weight upward.
training. Weightlifting is a sport where two lifts are con-
tested. They are the snatch and the clean and jerk. These All that is left to do is catch the bar. To do this, snap your
lifts involve raising a barbell from the floor to an overhead elbows under and in front of the bar. This lets you catch
position. Beside the competitive lifts, there are many as- the bar on your deltoids (Figure 3). It is important to have
sociated training movements that can be utilized. Luckily, a loose grip at this point so your wrists can bend and allow
they all involve the use of triple extension in their proper you to more easily catch the bar. Your knees also need to

nsca’s performance training journal • [Link] • volume 8 issue 1 14

 Triple Extension: The Key to Athletic Power

Figure 1. Power clean starting position Figure [Link] clean triple extension Figure 3. Power clean catch

Figure 4. Power snatch high thigh position Figure 5. Power snatch catch Figure 6. Power snatch finish position

bend a little to help you absorb the energy from Snap under the bar and catch it in an overhead to this success. Use of weightlifting movements
catching the bar. Carefully lower the bar and per- position (Figure 5). Complete the lift by extend- is an important bridge to this. By using weight-
form the lift again. Often rubber plates are used ing the hips and knees to a full standing position lifting movements such as the power clean and
so dropping the weight produces less noise and (Figure 6). power snatch, you can begin to unlock explosive
damage to the training surface. power that can help propel you to increased ath-
letic success. 

The Power Snatch The weightlifting movements are great ways to

The power snatch is essentially the same con- improve your triple extension power; however, References
cept as the power clean, but the bar is brought you do need to realize that these lifts can be 1. Hendrick A, Wada H. (2008). Weightlifting
overhead in one motion from the floor. Your grip dangerous if not executed properly and in a safe movements: do the benefits outweigh the risks?
on the bar is wider than with the power clean. environment. Someone who is skilled in teach- Strength and Conditioning. 30(2):26 – 34.
There are several ways to measure how wide this ing these lifts should help guide you in how to
grip should be. One is to measure from the tip perform them. With proper coaching, weight-
of one shoulder to the fingertips of the opposite lifting movements are no more dangerous than
hand with it held outstretched and parallel with other sporting activities (1).
the ground.

You really need to make sure to keep the bar Conclusion

close to the body. The triple extension and The ability to move powerfully and explosively
shoulder shrug are done when the bar is about is a critical aspect in developing athletic success.
level with the pubic bone of the pelvis (Figure 4). Training triple extension ability is a critical factor

nsca’s performance training journal • [Link] • volume 8 issue 1 15

training Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D
table Courtney Standish Hernandez, MS, RD, LDN

about the
AUTHOR Nutrients for the Common
Debra Wein, is a
faculty member at
the University of
Cold? Will Anything Help
Massachusetts Boston
and adjunct lecturer
at Simmons College.
Relieve Symptoms?
Debra is the President With cold season well upon us, athletes find themselves vent colds? It seems that taking vitamin C to prevent get-
and Co-founder of looking for a remedy to help battle a cold so they may ting a cold is not warranted. However, it may help lessen
Sensible Nutrition, Inc. continue training. There are plenty of cold medications the symptoms and severity of a cold. In reviewing studies
([Link]. on the pharmacy shelves, but they can leave you feeling of vitamin C and the common cold between the years of
com), a consulting groggy. What about commonly used natural therapies, 1996 and 2004, researchers could not draw any significant
firm established in like zinc, vitamin C, or Echinacea? Do these supplements conclusions that vitamin C supplements helped the nor-
1994 that provides really work? Let’s take an updated look at the scientific mal population ward off a cold, but they did find that it
nutrition services to reviews and see. could help shorted the duration and severity of a cold (1).
athletes, individuals, It seems that vitamin C does play some role in respiratory
universities, corporate defense mechanisms, so taking a supplement when you
wellness programs Echinacea first feel a cold coming on may help.
and nonprofit groups. Echinacea purpurea is one of the most popular herbal
Debra is certified supplements in both the US and Europe. Most people take Researchers did find that special populations that engage
as a Specialist in Echinacea to help recover from a cold and it seems to help. in severe physical exercise (military recruits, marathon
Sports Dietetics Double-blind, placebo-controlled studies involving more runners) might benefit from regular supplementation, as
(CSSD) through The than 1,000 people have found that various forms of Echi- several studies pointed towards a reduction of the inci-
American Dietetic nacea can reduce cold symptoms and help you get over dence of the common cold by 45 to 91 percent (3). If you
Association. Her sport a cold faster (2, 9). On average, people taking echinacea are training for an endurance event, for instance, it may be
nutrition handouts recovered from a cold 1.4 days faster than groups taking a worthwhile to take a daily vitamin C supplement. The Rec-
and free weekly email placebo and also reported less severe symptoms. ommended Dietary Allowance (RDA) for vitamin C is 90
newsletter are available mg/day for adult males and 75 mg/day for adult females
online at www. The type of Echinacea that works best is the above-ground day (10), but in the studies people were taking between 2
[Link]. portion (flowers, stems, leaves) and not the root, of the E. and 4 grams a day while they had a cold.
purpurea plant. The best time to take Echinacea is at the
first sign of getting a cold and then continue taking it for Vitamin C is safe when taken in moderate amounts, but
Courtney Standish 7 to 10 days. The typical dosage is powdered extract (usu- be aware that too much vitamin C can cause diarrhea and
Hernandez, MS, RD is ally in pill form) at 300mg, 3 times a day. While it may be other gastric disturbances. The Upper Tolerable Intake
a registered dietitian tempting to take Echinacea all winter long to help prevent Level for vitamin C in adults is 2 grams/day.
with Sensible Nutrition, getting a cold, the results from studies attempting to dis-
Inc. and has a Masters cover whether the daily use can prevent colds have not
from the Nutrition been promising (5, 6). The good news is that Echinacea Zinc
Communication does appear to be safe, with no toxic side effects noted Zinc is another popular supplement that people take dur-
program at Tufts (5, 9). ing a cold and it does seem to work. There are different
University Friedman types of zinc supplements, pills, lozenge, nasal spray, and
School of Nutrition they work differently. Chronic zinc deficiency is known to
Science and Policy. Vitamin C weaken the immune system, so taking an oral supplement
Many athletes are already taking vitamin C supplements containing 8 mg a day (the RDA) may be worthwhile if you
for their antioxidant properties, but does it also help pre- follow a diet that does not contain much dietary zinc. Oys-

