TrainingCycle

Credit for this cycle goes to Jim Parish. Dennis Schar put it into table form and contributed his table to this site.

Training Cycle #1

DAY	EXERCISE	SETS X REPS	BANDS	NOTES
1	SAFETY SQUAT	1X10-FAILURE	NONE	KNEE WRAPS/LIGHT SUIT
	BOX SQUATS	8X2	DBL
2	QUICK SQUATS	3X15	DBL
	WIDE STANCE GM’S	1X5	DBL
	REV HYPERS	2X5	DBL
	SLED	2 TRIPS
3	FAT BAR BENCH	1X10-FAILURE
	SPEED BENCH	8X3	DBL
4	REVERSE HYPERS	3X15	½ OVER
	SLED	2 TRIPS
5	FAT BAR CLOSE GRIP	1X5	½ OVER SMALL
	2 OR 3 BOARD	1X5	SAME BANDS
	3 OR 4 BOARD	1X5	SAME BANDS
	MED GRIP LOCKOUTS	1X5	SAME BANDS
	PULL UPS	2 SETS	BANDS
6	5" PLATFORM DEADS	1X5	½ OVER SMALL
	ME SAFETY SQUAT	1X3	DBL	KNEE WRAPS/LIGHT SUIT
7	PLATFORM QUICK PULLS	3X15	½ OVER MINI
	CLOSE STANCE GM’S	1X5	DBL
	REVERSE HYPERS	2X5	½ OVER
	SLED	2 TRIPS
8	ME FAT BAR BENCH	1X5	DBL	OPEN BACK DENIM
	INCLINE	1X5	SAME BAND
	DECLINE	1X5	SAME BAND
9	REVERSE HYPERS	3X15	LIGHT
	SLED	2 TRIPS
10	FAT BAR CLOSE GRIP	1X5	½ OVER SMALL	SAME AS DAY 5 BUT
	2 OR 3 BOARD	1X5	SAME BANDS	ADD 5 TO 10 POUNDS
	3 OR 4 BOARD	1X5	SAME BANDS
	MED GRIP LOCKOUTS	1X5	SAME BANDS
	PULL UPS	2 SETS	BANDS

Training Cycle

Training Cycle #2

DAY	EXERCISE	SETS X REPS	BANDS	NOTES
1	SAFETY SQUAT	1X5-FAILURE	NONE	KNEE WRAPS/LIGHT SUIT
	BOX SQUATS	8X2	DBL
2	QUICK SQUATS	3X15	DBL
	WIDE STANCE GM’S	1X5	DBL
	REV HYPERS	2X10	DBL
	SLED	2 TRIPS
3	FAT BAR BENCH	1X10-FAILURE
	SPEED BENCH	8X3	DBL
4	REVERSE HYPERS	3X15	½ OVER
	SLED	2 TRIPS
5	FAT BAR CLOSE GRIP	1X5	½ OVER SMALL	ADD 5 TO 10 POUNDS
	2 OR 3 BOARD	1X5	SAME BANDS	OVER CYCLE 1
	3 OR 4 BOARD	1X5	SAME BANDS	MAINTAIN 3-5 REPS
	MED GRIP LOCKOUTS	1X5	SAME BANDS
	PULL UPS	2 SETS	BANDS
6	5" PLATFORM DEADS	1X5	½ OVER MED
	ME SAFETY SQUAT	1X3	SAME AS CYCLE 1	KNEE WRAPS/LIGHT SUIT
7	PLATFORM QUICK PULLS	3X15	½ OVER MINI
	CLOSE STANCE GM’S	1X5	DBL
	REVERSE HYPERS	2X10	½ OVER
	SLED	2 TRIPS
8	ME FAT BAR BENCH	1X5	DBL	OPEN BACK DENIM
	DECLINE	1X5	SAME BAND	ADD WEIGHT FROM
	INCLINE	1X5	SAME BAND	CYCLE #1
9	REVERSE HYPERS	3X15	LIGHT
	SLED	2 TRIPS
10	FAT BAR CLOSE GRIP	1X5	½ OVER SMALL	SAME AS DAY 5 BUT
	2 OR 3 BOARD	1X5	SAME BANDS	ADD 5 TO 10 POUNDS
	3 OR 4 BOARD	1X5	SAME BANDS
	MED GRIP LOCKOUTS	1X5	SAME BANDS
	PULL UPS	2 SETS	BANDS

