Since innovative trainer, Nick Nilsson, told me about his Time/Volume training for Mass protocol, I thought I’d give it a go.
But rather than just using bodyweight as he describes in the article (http://www.wg-fit.com/Articles/timevolumetrainingformass.htm), I did a full body workout combining sandbag and bodyweight.
It looked like this:
Sandbag Clean & Press, 10 minutes. 3 reps with 10 second rests. Sandbag Zercher Squats, 10 minutes, 3 reps with 10 second rests. Hindu Pushups, 10 minutes, 3 reps with 10 second rests. As the clock counts down, the rests get a little longer.
I have to say, it was a good workout. By keeping the reps to 3 it stays a power/strength focused workout meaning even with bodyweight and sub maximal weights the type 2 fibers are targeted. And as we know,
these are the power fibers.
I intend to road test this protocol over the next few weeks but with a view to improving my kettlebell sports lifts. The listed workout was an impromptu backyard session, but when I’m back in the gym I’ll be using the Kettlbells.
I told Nick this and he’s very interested in how it works as he wrote it as a mass building protocol. Expect an article in around 6 weeks explaining how it works.