Hi,
Can you do GVT year round (with deload weeks obviously)?
Or is it better to cycle it with higher intensity/lower sets training? If this approach what’s a good way to cycle it: winter GVT then spring high intensity?
Look forward to your thoughts.
The issue isn’t whether you can do GVT for a year straight–you can. Rather, the issue is, would you want to; ie, could you do GVT enthusiastically month after month after month. I suspect most people would burn out on it long before the 1-yr mark.
But assuming you’re not required to sign some sort of workout contract wherein you commit to doing GVT for a solid year, why not simply start doing it and stop when it feels stale, whether that moment comes in a month or 6 or 12?
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Good point
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I am looking for a recommendation regarding deadlift weekly volume for GVT. After some searches, the 10x10 volume seems to be not recommended.
I found a Poliquins article in which he recommends a reduction from the usual 10 x 10 sets x reps to a 10 sets of six reps.
A BBB 5/3/1 recommends a 5 sets of 10 reps (after the 5/3/1 series).
Can you give me some advice for an appropriate DL volume? BBB? Poliquin? Other?
If you are willing to use completely different training programs ala 5/3/1, try Jon Andersen’s Deep Water method approach.
Which is 10x10.
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I did one of Poliquin’s versions of GVT, where its week 1 10 x 5, week 2 10 x 4 and week 3 10 x 3, each week gets heavier, then week 4 you go back to 10 x 5 with a weight lighter than your last workout, but heavier than the first 10 x 5. Worked very, very well for me.
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How long did you follow that routine for?
Depends lel. There’s quite a few factors that go into it but it’s pretty much individual to you as to how much deadlift volume you can recover from.
I’d recommend starting on the lower end volume wise and assessing how you do. It’s better to train a bit less and recover well then to rack up a recovery debt. If you do well, making good gains, then you may consider upping the volume next cycle but be on the look out for signs that you are training beyond your recovery means.
My interest in deadlift is based on looking for simplicity.
On deadlift days, My intention is to begin light, as you suggested, specifically with snatch pulls (3 x 3 perhaps). After this, some clean pulls (also, another 3x3), and, finnaly some five to six sets of six repetitions on deadlift itself.
At the end of such trainning session, I would also complete my snatch/clean & jerk strenght routine (the other exercises on olympic movements are scheduled for other days).
I need to practice my deadlift because there is a considerable ‘distance’ between my DL’1RM (200 kg) and the oly’s1RM (70/91 kg). So, mantaining deadlift practices I can mantain a good explosion on 1st and 2dn pulls of oly movements.
Thank all of you guys.
What’s your front squat and overhead squat? I always thought the two squats were the most important factors for your Olympic lifts.
I know the height of the pull can be crucial but regardless of where the bar moves every lifter I’ve watched ultimately drops into an A2G front squat/overheard squat on the catch.
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163 kg for squat and 85% of this for front squat.
Yes, I think you are absolutely right regarding these two squats are the main gears for the two olympic lifts.
My nightmare is my lack of mobility.
Oly shoes + stretching, mobility, prays, … I allways do them, but the advances are very slow. But, in a time perspective, I can state that “I am better than the year before, and the year before was better than …”…
Right now I need to combine these efforts with a diet. Reducing my waist will help me a lot, I think.
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I would suggest using the snatch balance vs the OHS. The OHS doesn’t get you ready to drop under and ride the weight down. The snatch balance will build the proper upper body strength to snatch big weights. The OHS only works well if you are just a beginner or if you are squat jerking for the C&J.
But big FS = big potential for Oly lifts.
Just a side note, but from what I’ve seen (I use to workout at a gym with a lot of strong Oly lifters and have personal PR of a 100kg snatch), GVT and oly lifting doesn’t seem to go that well. You need to REALLY know what you are doing to do this correctly. If you do GVT I think you are doing only maintenance (bare minimum) for the oly lifts.
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Good advice! Coincidently this is what I recently incorporated in my training sessions.
I included snatch balances recently and I got a good improvement.
Next challenge are the d-r-o-p snatches (I only can do drops up to 50%, but this has to be raised. I have to improve mobility in ankles, hips and shoulders…).
And you are the i-th person who is advicing abou WL + GVT… I am almost giving up. So many people recommending not to do is a signal.
Yeah man GVT and oly lifts are on 2 sides of the spectrum. You can do GVT, but I would limit my Oly lifts to just doing the full lifts 2x a week just to maintain. Lets say you do snatches for 6 sets of 2 @ 100kg, I would do them for 6 sets of 2 @ 80kg until you are done with your GVT run.
Remember GVT is A LOT of volume and you have to consider the impact the snatches and c&j make to your shoulders, back, core, legs, etc as well.
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