Find us on Facebook
Find us on Google+
Find us on Twitter
Watch our channel
Newsletter Signup
Call 07779 088 435
Become Strong & Successful with Tom Hibbert

Winning Performance Articles

One Day Cure’s

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

  • 08.30: Neurotransmitter Boost/Pre-Workout Stack
  • 09:00: Program A
  • 09:30: Program B
  • 10:00: Program A
  • 10:30: Program B
  • 10:45: Protein Shake
  • 11:00: Program A
  • 11:30: Program B
  • 12:00: Lunch
  • 13:30: Program C
  • 13:45: Neurotransmitter Boost/Pre-Workout Stack
  • 14:00: Program D
  • 14:30: Program C
  • 15:00: Program D
  • 15:15: Snack
  • 15:30: Program E
  • 16:00: Program F
  • 16:30: Program E
  • 17:00: Program F
  • 17:30: Giant Set

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 ExercisesBuild-Bigger-Biceps-With-Isometrics-new.png

  • Arms
    • Program A, C & E: 80 Degree Hammer Curl & Flat Extension
    • Program B, D & F: Incline Supinated Curl & Flat Biacromial Press
  • Legs (with this one, you keep the reps as indicated below for the whole day…yes, it’s horrible!)
    • Program A: Front Squat & Leg Curl (Plantarflexed, Inwards) 2 x 6 reps, 5010, 90-120s rest
    • Program B: Back Cyclist Squat & Leg Curl (Plantarflexed, Outwards) 2 x 8 reps, 4010, 90-120s rest
  • Fat Loss (with this one, you do 1 x circuit of the recommended exercises)
    • Program A, C & E
      • A1: Pendulum Squat/Hack Squat Machine (Facing Out)
      • A2: Lat/Cable Pulldown
      • A3: Leg Curl
      • A4: Flat DB Press
    • Program B, D & F
      • A1: Hack Squat Machine (Facing In)/Leg Press
      • A2: Seated Cable Row
      • A3: Low Cable Pull Through/Incline Back Extension
      • A4: 80 Degree Incline DB Press
  • Chest
    • Program A, C & E: Decline/Flat/Incline DB Press & Shoulder Stabiliser Option
    • Program B, D & F: Decline/Flat/Incline DB Fly  & Shoulder Stabiliser Option

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

  • 07.00: Neurotransmitter Boost/Pre-Workout Stack
  • 07:30: Main Compound Lift, 5 sets of 4, 5010, 2-3 mins rest
  • 08:00: 5 sets of 4, 7010, 2-3 mins rest
  • 08:30: 5 sets of 4, 4210, 2-3 mins rest
  • 10:30: Explosive/Speed Strength Lift, 5 sets of 3-6, X0X0, 2 mins rest
  • 11:00: 5 sets of 4-6, 4110 (1 & Quarter), 2-3 mins rest
  • 11:30: 5 sets of 4-6, 4010, 2-3 mins rest
  • 12:00: 5 sets of 4-6, 4010, 2-3 mins rest
  • 12:30: 5 sets of 4, 4210, 2-3 mins rest
  • 13:00: Main Compound Lift, 5 sets of 4, 5010, 2-3 mins rest
  • 13:30: 5 sets of 8-12, 3010, 2 mins rest

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 Squat7b38be_d17545400b7c17aaab270b370b56d4dc.jpeg_srz_480_320_85_22_0.50_1.20_0

  • 07:30: Barbell Front Squat, 5 sets of 4, 5010, 2-3 mins rest
  • 08:00: Barbell Front Squat (Heels on 2.5kg Plates), 5 sets of 4, 7010, 2-3 mins rest
  • 08:30: Barbell Front Squat, 5 sets of 4, 4210, 2-3 mins rest
  • 10:30: Barbell Front Squat (Banded), 5 sets of 3-6, 10X0, 2 mins rest
  • 11:00: Barbell Front Squat (Narrow, Cyclist), 5 sets of 4-6, 4110 (1 & Quarter), 2-3 mins rest
  • 11:30: Barbell Front Squat (Narrow, Cyclist, Hold Straps), 5 sets of 4-6, 4010, 2-3 mins rest
  • 12:00: Barbell Front Squat (Wide Stance), 5 sets of 4-6, 4010, 2-3 mins rest
  • 12:30: Barbell Front Squat (Hold Straps), 5 sets of 4, 4210, 2-3 mins rest
  • 13:00: Barbell Front Squat, 5 sets of 4, 5010, 2-3 mins rest
  • 13:30: Barbell Front Squat (No Lockout), 5 sets of 6-8, 3010, 2 mins rest

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.