A simple adaptation on the 1 & Quarter Movement by adding an another quarter every rep. Which should look something like this:
6 Repetition Example
A great way of overloading the weak part of the lift for you. If you are weak out of the hole in a squat, perform them in the disadvantageous position. If you are weak at the top of the squat, perform them in the advantageous position.
Be sure to set up safety’s in case of failure and apply total reps & time under tension based on the goal as it can be used for different strength qualities.
The Premise is simple: One whole day of lifting to shock the body into producing a huge super-compensation
I first heard about the One Day Cure from Charles Poliquin and he designed several aimed at Body Composition changes. I love the idea of utilising a technique that takes a lot of hard work but also produces results. The first one I ran at my Gym in Southampton (Winning Health Solutions) was way back in 2009.
Wolfgang Unsold then adapted the concept to achieving greater Strength gains. It’s like a mixture of Charles’ One Day Cure with Bulgarian Olympic Weightlifting Methodology.
I’ve seen some crazy good results with utilising this method. From huge arm growth, to appreciable increases in Strength & Muscle Mass. Some would rather just canter along at a slow & steady pace, and that’s ok. I prefer to push the boundaries of what’s possible whilst bounding forward. If anything, it’ll tell me what kind of testicular fortitude a new client has…
Here are both of their concepts along with my own and other key tips for enhancing your results.
Body Composition Day Cure’s
Program A: 2 x 5-8 reps, 5010 tempo, 90-120s rest
Program B: 2 x 5-8 reps, 5010 tempo, 90-120s rest
Program C: 2 x 8-12 reps, 3020 tempo, 75-90s rest
Program D: 2 x 8-12 reps, 3020 tempo, 75-90s rest
Program E: 2 x 12-20 reps, 2010 tempo, 60-75s rest
Program F: 2 x 12-20 reps, 2010 tempo, 60-75s rest
Giant Set: 2 x 12-20 reps, 2010 tempo, No rest
Options with Recommended Exercises
Exercise selection can indeed vary. You’ll notice the use of antagonistic pairs and you should be able to put together your own options. At my facility we even have Advanced Options for those that have completed multiple Day Cures!
15 x workouts in one day, with each set being taken to failure…enjoy & be sure to feed up after!
Strength Day Cure’s
10 x workouts with 5 sets to perform in each mini workout. You only ramp up to one all out set each workout though. Where it says Main Compound lift this is where you’ll place the lift you want to improve (Back Squat, Front Squat, Bench Press, Log Press, etc). The other workouts you can place in lifts that would work on your main weakness.
Example: Front Squat
The Strength Day Cure’s work so well due to the high exposure to the movement pattern you want to improve & also exposure to the weak point of that lift for you.
All of the Day Cure’s I’ve designed are available in my Program Templates and if you keep an eye on the Winning Health Solutions Facebook Events you can even come join me & my team in the next One Day Cure!
Enjoy and feel free to e-mail me telling me about your experience with them.