Doggcrapp: A High Intensity Training Method

Ivan Sotelo 10 min. of reading Training Routines Leave a comment

Today we bring you a high intensity training method: Doggcrapp.

Index

1 Origin
2 Doggcrapp method principles
3 Doggcrapp method nutrition
4 Blasting and Cruising phases
5 Training Methodology for the Doggcrapp Method
6 Who can train using the Doggcrapp method?
7 Bibliographic Sources
8 Related Entires

Origin

After years of training in fitness rooms, the bodybuilder Dante Trudel decided to create his own method: Doggcrapp (DC).

This high intensity training method is aimed at those doing extremely advanced training.

Doggcrapp method principles

Progression

A system of correct progression in training, both in terms of volume and intensity, is important in ensuring success in workout program development.

For this, it’s important to select training variables that allow us to adequately progress at particular time intervals.

Low Volume and High Frequency

High training intensity is achieved through low training volumes done frequently, avoiding a state of over-training.

Advanced Training Techniques

As a result of the reduced volume and higher frequency of training, the author of the method suggests using two advanced tools for high intensity: Myo-Reps and Rest-Pause.

We explain the Rest-Pause method in detail at this link.

Extreme Stretches

The author explains that after training each part of the body you should do a series of “Extreme Stretches”.

The working dynamic is based on maintaining the stretching position during 60″ at a relatively high intensity (RPE 7/8).

The aim is to emphasise the stretching of both the fascia and the muscle.

Doggcrapp method nutrition

In terms of nutrition, the author sets out a number of practical recommendation for when to consume carbohydrates and proteins:

Carbohydrate and Protein Timing

With the exception of post-training intake, the majority of people shouldn’t consume carbohydrates after 6 p.m.
Eat proteins and carbohydrates or proteins and fats, but don’t mix them too much.
Foods high in proteins and carbohydrates, generally, should be eaten as follows: proteins first, fibre and vegetables second, and carbohydrates last.
Some should principally eat proteins and fats, being highly sensitive to carbohydrates, while other should consume carbohydrates only before and after training.
Take in 1.5-2g of protein per kilo of body weight.

Blasting and Cruising phases

These two concepts and their methodology are based on the author’s experience, who states that:

…”you can’t train at maximum intensity (Blasting) for a long period of time, as sooner or later you’ll have to rest (Cruising)…”

Specifically, Dante proposes replacing advanced techniques with classic sets away from muscle failure (RIR 4/5) during the rest period.

The rules for Blasting-Cruising are based on using an athletes own experience to determine the work-rest ratio.

Even still, there are a number of examples:

7 weeks Blasting and 2 weeks Cruising.
12 weeks Blasting and 2 weeks Cruising.
5 weeks Blasting and 7 days Cruising.
8 weeks Blasting and 7-10 days Cruising.

Training Methodology for the Doggcrapp Method

Training structure

The method is organised around 3 key elements: Maximum Intensity, High Frequency and Low Volume.

Specifically, the justification for this magnitude of training is due to:

An excessive training volume will make it difficult to recover.
Intensity is key to develop maximum strength through hypertrophy or neuromuscular work.
High frequency training with an optimum volume helps create higher intensity.

Training Microcycle

The training week is made up of 2 training routines (A and B), within which, there are 3 variants each: A1, A2, A3, B1, B2 and B3.

The routines are organised by the weekly distribution of muscle groups to be worked.

Routine A

Chest
Shoulder
Triceps
Back Width
Back Thickness

Routine B

Biceps
Forearms
Calves
Hamstrings
Quadriceps

Exercise selection

The selection criteria is to use athletes’ favourite exercises – specifically, 3 for each muscle group.

At the same time, these should be ordered in order of preference to be included in each variant.

A1: bench press, military press with bar, french press, chest pulldown and dead lift.
A2: declined press with dumbbells, side lifts, high pull extensions, pull-ups and rack pulls.
A3: cross pulls, military press with dumbbells, diamond press-ups, ring rows and bar rows.

B1: dumbbell bicep curls, roll ups, dumbbell calf raise, leg curls and back squats
B2: spider curls, barbell wrist curls, seated calf raise, one legged dead lift and leg extensions.
B3: dumbbells curls, hold pull ups, calf press, nordic hamstrings and lunges.

Training frequency

The DC system has a 3 days a week schedule (FQ 3).

The sessions are organised as follows:

Training days: Monday-Wednesday-Friday or Tuesday-Thursday-Saturday.
Training rotation: A1-B1-A2 and B2-A3-B3.

Advanced option (one day on, one day off): A1-B1-A2-B2 and the following week A3-B3-A1, then B1-A2-B2-A3.
Super-advanced option (training two days in a row): A1B1-A2B2-A3 // B3-A1B1-A2B2.

Training volume

As we’ve already mentioned, we’re working at a reduced volume to ensure maximum intensity and high frequency.

As a result,

ONLY 1 exercise should be developed; at the same time, the range of repetitions would depend on the type of exercise and the muscle group.

Training intensity

Dante uses two advanced training techniques: Myo-Reps and Rest-Pause.

Both techniques are based on achieving or obtaining muscle failure (RIR 0-1).

The aim of these methods is the application of a greater volume of training (effective sets), shorter workout time, and high muscle activation, time under stress and metabolic stress.

In conjunction with this, a reference repetition range could be given depending on the muscle group and/or exercise:

Exercise	Repetitions	Myo-Reps	Rest-Pause
Chest	11-15
Shoulder	11-15
Triceps	11-15
Isolation exercise	15-30
Back Width	11-15
Back Thickness	11-15
Biceps	11-20	(1)	(1)
Forearm	12
Calf	12
Hamstring	20-30	(2)	(2)
Quadriceps	4-6	(3)	(3)