I never share an idea before I have first proven to myself ON myself that it works. I did it and the results still leave me shaking my head at the "What the Hell?" strength and size gain side-effects.
I'm kicking off some river kayaking this coming fall, and during my summer ocean kayak adventure I noticed a local muscular endurance deficiency which hampered stroke stamina. I assessed that I needed more stroke power to truly anchor and dig the paddle when situation required it. River kayaking demands more of this than ocean kayaking, so I devised a new protocol which will accelerate my development of upper bodily stamina and develop a sound GPP platform (discussed in my article Three Dimensional Performance.)
The DOUBLE-D cycle had no termination date, since it was based upon achieving two 100-rep sets in one day through a density training protocol inspired by Ethan Reeve (Head S&C Coach, Wake Forest University). Density Training basically means that as you increase the volume slowly while compressing the rest periods, you trick your nervous system into mega-high volume, resulting in tremendous gains in strength-endurance. In my initial DOUBLE-D cycle, I used two 20-pound ClubbellsTM and one 24kg (53lbs) kettlebell.
The Resistance Exercise Selection:
1st (Morning) Session: (20 minutes)
One 53lbs kettlebell
Beginners use a "long-cycle" Clean and Jerk from dead-hang
(continuous: without parking in between reps)
3rd (Evening) Session: (20 minutes)
Two 20lbs clubbells
Swipe: Clean to Armpit cast to Basic Arm Swing
(continuous without parking in between reps)
Shoulder Circles and Infinities
DOUBLE-D uses a method of recovered but not reset training frequency originally inspired by one of my training courses in Russia with a S&C coach who took us through training once every 6 hours round the clock for 5-day blocks (we learned to sleep almost on demand).
DOUBLE-D involves two short-duration work sessions in one work day separated by approximately 12 hours, with one full day of rest in between each work day. This method strikes a balance between neuro-muscular rest and neurological recovery; which basically means that if you go over approximately 24 hours you're fully rested. However, at around 12 hours, you can be actively recovered though not fully rested.
When recovered but not reset, your central nervous system still hums with excitement, but you have recovered sufficiently from the prior session to work again. This allows you to supercharge a download into your muscle software. It's like temporarily having extra RAM to operate your computer. Basically, the sum total training effect (neurological stimulation) peaks between 8-12 hours decreasing to reset at 20-24. But if you're under approximately a half day when you train again, you impinge upon recovery. This time corridor may vary based upon the individual: some people recover faster, others slower; some reset more easily, some less easily.
You can't push this in my experience more than two sessions sequentially without facing fatigue and muscle ache and exhaustion. But you may pull it off for a 4-6 week cycle alternating work days with rest days, like I did. And you should take a full week off after the cycle to reset your nervous system totally, or you'll hit a massive fatigue wall. As a result, I don't suggest this to anyone doing any other type of strength and conditioning, nor to people with highly physical jobs. My experience in Russia involved us using this method approximately every 6 hours, but we were professional athletes heavily supervised and monitored, and the course duration was 5 days. We had a 2 1/2 day break, and then we did the course again (with a different exercise selection.)
Since my cycle was 4 weeks long, I took proactive measures to release stored tension to ensure that micro-trauma would not accumulate and result with injury. This is why I added in an active recovery session sandwiching the two work sessions - Zdorovye's Dynamic Mobility course called Warrior Wellness: 6 Degrees of Freedom. Here was my sandwich session:
My Sandwich Session:
2nd (Afternoon) Session: (45 minutes)
Cervical ROM, Infinities, Diagonals, Clover Leaves, Circles
Shoulder Rolls, Screw, Diagonals, Waves, Infinities, Clover Leaves
Elbow Circles, Infinities, Clover Leaves
Wrist Circles, Infinities, Clover Leaves
Finger Waves, Circles, Chasing Circles, Infinities
Thoracic ROM, Infinities, Diagonals, Clover Leaves, Circles
Pelvic ROM, Infinities, Diagonals, Clover Leaves, Circles
Lumbar Infinities, Diagonals, Clover Leaves, Circles
Leg Infinity Diagonals
Four Corner Balance Drill arm stretch 60 sec/position
Vibration Drills: squats, strikes, sweeps, projections
The INTENDED steps I took in my progression marked with the dates of completion:
20 sets of 5 in 20 minutes
18 sets of 6 in 18 minutes
16 sets of 7 in 16 minutes
15 sets of 8 in 15 minutes
12 sets of 9 in 12 minutes
10 sets of 10 in 10 minutes
8 sets of 12 reps in 8 minutes
7 sets of 14 reps in 7 minutes *
1 set of 100
* (due to reps/minute this step should nearly be one full minute)
Below are the ACTUAL steps I took in my progression marked with the dates of completion:
20 sets of 5 in 20 minutes - 8/12/03
18 sets of 6 in 18 minutes - 8/14/03
16 sets of 7 in 16 - 8/16/03
20 sets of 8 in 20 minutes - 8/18/03
12 sets of 9 in 12 minutes - 8/20/03 (+ 5/5)
10 sets of 10 in 10 minutes - 8/22/03
10 sets of 11 reps in 10 minutes - 8/25/03
8 sets of 12 reps in 8 minutes - 8/27/03
8 sets of 13 reps in 8 minutes - 8/29/03
8 sets of 14 reps in 8 minutes - 9/02/03
1 set of 100 - 9/4/03 (completed in 8 minutes)
I was so happy with the results above and beyond what I hoped to gain that I'm now working on a DOUBLE-D Lower Body Hell cycle which I may share with you next month. Come by the forum to follow my daily entries into my training log, or to ask any questions regarding implementing DOUBLE-D into your training.
Train smart and have fun with the inhuman strength gains which may come as a result.
Yours in strength,
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