nsca’s performance training journal • [Link] • volume 8 issue 1 16

 training table Nutrients for the Common Cold?

ters are an excellent source of zinc—one oyster References 8. Prasad AS, Fitzgerald JT, Bao B, Beck FW,
contains 8 – 15 mg of zinc. Other types of shell- 1. Douglas RM, Hemila H, D’Souza R, Chalker Chandrasekar PH. Duration of symptoms and
fish, along with poultry and meat are high in EB, Treacy B. Vitamin C for preventing the plasma cytokine levels in patients with the
zinc, providing 1 mg to 8 mg of zinc per serving. common cold. Cochrane Database Syst Rev. common cold treated with zinc acetate. A
Whole grains, nuts and seeds also provide small 4:CD000980, 2004. randomized, double-blind, placebo-controlled
amounts of zinc, but the zinc from them is not trial. Ann Intern Med. 133(4):245 – 52, 2000.
as readily absorbed by the body. So, a vegetar- 2. Goel V, Lovlin R, Barton R, et al. Efficacy of
ian may consider taking a zinc supplement, but a standardized Echinacea preparation for the 9. Shah, SA, Sander S, White CM, Rinaldi M,
should not exceed the upper limit of 40mg a treatment of the common cold: a randomized, Coleman CI. Evolution of Echinacea for the
day. double-blind, placebo-controlled trial. J Clin prevention and treatment of the common cold:
Pharm Ther. 29:75 – 84, 2004. a meta-analysis. Lancet Infect Dis. 7(7):473 –
Usually zinc is used in lozenges or nasal spray dur- 80, 2007.
ing a cold to help lessen the symptoms. The idea 3. Hemila H. Vitamin C supplementation and
is not to put more zinc into the body, but rather respiratory infections: a systemic review. Mil 10. United States Department of Agriculture.
to coat the nasal passage or throat with zinc, as Medicine. 169(11):920 – 5, 2004. Dietary Reference Intakes (DRIs):
it is believed to directly interfere with the virus. Recommended Intakes for Individuals, Vitamins.
Several studies have shown that zinc lozenges 4. McElroy BH, Miller SP. Effectiveness of zinc Retrieved January 28, 208 from [Link]
in the form of zinc acetate taken at the start of gluconate glycine lozenges (Cold-Eeze) against edu/[Link]/Master/21/372/[Link]
a cold were shown to reduce the duration and the common cold in school-aged subjects: a
severity of cold symptoms (4, 7, 8). However, be retrospective chart review. Am J Ther. 9(6):472
careful when choosing a zinc lozenge as certain – 5, 2002.
ingredients can interfere with the effectiveness
of zinc. Certain flavoring agents, such as citric 5. Melchart D, Walther E, Linde K, et al.
acid and tartaric acid, might prevent zinc from Echinacea root extracts for the prevention of
inhibiting viruses. Nasal gels containing zinc upper respiratory tract infections: a randomized,
can also be found, but are generally not recom- double-blind, placebo-controlled trial. Arch Fam
mended because if the gel is inhaled too deeply Med. 7:541 – 545, 1998.
severe pain may occur.
6. O’Neil J, Hughes S, Lourie A, et al. Effects of
Bottom Line: There is enough evidence support- Echinacea on the frequency of upper respiratory
ing the use of vitamin C, Echinacea, and zinc loz- tract symptoms: a randomized, double-blind,
enges to be taken at the very first sign of a cold placebo-controlled trial. Ann Allergy Asthma
and throughout the entire duration of the cold Immunol. 100:384 – 388, 2008.
to help lessen the severity of the cold. It seems
that none of them can prevent you from getting 7. Prasad AS, Beck FW, Bao B, Snell D,
a cold, but they all may play a role in reducing Fitzgerald JT. Duration and severity of
the duration of the cold. You choose whether symptoms and levels of plasma interleukin-1
you prefer to part with your cold a day or two receptor antagonist, soluble tumor necrosis
sooner to return to training or competition. The factor, and adhesion molecules in patients with
best way to ward off colds is to take in adequate common cold treated with zinc acetate. J Infect
nutrients through a healthy diet, get enough Dis. 197(6):795 – 802, 2008.
sleep, and wash your hands often. 

