Current Training Cycle Template

Training Cycle Dates: M  9/5/17 – Su  10/29/17
Testing Week: M 10/30/17 – Su 11/5/17

Goals: To simultaneously become aerobically fit and stronger maximally .

How: We will use a hybrid of the conjugate system, GPP work, and conditioning. We will rotate max effort variations weekly, focus on building our bases via low-skill GPP work, and provide accessory work that focuses on bringing up primary movers.

WEEKLY TEMPLATE

Monday

• Max Effort Lower Body Movement
• High Threshold Conditioning Piece
• Accessory Work

All lifts this day will be taken to a heavy effort or max effort:

  • 1-3 rep maxes
  • 1 x 1-3 (heavy set)
  • 3 minutes recovery between heavy sets
  • 8-10 total sets

Tuesday

• Zone 2-3 Energy System Work or GPP Work
• Accessory Work in the form a “finisher”

Wednesday

• Max Effort Upper Variation or Dynamic Effort Upper Body (Typically rotation is three weeks of ME followed by two to three weeks of DE)
•Zone 3-4 Energy Systems Work
• Accessory Work

All lifts this day will be taken to a heavy effort or max effort:

  • 1-5 Rep Maxes
  • 1 x 1-3 (heavy)
  • 2-4 minutes full recovery between heavy sets
  • 8-12 total sets

Thursday

•Low Skill GPP Work or Special Exercise Work
• Skill Development Work
• Zone 2-3 Aerobic Work 

Friday

• Dynamic Effort Lower Body
• High Threshold Conditioning Piece
• Accessory Work

All lifts at submaximal loads. Olympic lifting variations will typically be in 75-85% range whereas box squats and deadlifts will be in the 50-70% .

  • 45-60 seconds rest between efforts
  • 12x2, 8x3, or 5x5 for higher sets/lower reps every minute on the minute
  • Weight should be moved with maximum velocity
  • Use accommodating resistance (i.e. bands for seasoned lifters maybe )

Saturday

• Long Duration (Aerobic) Partner Conditioning Piece.

Sunday

Rest