It’s been a week since the Government mandates forced us to close our doors AND to become creative and innovative, all at the same time. Since that day less than 2 weeks ago we have completely transitioned our entire membership base over to Online Training.
Noooo, we’re not talking virtual classes (although we do a few here and there). We’re talking about providing the same (arguably better) personalized attention, coaching, and high-level experience that our people have to expect. To pull this off took a relentless team, long days, and lots of grace….but I am happy to report that we’ve successfully accomplished this feat and we are having a blast with one another over the web.
We’ll save those details for another email. For now, that’s talk about the training focus for the next two weeks. We’ll be tapping into a well-kept industry secret and harnessing the unique power of German Body Composition.
WHAT IS IT?
German Body Composition Training (GBC) is a unique training protocol that both challenges the mind and muscle! GBC builds strength and muscle endurance while also having an incredible effect on body composition. This happens by allowing you to push through the ‘pump’ due to changing the movements and reps throughout the set. Each set is done by starting with heavier and more complex movement for lower reps, then with minimal to no rest, transitioning down in weight and complexity while increasing the total reps.
Let’s look at an example of a set (I’ve included a version you can do at home with minimal equipment):
6 DBL DB Squats (or hold a single DB/KB at your chest in the goblet position)
12 DBL DB Reverse Lunges (same as ^)
20 Air Squats (unbroken)
As you work through this set, the last few reps of each movement will be pretty challenging and the very last reps of the whole set might feel almost impossible. Getting the last few Air Squats unbroken is where the burn starts to really kick in and your mental strength starts to get challenged.
You’d want to complete 2-4 Sets of this every 4-minutes.
This challenge happens because you are close to your threshold at each movement then switching to a different/easier one allowing you to keep moving instead of hitting failure. Because your muscles are already pre-fatigued quite a bit you will have to really dig deep and fight the pump to finish those last reps.
THE BENEFITS OF GBC TRAINING (especially while you’re at home):
Because of all the reps and the total time under tension for each set, it allows for a boost to your strength and muscle endurance at the same time. This also allows you to increase your ability to recover from pushing your muscles to threshold, either in training like this or in difficult WODs.
GBC has a huge positive body composition effect. Due to the lactate produced, there will be an increase in growth hormone, which causes increased lean muscle mass production and decreased body fat.
Because of the many ways this can be done and the simplicity of the movements that can be put into each set, this can be great training for all levels. GBC builds not only better body composition and strength, but also the muscular endurance to keep pushing through the wall and the mental fortitude to keep working when things get tough!
We’re pumped (punny) to get after it with some GBC manana! If you have any questions about GBC or how we might be able to help you better reach your goals please reach out….here to serve!
In Fitness and Gratitude,
Dan and the Perpetual Fitness Team
Virtual Seminar on Tuesday (3/31/20) @ 6:30PM – Nutrition 101 “Back to Basics”. Free to Active Members. 15 Spots available for non-members/family/friends. Click here to reserve a spot!
Our Online Coaching is perfect for not only our current situation, but also for hectic work/travel schedules and for those of you with specific goals that need some extra accountability and customized programming. If this is you, we have an awesome Intro package to get you started. Book a No Sweat Intro with me and we can chat more about what you need!