Training Cycle Template
Training Cycle Dates: M 8/10 – Su 10/4
Crush Week: M 10/5 – S 10/11
Transition Week: Will be the first week of the following cycle, starting October 12, 2015
Cycle Goals:
- Add rep/set variety to barbell strength training
- Incorporate more gymnastics strength training
- One dedicated WOD day each week
Monday: Bench Press + Deadlift + WOD
Wednesday: Squat + WOD
Thursday: Snatch + Gymnastics Strength Bias EMOM + WOD
Saturday: WOD, no dedicated lift with a Clean and Jerk bias
Sunday: Squat + WOD
Performance Bench Cycle
Weeks:
1 and 4: Low – 65-70%x7x4
2 and 5: Medium – 75-80%x5x4
3 and 6: High – 85-90%x3x4
7: Heavy 3
8: 1RM Test
Fitness Bench Cycle
3×5 Linear Progression
Last exposure is a 1-3RM test
Fitness and Performance Deadlift Cycle
Increasing loads through the 8-week cycle, warm up to one top set of:
1 – Heavy 10
2 – Heavy 8
3 – Heavy 5
4 – Heavy 5
5 – Heavy 5
6 – Heavy 3
7 – Heavy 3
8 – 1-3RM test
Performance Squat Cycle
Back Squat first and then Front Squat. 4 total work sets of squats each squat day.
Low – 65-70%x7x2
Medium – 75-80%x5x2
High – 85-90%x3x2
15 Rotating Exposures (Wed-Low, Sun-Med, Wed-High)
Last exposure is a 1RM test
Fitness Squat Cycle
Goal is to add weight each week.
Wednesday Front Squat
3×10 (start at about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM)
3×10
3×8
3×8
3×5
3×5
Heavy Triple Test
Heavy Single Test
Sunday Back Squat
3×10 (start at about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM)
3×10
3×8
3×8
3×5
3×5
Heavy Triple Test
Heavy Single Test
Want to learn more about CFSBK’s programming? Check out these articles:
- The Underlying Philosophy Behind Programming at CFSBK Chris Fox
- A New Dawn for CFSBK Programming: Fitness and Performance David Osorio
- Low Bar and High Bar Back Squats David Osorio