CYCLE TRAINING
Let's begin our foundation building for our first six month or yearly contest. The first schedule will last between 6-8 weeks. This, of course, is a suggested guide. You may stay on this schedule longer than suggested or in some cases less. This point will be governed by how soon you peak out on this schedule or if you overtrain.
When you can't get the suggested number of repetitions for 3 workout periods in a row on any of the three exercises listed, it is time to begin with cycle No. 2. For example, if you're getting 3 sets of 10 reps in the squat and deadlift, but you have only been able to get 8 or 9 reps per set on your bench press, it is time to change cycle No. 2.
Train twice per week on cycle No. 1. Follow this program 6-8 weeks. Do 3 x 10 reps in the squat, bench press, and deadlift. In between each set of these listed exercises do light, bent-arm breathing pullovers for 3 x 15. A 25-50 pound weight is about right. Never increase the weight past this amount. This movement is just for circulation and a great stretch. On the first 2 weeks of this schedule add 5% to the bar on EACH of the 3 sets of each powerlift.
Example: squat -- 1st set: 300 | 2nd set: 315 | 3rd set: 330.
Beginning the third week of this cycle, add 7% to the bar on each of the 3 sets. After this, during the final 4 weeks, you may add 10% to the bar each week on all sets. When you can do 3 sets of 10 reps with the last weight increase on your 3rd set of an exercise, it's time to add 5 more pounds to the bar for your next workout, continuing with the percentage increase on each set. Your goal should be to add at least 5 pounds to the bar on all 3 exercises per week.
DON'T DO ANY ASSISTANCE EXERCISES WHILE ON THIS SCHEDULE. DO NO ENTER ANY MEETS WHILE ON THIS SCHEDULE. The reason behind this is because you're gearing up for a peak performance later in the year. This cycle is for endurance conditioning and not for power.
It is now time to begin cycle No. 2. This cycle you will be using for a total of 6-8 weeks. Again repeating basically what I mentioned earlier. Stay with the routine until you peak. This means that you should have a goal set in each of the 3 lifts for your 6-8 week schedule. An example of this in cycle 2 would be to perform a final set of 5 reps in the squat with 450; a bench press of 5 reps with 300; and deadlift of 525 for 5 reps. REMEMBER that these types of GOALS are arrived at over the 6-8 week period.
Sometimes you will be on the cycle longer than suggested simply because you haven't reached the desired goals in the prescribed period of time, but you are still able to perform the required number of reps per set. As mentioned earlier you would terminate the cycle earlier than indicated if you can't do the proper number of sets or reps on any of the 3 lifts for 3 workouts in a row.
The schedule is to be followed 3 days per week. Do 5 sets of 5 reps in the 3 powerlifts. You can, at this time, enter City and District meets ONLY. Consider the meet as one of your workout days. If one of your 3 lifts is lacking overall or in a certain area of the particular lift, you may do assistance work during this cycle.
ASSISTANCE WORK WILL ONLY BE DONE ONE EXERCISE DAY PER WEEK. Doing them more than once a week will tend to decrease your energy for the 3 powerlifts and bring on a form of staleness. Applying assistance work will be discussed later.
Be sure and apply the percentage guides for resistance as mentioned in cycle No. 1.
Cycle No. 3 is simply this: A 4-6 week schedule followed 2 or 3 times per week. Do the 3 powerlifts for 6 sets of 3 reps. As in cycle No. 2 you may do the assistance work. Apply the percentage guidelines for resistance as mentioned in cycle No. 1.
We are now ready to go into cycle No. 4 and gear up for the big meet. We begin this routine 45 days before the meet. We do this routine for a MAXIMUM AND NO MORE THAN 35 DAYS. This leaves us with 10 days before the meet. We should then have achieved a super peak on meet day. Do not do any assistance work at all during this cycle. Most of the weaknesses of the lifts should have been corrected in cycles No. 2 and 3. DO JUST THE EXERCISE PATTERN LISTED. 45 days and 3 days per week -- do the following on each of the 3 powerlifts: 1 x 5 / 1 x 4 / 1 x3 / 1 x 2.
Continued in Part Three: Isolation Movements and Power Rack Training.
Enjoy Your Lifting!
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