David Henry

[Altamir]

This is part of the Secret sauce, yes.

An it is brutal, for sure.

I basically have folk do three whole body work-out in a row with now carbs during the period. The workouts are FT-based and not high volume per se, but the total volume (without carbs), in an already somewhat depleted state (d/t the dieting process - this will vary depending on a persons diet as the go into the show), works really well to create a super compensatory effect.

I trialled this years ago myself when using FT to diet down. I have done literally hundreds of peak week mock / practice and actual runs before shows over the years to fine tune my system (not to mention those with clients). This was a way to "dance with the one who brung ya" in terms of training and also create a reasonable depletion / super compensatory effect.

I found that I had to increase my carbs when loading by > 500g compare to my DC training days, in part b/c of the nature of the FT training I think (impact upon glycogen levels and glycogen storage capability) and the depletion protocol itself, too. All in all, it works pretty well.

-S

Sounds horrible effective. 3 full body days in a row? Do you get a T-shirt afterwards saying you survived it? and I have zero doubt about the drastic increase in carbs. Just doing FT by itself has allowed me to really push carbs up incredibly high.

Really appreciate this little glimpse into the trenches and best of luck to Dave and you at the O!