nsca’s performance training journal • [Link] • volume 8 issue 1 17

mind
games Suzie Tuffey Riewald, PhD, NSCA-CPT,*D

about the
AUTHOR Mental Training
Suzie Tuffey Riewald
received her degrees
in Sport Psychology/
Fundamentals
Exercise Science from The theme of this issue of the NSCA’s Performance Training some athletes never develop that ability fully. Effective
the University of North Journal is conditioning fundamentals. These fundamen- mental training takes time, effort, persistence, consisten-
Carolina —Greensboro. tals relate to the basic or essential elements of physical cy, etc. All too often, an athlete will throw in the towel
She has worked for conditioning; they are important to grasp as they serve on trying to manage negative self-talk when after one
USA Swimming as the as a foundation for a sound conditioning program. In this practice session “it just didn’t work, I still had doubts”. De-
Sport Psychology and Mind Games column, as you know, the focus is on the men- veloping physical and technical skills takes hours, days,
Sport Science Director, tal aspect of training and competition. In sticking with the weeks, months, even years of work. A lot of time, effort,
and most recently theme of this issue, let’s “twist” things a bit by applying and persistence go into developing these skills; the same
as the Associate this notion of fundamentals to mental conditioning. That applies to mental skills. Be realistic by acknowledging that
Director of Coaching is, we’ll take a look at some basics of mental conditioning whether you are trying to build confidence, maintain daily
with the USOC where (training) that are important to grasp if one is to launch or motivation, enhance concentration, or manage internal
she worked with maintain a mental training program. dialogue, it is going to take work.
various sport national
governing bodies Mental Skills are valuable,
(NGBs) to develop Mental skills can be (and need period.
and enhance coaching to be) learned and developed. Felix, a master’s level triathlete, had a training partner who
education and training. Having not played any basketball, would you expect suggested he pick up a book on sport psychology as he
Suzie currently works to pick up a ball and sink three pointers? Do you think was really struggling with his confidence. “No, that won’t
as a sport psychology a hurdler could learn and execute correct hurdling tech- help me—I’m just a recreational athlete” was his response.
consultant to several nique after a few pointers from a coach? Could you run Some athletes, like Felix, hold an assumption that mental
NGBs. a fast 10k after just a solid week of training? No, no, and skills are important only for the elite level or highly com-
no. They seem like insane questions, right? We all know petitive athlete. Unfortunately, holding such an assump-
that learning and developing physical and technical skills tion precludes one from even attempting to address the
takes practice, practice and more practice. Why then do mental aspect of practice and performance. There are no
we think differently when it comes to mental skills? qualifiers; mental training can be valuable, period. Mental
training can benefit the younger athlete who needs to fo-
Remember, mental skills are just that, skills. Just like cus better in practice, the older athlete working to bring
physical and technical skills, they need to be learned and more quality to limited training time, the recreational
developed if one is to become proficient in their use. Of- athlete like Felix who lacks confidence, the professional
tentimes, coaches and athletes approach mental skills as athlete trying to optimize performance, and the exercise
something an athlete either has or does not have (i.e., she participant who wants to enhance enjoyment. Mental
is confident or she is not confident) or as something one training can be of value to all athletes, irrespective of age,
can “pick up” and be proficient at in matter of hours or experience, ability, and goals.
days. Mental skills are skills that can be and need to be
learned and developed. Recognizing that mental skills are skills that can be learned
and developed, that mental skills training takes work, and
that mental skills are valuable to performance can set the
Mental training is work. stage for your mental training success. 
Athletes can learn skills and strategies to help them man-
age what goes on internally and to manage the external
environment. However it is not easy, and because of this

nsca’s performance training journal • [Link] • volume 8 issue 1 18