The Werner Gnthr Program

As told to Dave Caster by Cor Booysen Special thanks to Dr. Carel le Roux who gave this program to Cor, after various visits and training sessions with Werner Gnthr and his coach, Jean-Pierre Egger

Overview:
This 16 week program is divided up into five phases: one extensive loading phase of 4 weeks, two intensive phases of 3 weeks each, and two explosive phases of 3 weeks each. The program is designed so that the athlete should peak two weeks after the completion of the last phase. Special attention should be given to the organization of exercises, organization of phases, organization of training loads, and the exercise means used to develop the targeted abilities. As in the program of any elite athlete, the volumes are particular to the elite athlete in question. This training program makes more sense if it is analyzed alongside the Werner Gnthr Training Video. The jumping protocols are hard to understand without visual analysis.

The Program:
Phase I: Extensive
Phase Duration: 4 Weeks -Increase Load Every Week Monday: Bodybuilding: 3x10 reps on all exercises chosen 2 types of abdominal exercises 1 type of back exercise +/- 300 reps in low-impact jumps Technique Coordination: Glide drills with a bar and/or dumbbell on a gymnastic beam Sprints & Medicine Balls; Power cleans and snatches of low intensity Throws: 60 glides with 6.8kg shot; Massage Same as Monday, plus some cardiovascular training Technique Coordination (see Tuesday)

Tuesday: Wednesday: Thursday: Friday: Saturday:

Phase II: Intensive I

Phase Duration: 3 Weeks -High intensity week 1 -Medium intensity week 2 -Active rest week 3 Monday: Bench and Squat Series: 1.) Do 2 exercises for back and one for abs to warm up 2.) Do the following series for bench, then squat. Repeat the series twice, resting 5 minutes between each type of strength application: 1.) Eccentric Lowering and Weight Release Raise: 6 lowering reps @ 90%-raise up with 50-60% very explosively after the weight releases disengage from the bar and the load is lightened at bar path reversal. -Lower both the bench and squat SLOWLY -Lower the squat to a 120 deg. knee bend 2.) Static/Dynamic Repetitions: 6 reps @ 60%, going from static to dynamic movement -Lower bar to the chest in bench, pause 1-2 seconds, press out. -Squat parallel, raise up to 120 deg, pause 1-2 seconds, jump up. 3.) Isometric Holds: 2 holds @ 70%-Lower squat to 120 deg kneebend, hold for 30 sec. -Lower bench to 6 off chest and hold for 30 sec. 4.) Concentric Repetitions: 6 reps @ 50%, done very explosively after quick drop. Power: Do 5 x 5 in the push press, and/or 5 x 5 in the power clean (post series). Tuesday: Wednesday: Throws: 40-50 glides with the 6.3kg, 7.26kg , 8.0kg shot Jumps of high intensity plus the following throws: 5 sets of 6 reps, standing throws with strong non-reverse block (7.26kg shot); 5 sets of 6 reps, overhead shot throws (7.26kg shot) Same as Monday Technique Coordination work with bar in ring plus sprints & gymnastics

Thursday: Friday:

Saturday:

Same as Tuesday

Phase III: Intensive II

Phase Duration: 3 Weeks -High intensity week 1 -Medium intensity week 2 -Active rest week 3 Monday: Bench: 6-8 sets x 5 reps, 80-85% Squat: 6-8 sets x 5 reps, 80-85% Add 2 ab exercises and one back exercise as well Sprints: 5 x 40m, standing start Throws: 20 glides, no reverse, 8kg; 20 glides, no reverse, 6.8kg. Supersets: 3 groups of 2 exercises, done for two supersets each: -Powercleans (5 x 80%) supersetted w/ standing puts (3x 7.26kg); -Powercleans (5 x 80%) supersetted w/ overheads (3x7.26kg); -Clean & Press (5 x 75%) supersetted w/ medball throws (3x5kg). Same as Tuesday Same as Monday, plus do the following supersets after each set: -Bench: after each bench set, do push & catch w/ pendulum shot; -Squat: after each squat set, jump over a series of high hurdles with feet together, and jump up a set of large stairs with feet together. Technique Coordination work

Tuesday: Wednesday:

Thursday: Friday:

Saturday:

Phase IV: Explosive I

Phase Duration: 3 Weeks -High intensity week 1 -Medium intensity week 2 -Active rest week 3 Monday: Bench: 1x5 (1 set of 5 reps) x 80%; 1x4 x 85%; 1x3 x 90% Squat: 1x5 (1 set of 5 reps) x 80%; 1x4 x 85%; 1x3 x 90% Add 2 ab exercises and one back exercise as well Sprints: 6 x 30m, out of starting blocks Gymnastics Throws: 10 glides, 6.8kg shot, with reverse 10 glides, 7.26kg shot, with reverse 10 glides, 8.0kg shot, no reverse

Tuesday:

Wednesday:

Clean & Continuous Press: Overhead Shot Throws: Standing Puts: Jumps:

6 sets of 3 reps, 80-90% 7 x 6.8kg shot; 7 x 7.26kg shot 7 x 6.8kg shot; 7 x 7.26kg shot 5-10 sets

Thursday:

Technique Drills: (3 Bar drill reps plus 3 x 8.0kg puts) x 5 sets (3 Bar drill reps plus 3 x 6.8kg puts) x 5 sets Same as Monday Rest

Friday: Saturday:

Phase V: Explosive II
Phase Duration: 3 Weeks -High intensity week 1 -Medium intensity week 2 -Active rest week 3 Monday: Bench: 5 sets x 3 reps x 90% supersetted w/ medball throws Squat: 5 sets x 3 reps x 90% supersetted w/ medball throws Supersets to be done within 10 sec for ATP purposes Sprints: 6 x 30m, out of starting blocks Gymnastics, Knee Jumps Throws: 10-12 glides, 6.8kg shot, with reverse . . .quality throws! 10-12 glides, 7.26kg shot, with reverse . . . quality throws! Clean & Continuous Press: 6 sets of 3 reps, 80-90% supersetted with medball throws; Jumps: 5-10 sets Throws: same as Tuesday, maximal quality. Same as Monday Rest/Competition

Tuesday: Wednesday: Thursday: Friday: Saturday:

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