Learn how to properly conduct doggkrappa training, and what are the advantages over classic training programs. The creator of the doggkrappa training system is the well-known Western bodybuilding coach Dante Trudel. This system has significant differences from most training programs and constantly causes controversy among the builders. It should be noted that the author of the system is very emotional and this only fuels interest in his methodology.
In his interviews, Trudel seems equally convincing in comparison to Mike Mentzer. Both of them are primarily based on logic and their own emotions, rather than scientific facts. If you look closely at doggcrappa training, you will find many similarities with the Arthur Jones system of performing one set at maximum intensity for each muscle group.
Moreover, in each lesson, only half of the body is pumped. Each muscle group trains after three or four days. It is also necessary to use new exercises at each workout. According to the author of the system, each part of the body is worked out once every four hours, and since the volume of the exercise is small, the body has time to fully recover between sessions.
Doggkrappa training basics
It is difficult to say what the name of this system is connected with, the author himself has not mentioned this anywhere. However, athletes perceived it ambiguously, and they love or hate doggkrappa training. This attitude of athletes to the method is also not entirely clear, because it is not extremely radical.
If you wish, you can find on the network the diaries of athletes who have used this training program, and especially there are many of them on Western profile resources. However, these recordings often cover a very short period of time, which makes it impossible to get a complete impression.
However, it's time to move on to considering how to properly conduct doggkrappa training. It must be said right away that the technique is effective and an increase in mass, as well as power parameters, is observed. Often builders wonder how difficult it is to follow this training program. It is not very easy to answer the question, since a lot depends on the athlete himself. However, for novice builders, we definitely do not recommend it. It is worth training doggkrappa if you have been doing bodybuilding for at least a couple of years.
A little later we will talk about a slightly modified training program for this technique, but now it is worth considering the source. One of the main principles of the technique is the rule of free application of the overload principle, which is not often used by builders, as well as the "rest-pause" system.
You probably know that rest-pause training is very intense and promotes activation of muscle tissue hypertrophy. It also allows you to use all types of fibers, which is very good. Start by doing a failover approach. After that, you need to pause for half a minute. You can also count the number of breaths. Many fans of the system do this and most often, during a pause between sets, take 12 to 15 deep breaths, after which they continue to work with the same working weight again to failure.
This is followed by another pause and a third refusal approach. As a result, you need to complete a total of 10 to 25 repetitions. There are no rules for breaking the set, and you decide this issue yourself. For example, you can work like this: 9-4-2 repetitions. Note that most builders do 13 to 18 reps.
Another advantage of the system is the presence of high and low repetition sets. This allows not only to gain weight, but also to increase physical parameters. Doggcrappa training involves limiting the number of sets performed to train each muscle group. For the most part, these are one or two sets according to the "rest-pause" system already described above. High-quality stretching of the muscles after completing the main part of the lesson is also important.
The positive phase of each exercise should be performed at an explosive pace, while the negative phase is within the athlete's control. Advanced builders often use a static grip in addition to this. Since the training volume is small, the body does not need a lot of time to recover. In two sessions, you work all the muscles in the body.
According to the system, training days are scheduled for Monday Wednesday and Friday. As a result, you train each group twice in eight days. We have already noted that the doggkrappa training is quite intense and resembles that of Yats or Mentzer. Like most other high-intensity training methods, this system allows you to actively gain mass and improve your physical parameters. We will now focus on three extremely important aspects of the system. However, they are not radical and are often used separately in different systems, and doggkrappa training combines them.
- Alternation of power movements. We have already said that one training cycle includes three sessions. Each one performs a certain set of exercises, which are constantly alternated.
- Training diary. During training on this system, you cannot do without a training diary, in which you need to enter the exercises performed, working weights and the number of repetitions. The point of keeping all of these records is that you should make each subsequent session more intense. Let's say you did 10 reps on the bench press with a weight of 100 kilos. In the next lesson, you will already have to increase the weight of the projectile or perform more repetitions with the same weight. Since the exercises are constantly alternating, it will take about 2 days between the bench press and the body will have time to recover.
- Pause. Another extremely important aspect of the system. Using pauses, you provide an opportunity for the body to restore the functioning of the nervous system, ligamentous-articular apparatus. Often, after a 10-week workout, builders take seven days of rest.
Doggkrappa training program with minor modifications
We promised to tell you about a slightly modified system, and it was adapted for athletes who have a little free time. Let's start with the fact that we chose the 3-day split, which takes significantly less time compared to the two-day split.
If you follow all the recommendations of the author of the methodology, then one lesson takes about an hour and a half. Our training program is 60 minutes long.
First training day
- A1 (triceps, deltas, chest muscles) - Incline Bench Press, Standing Dumbbell Raise, Recline Dumbbell Raise, and Narrow Grip Bench Press.
- B1 (biceps, back, trapeziums) - barbell row, upper block row, barbell curls, shrugs.
- C1 (leg muscles) - Seated Leg Curls, Squats, Seated Calf Raises.
Second training day
- A2 (chest, triceps and delts) - flat bench presses, seated Arnold presses, triceps down press using blocks.
- B2 (biceps, back, trapeziums) - pulls of the upper and lower blocks, shrugs with dumbbells, isolated curls of the arms.
- C2 (leg muscles) - Standing Calf Raises, Hack Squats, Hip Adductor Trainer, Lying Leg Curl.
Third training day
- A3 (triceps, deltas and chest muscles) - dumbbell presses in the prone position, overhead presses in a sitting position, push-ups on the uneven bars.
- B3 (biceps and back muscles) - EZ-bar curls, pronated grip pull-ups, Zottman curls, deadlifts.
- C3 (leg muscles) - Romanian deadlift, leg presses and calf presses on the machine.
We have already said that some changes have been made to this system. For example, in the above doggcrappa training program, you will not find a lot of volume when training the middle and rear deltas. We decided to use those movements that stimulate all parts of this muscle group. It was decided to do the same with the exercises for the trapezium on the day when the deadlift is performed.
During the training of the biceps with the help of dumbbells, we used drop sets, and not work with a constant weight of weights. To train the quadriceps, two sets of 4-8 and 20 repetitions are used, respectively. Often, athletes put the squats last, as this exercise takes all the strength. However, if you feel you have a reserve of energy, then you can do this exercise at the beginning of the training program.
Movement for the development of the back involves the development of width or thickness. To reduce the risk of injury, we decided to use two sets. The exercises for the calf muscles were also changed. Original doggkrappa workouts involve performing one set with a pause of 15 seconds and then stretching. In our first set, we do 7-12 repetitions with a stretch, followed by an approach with 12-20 repetitions, but without pause and stretching.
This system also assumes certain requirements for catering. First of all, this applies to protein compounds, which must be consumed in an amount of 4 grams per kilo of body weight. However, fans of the system practically do not discuss the issue of nutrition, and we propose to adhere to the popular scheme, according to which during the day you should consume two grams of protein for every kilogram of body weight.
