I have previously written about the original German Body Composition (GBC) programme, detailing the history and origins behind the principles of the programme.
Like any programme the benefits and results you achieve from GBC will diminish over time as your body adapts. This is also true in relation to training age, or the number of years you have been training for. Typically, as training age increasing there is a need for more frequent changes, and a higher intensity of load lifted in programming as your body is more efficient and adapts quicker to stimulus.
The same is true for the athletic population, typically an athlete needs to reduce body fat whilst gaining lean muscle tissue, but not to the extent where their sporting performance is impacted.
If you are an athlete or you have a high training age the original GBC programme will not be as effective, hence why Charles adapted the programme for the athletic population and more advanced trainee.
The optimal time to utilise this protocol, if you are an athlete is as soon as the competitive season has finished so your body can get accustomed to the change in body composition.
The programme was designed with throwers and rugby players in the first stage of the off-season or by fighters, specifically grapplers who want to build their lactate capacity.
The Protocol
Monday
A1 Snatch pulls on podium 5 x 6, X-0-X-0 tempo, 45 sec rest
A2 Walking lunges 5 x 6 steps per leg, X-0-X-0 tempo, 45 sec rest, back to A1
Rest three minutes after completing all sets of A1/A2 series
B1 “Cyclists” back squats 4 x 6-8, 3-0-X-0 tempo, 45 sec rest
B2 Close, parallel-grip chin-ups 4 x 6-8, 3-0-X-0 tempo, 45 sec rest, back to B1
Rest three minutes after completing all set of B1/B2 series
C1 Lying leg curls (feet plantar flexed) 4 x 6-8, 3-0-X-0 tempo, 45 sec rest
C2 Incline dumbbell presses (semi-supinated grip) 4 x 6-8, 3-0-X-0 tempo, 45 sec rest, back to C1
Rest three minutes after completing all sets C1/C2 series
Tuesday
A1 Clean deadlifts on podium 5 x 6, 4-0-X-0 tempo, rest 45 sec rest
A2 Sternum chin-ups 5 x 6, 2-0-X-0 tempo, 45 sec rest, back to A1
Rest three minutes after completing all sets of A1/A2 series
B1 Russian step ups 4 x 8-10, X-0-X-0 tempo, 45 sec rest
B2 V-bar dips 4 x 8, 3-0-X-0 tempo, 45 sec rest, back to B1
Rest three minutes after completing all sets of B1/B2 series
C1 Lying leg curls (feet plantar flexed and turned outward) 3 x 6-8, 3-0-X-0 tempo, 45 sec rest
C2 Seated dumbbell presses (semi-supinated grip) 3 x 6-8, 3-0-X-0 tempo, 45 sec rest,
C3 Seated dumbbell external rotations (elbow on knee) 3 x 6-8, 3-0-X-0 tempo, 45 sec rest, back to C1
Rest 3 minutes after completing all sets of C1/C2 series
Thursday
A1 Power cleans on podium 5 x 6, X-0-X-0 tempo, 45 sec rest
A2 Lumberjacks 5 x 6, X-0-X-0 tempo, 45 sec rest, back to A1
Rest three minutes after completing all sets of A1/A2 series
B1 Front squats (narrow stance with heels elevated) 4 x 4-6, 3-2-X-0 tempo, 45 sec rest
B2 Incline thick-bar presses 4 x 6-8, 3-0-X-0 tempo, 45 sec rest
B3 Lean-away pullups 4 x 6-8, 3-0-X-0 tempo, 45 sec rest, back to B1
Rest three minutes after completing all sets of B1/B2 series
C1 Lying leg curls (feet plantar flexed and turned inward) 3 x 6-8, 3-0-X-0 tempo, 45 sec rest
C2 One-arm bent-over shrugs 3 x 8-10, 2-0-1-2 tempo, 45 sec rest
C3 Low-pulley external rotations 3 x 10-12, 3-0-X-0 tempo, 45 sec rest, back to C1
Rest 3 minutes after completing all sets of C1/C2 series
Friday
A Snatch deadlifts, 10 x 6, descending-sets style, resting only 45 seconds; decrease the weight on every set so you can maintain six reps
Rest five minutes after competing all sets of A series
B1 Thick-bar curls, 8 x 8, descending-sets style, resting only 45 seconds; decrease the weight on every set so you can maintain the eight reps
B2 Decline EZ-curl-bar triceps extensions, 8 x 8, descending-sets style, resting only 45 seconds; decrease the weight on every set so you can maintain the eight rep
If you're an athlete coming into the off-season, or after a more intense GBC workout give this a try for four weeks, and see your body fat melt away.