The Hepburn Method
The Hepburn Method
Doug Hepburn is a legend in the iron game, born in Vancouver Canada in 1925 and titled the world's strongest man in the 1950’s due to his amazing feats of strength. Hepburn was a world weightlifting champion as well as the first man to bench press 500 pounds (raw) - his raw strength and athleticism has been recognized over the last century and has placed him amongst an elite few of the world’s strongest men in history.
The Hepburn method of training is a two phase programming model that focuses on developing maximal strength within the high threshold motor units in phase one and hypertrophy of the high threshold units in phase 2. The modified Hepburn model is as follows;
Phase 01&02 Training:
Begin with a weight you can lift for 5 heavy singles, then follow the singles with a weight you can lift for 5 sets of 3. It is best to set a rest period on the singles of 4-5 min and the triples at 2.5-3 min. Based on the strength quality trained, these rest intervals should be sufficient. Progression of the workout is completed with increased volume. The following training session will include 8 singles at the same load as the original 5 singles and then follow the heavy sets for 5x5 rather than triples. An example of this progression is;
Session 01:
A. Back squat (phase 01)
Set 01 - 315x1
Set 03 - 315x1
Set 04 - 315x1
Set 05 - 315x1
B. Back squat (phase 01)
Set 01 - 235x3
Set 02 - 235x3
Set 03 - 235x3
Set 04 - 235x3
Set 05 - 235x3
**75% of the 315
Session 02:
A. Back squat (phase 01) @ 50X0
Set 01 - 315x1
Set 03 - 315x1
Set 04 - 315x1
Set 05 - 315x1
Set 06 - 315x1
Set 07 - 315x1
Set 08 - 315x1
B. Back squat (phase 01) @ 3010
Set 01 - 235x5
Set 02 - 235x5
Set 03 - 235x3
As you can see the sets of singles are increased (5 to 8) and the reps on the tripels are increased to 5. If the trainee is successful on all lifts, then the loads will be increased in the future training sessions. If for example one is unable to accomplish the sets the weight will remain and build as one is successful. This method controls overload and controls the progression of the athlete in training, basing progress on performance accomplished.
In our current weightlifting program we are using an ultra modified Hepburn method. We will only be utilizing 4 sets of singles and 3 back-off sets for triples. The progression over the short cycle will be in increasing the load (intensity) of the singles each session and maintaining the progression of 3-5 in the back-off sets, but only for 3 sets. The total volume of work is deceased and the intensity adjusted in the singles to accommodate our current needs and phase of training.
A. Back squat (phase 01) @ 50X1
Set 01 - 315x1
Set 02 - 315x1
Set 03 - 315x1
Set 04 - 315x1
B. Back squat (phase 02) @ 3010
Set 01 - 235x3
Set 02 - 235x3
Set 03 - 235x3
I am looking forward to the progress made on this cycle of squats. Keep track of your progress and let's build those legs, better yet, let's build those high-threshold motor units.
Coach Chad
