eBook & Videos - Training Weekend (German)

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Training programs and systems based on high volume and high frequency, such as the Strength and Mass Holiday, the Arm Holiday, and the Squat Holiday, have become very popular lately. The reason for this is simple. They enable a lot of progress and success in a short time. More hypertrophy. More power. Less body fat. In just a few days. With real success. Not just promises.

Success and progress is what everyone wants. In particular, quick and direct success is more in demand than ever before. Why train four times a week for four to six weeks when I can make the same progress in five to six days?

Carpe diem - seize the day.

The biggest hurdle with these programs, however, is finding the time to take five to six days off completely and dedicate it to training. That puts most people off.

One solution to this is a training weekend that I developed specifically for this scenario. A training weekend consists of two days with a high training frequency. A total of eight training sessions in two days. Eight training sessions with eating, resting and sleeping in between.

Having two days - a weekend - off is much easier to organize than a whole week as part of a "holiday".

Each of the three variants of the training weekend consists of two training blocks, which are influenced by the training structure of the Bulgarian training system in weightlifting. The Bulgarians were the biggest competitors of the Russians in the 70s and 80s. And have often even surpassed them in the medal table at World Championships and Olympic Games. Although there were only about 5,000 competition-level weightlifters in Bulgaria during this period, compared to about 300,000 competition-level weightlifters in Russia.

One system the Bulgarians have used is to split their training sessions - up to 12 a day - into two blocks. Several training sessions were packed into one block. Two training blocks per day were then carried out with a longer break in between.

A training weekend uses this approach in an adapted form reduced to two days with the aim of enabling maximum training efficiency as well as progress and success.

Table of contents

Chapter 1 - Introduction

Chapter 2 - The warm up

Chapter 3 - The Tempo

Chapter 4 - The Spread

Chapter 5 - The Microperiodization

Chapter 6 - The schedule of a training weekend

Chapter 7 - The Arm Weekend

Chapter 8 - The Upper Body Weekend

Chapter 9 - The Squat Weekend

Chapter 10 - Peri-Workout Nutrition

Chapter 11 - Nutrition & Macros

Chapter 12 - Sample Meal Plans

Chapter 13 - A short supplements guide for the training weekend

Chapter 14 - Nutrition & training after the training weekend

Chapter 15 - Frequently Asked Questions (FAQ)

This ebook consists of 15 chapters and three training weekends with eight training sessions per weekend. All training programs are supplemented with photos and videos of the individual exercises.

The aim of this book -> An excellent weekend of training to get the most out of the training. And having a good time. While making good progress.

Including photos and video clips of the execution of all exercises of the 12 programs of the three "training weekends"

For the answers to "Frequently Asked Questions (FAQ) about the training weekend click here