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Volume Day – My 1000 Reps Protocol

1000 Reps

My 1000 reps protocol

This months training article, I’m sharing about my very own training program. My training protocol -My 1000 Reps Protocol. This is a mix and match of what works for me. I’m a huge fan of the conjugated Westside Barbell programming, the Cube Method for Strongman and Wenning Strength.

Once again there is no one program that is the best. But what works best for you. My base structure and backbone of my programming and training evolves around the Cube Method by WSM competitor Josh Tighpen. Which features technique, max effort, speed work and volume. Along the years I’ve also picked up Matt Wenning’s methods of programming by including the Wenning Warm Ups and his training philosophy into my program.

You have to read both Josh’s and Matt’s books at least twice to understand and appreciate what proper training protocols looks like.

1000 Rep Protocol

First you must understand that it doesn’t mean 1000 reps per set. 1000 reps protocol means the cumulative sum of all the reps on training day. I prefer to do this training my upper back and on legs day. But before we even start we need to warm up. Because my triceps are one of my weakest links. I will always start with warming my my triceps, upper back/hamstrings and abs.

People do forget that abs are not just to look good they are just as important for bracing and stability. This is how my warm up looks like… I love the Wenning Warm up for legs but I increased the volume slightly because I hate myself (Just Kidding).

Triceps
Light x 50 reps x 4 sets

Hamstrings Curls
Light to Moderate x 25 reps x 4 sets

Abs
Heavy to Moderate x 25 reps x 4 sets

Total reps for Warm Up = 400 reps in under 15 minutes no rest in between exercises.

I start with my triceps because they are probably my weakest and I suffer bad tendinitis. But once I get blood flowing through my triceps and elbows, the pain goes away. So the madness begins…


Sunday – Leg Volume


V-Squats
2 plates – 20 reps
3 plates – 15 reps
4 plates – 12 reps
5 plates – 10 reps x 3 sets (Work sets)
No of Reps = 77 reps

Leg Presses
5 plates – 20 reps
6 plates – 20 reps x 5 sets (Work sets)
3 plates – 50 reps (Because suck it up, that’s why)
No of Reps = 170 reps

When I state 3 or 5 plates, it’s the number of plates on each side.

Hamstring curls
Heavy – 12 to 15 reps x 4 sets
No of Reps = 60 reps

Leg extensions
Light to Moderate – 25 reps x 4 sets
No of Reps = 100 reps

Seated Calves Raises Pyramid x 2 sets (below rep range is 1 set)
5kg x 10 reps
10kg x 10 reps
15kg x 10 reps
20kg x 10 reps
25kg x 10 reps
20kg x 10 reps
15kg x 10 reps
10kg x 10 reps
5kg x 10 reps
Empty x 10
Number of Reps = 200 reps

Total Reps = 1027 Reps.

Would I encourage you to do this? Definitely if you would like a new challenge or really hate yourself. How long will this training session take you? It takes me less than 2 hours to complete this. Also take note that this is done with a steady flow of carbs in my intra-training drink (see below for my preferred supplement of choice).

Some variables that you need to take care of before attempting this volume day.

1. You need to have a restful night sleep of at least 8 hours. If you working night shift, don’t bother you will feel broken for many days after.

2. I train in the morning and breakfast needs to be on point with carbs, protein and good fat. You can’t do this fasted. If you are on a keto diet, don’t try this either. You really need fuel to even attempt this session.

3. Don’t take a pre-workout, but instead keep your energy levels constant with a intra-training BCAA supplement (My personal favourite is Blue Star AminoFast) with carbs (ANS Performance Carb HP). I would sometimes also munch on apples between sets.

Give this a go and let me know how you feel. In the meantime stay injury free and train hard. You can get the above supplements from the amazing guys from Couz-Nutri.com

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