Ingolstadt Protocol

I often get asked what the journey from “0 to hero” would look like, here is a brief overview of the first 2 years of structured strength training as I usually provide. Named after the city Victor Frankenstein created his monster in. Essentially, this is a how to create monster handbook.

*This is based on no breaks for sport season or adventures. I’ve added some cardiovascular structure assuming none is being performed already.*

Overview 

+4 weeks of holiday over 2 years = 104 weeks, 2 years.

Familiarisation Block (Weeks 1-4)

In this block we introduce the key lifts and start adapting to training load. Strength sessions are progressively loading the Squat, Press and Deadlift. Accessories such as single leg press and vertical pulling are introduced. With 3 sessions a week we adopt a high frequency, low increment approach (the same session but a little harder each time) this allows for confidence to grow whilst staying relatively safe for unsupervised conditions. Cardiovascular training should not be started till strength sessions are a fixed part of routine (1-2 weeks in usually). Depending on experience CV could be increasing step count on non lifting days through to zone 2 building. 

Foundation Block (Weeks 5-30)

Basic competency in the 3 taught barbell lifts should be achieved from the previous 12 sessions. We can now expand to 3 distinct strength sessions, linear progression slowing as the intensity increases. In addition, candidates now have a wider variety of accessories to build greater shoulder stability and hip hinge strength among other usually weaker areas. CV training can now progress to regular zone 2 sessions. Initially 3-5 frequent short sessions building to 2-3 medium length sessions. This can be running, non impact conditioning or a combination as needed.

Technical Max Testing (Week 31)

Linear progression is becoming difficult in many candidates by this stage, “Beginner gains” have been achieved. The main effort for the weeks is to establish baselines for further training in strength and aerobic capacities, therefore the week is light on volume, 1-2 lifting session testing Squat, OHP, Deadlift, Bench and a 10k zone 2 best effort. 

3 Day Hypertrophic Block (Weeks 32-47)

Percentage based lifting in the major barbell lifts, 60-85% operating in higher volumes. Introducing a deload every 4 weeks to combat total fatigue. Cardiovascular training should look to increase pace whilst maintaining zone 2 intensity where possible. 3 sessions following a short, medium and long format.

1st Real Testing (Week 48)

First percentages block complete, new and hopefully more accurate baselines can be established. Candidates can experience improvements much higher than subsequent testing, 25%+ in testing compared to the expected 5-10% later. Front squat can now be introduced and lightly tested with the aim of having a number for % rather than finding a true max. 10k zone 2 testing repeated.

4 day Hypertrophic Block (Week 49-64)

Strength sessions are the same as weeks 32-47 but with an extra day adding exercises and variations. Cardiovascular training can drop to 2.5 sessions a week, focusing on keeping zone 2 whilst introducing inclines and recovering (rolling trail where possible).  

3rd Testing (Week 65)

As week 48

4 Day or Omnia (Weeks 66-81)

If more size is needed then 4 day:

4 day: New movements can include Sumo/Conventional Deadlift (opposite to previous) or maintain previous 4 day. Cardiovascular training unchanged.

Omnia: New movements include Push press/Split Jerk, Hang/Power clean, Jumps and Plyometric bounds. Main lifts operate from 62%-90%. Introduce bodyweight circuits, Lactate threshold intervals/training and hard runs/sprints. Runs are more structured to accommodate total training volume.

4th Test (Week 82)

Same as 65

4 Day, Omnia or Specialisation (Weeks 83-98)

If more size is needed then 4 day, otherwise continue Omnia or start Specialisation based on needs at the end of week 98. 

Summary

This is not the only format for progressing. It’s based on a Crawl-Walk-Run principle, slowly adding elements to master as the previous skills solidify. Many clients who already have a sport stick to the 3 day hypertrophic block or an incremental variation as fitting 4 days in can be difficult. I like 16 week blocks as you can fit 3 in a calendar year with testing weeks and a bit of space for illness/life. 12,20,24 are also great (as are odd numbers).

I’ll make some templates to each of the phases and link below in the coming weeks.

Any questions, please leave a comment.