Training Cycle

Training Cycle #3

DAY	EXERCISE	SETS X REPS	BANDS	NOTES
1	SAFETY SQUAT	1X3-FAILURE	NONE	KNEE WRAPS/LIGHT SUIT
	BOX SQUATS	8X2	DBL
2	QUICK SQUATS	3X15	DBL
	WIDE STANCE GM’S	1X5	DBL
	REV HYPERS	2X5	DBL
	SLED	2 TRIPS
3	FAT BAR BENCH	1X5-FAILURE
	SPEED BENCH	8X3	DBL
4	REVERSE HYPERS	3X15	½ OVER
	SLED	2 TRIPS
5	FAT BAR CLOSE GRIP	1X5	½ OVER SMALL & ½ MINI
	2 OR 3 BOARD	1X5	SAME BANDS
	3 OR 4 BOARD	1X5	SAME BANDS
	MED GRIP LOCKOUTS	1X5	SAME BANDS
	PULL UPS	2 SETS	BANDS
6	5" PLATFORM DEADS	1X3-5	½ OVER SMALL
	ME SAFETY SQUAT	1X3	SAME AS CYCLE 1	KNEE WRAPS/LIGHT SUIT
7	PLATFORM QUICK PULLS	3X15	½ OVER MINI
	CLOSE STANCE GM’S	1X5	DBL
	REVERSE HYPERS	2X5	½ OVER
	SLED	2 TRIPS
8	ME FAT BAR BENCH	1X3-5	DBL	OPEN BACK DENIM
	INCLINE	1X3-5	SAME BAND
	DECLINE	1X3-5	SAME BAND
9	REVERSE HYPERS	3X15	LIGHT
	SLED	2 TRIPS
10	FAT BAR CLOSE GRIP	1X5	½ OVER SMALL & ½ OVER MINI	SAME AS DAY 5 BUT
	2 OR 3 BOARD	1X5	SAME BANDS	ADD 5 TO 10 POUNDS
	3 OR 4 BOARD	1X5	SAME BANDS
	MED GRIP LOCKOUTS	1X5	SAME BANDS
	PULL UPS	2 SETS	BANDS

Training Cycle

Training Cycle #4

DAY	EXERCISE	SETS X REPS	BANDS	NOTES
1	REGULAR SQUAT	1X3-FAILURE	NONE	KNEE WRAPS/MED SUIT
	SPEED SQUATS	8X2	DBL	NO BOX
2	QUICK SQUATS	3X15	DBL
	WIDE STANCE GM’S	1X3	DBL
	REV HYPERS	2X5	DBL
	SLED	2 TRIPS
3	FAT BAR BENCH	1X5-FAILURE		OPEN BACK DENIM
	SPEED BENCH	8X3	DBL
4	REVERSE HYPERS	3X15	½ OVER
	SLED	2 TRIPS
5	FAT BAR CLOSE GRIP	1X3-5	½ OVER SMALL & ½ MINI
	2 OR 3 BOARD	1X3-5	SAME BANDS
	3 OR 4 BOARD	1X3-5	SAME BANDS
	MED GRIP LOCKOUTS	1X3-5	SAME BANDS
	PULL UPS	2 SETS	BANDS
6	5" PLATFORM DEADS	1X3	½ OVER MED
	ME REGULAR SQUAT	1X3	½ OVER BAND	KNEE WRAPS/CANVASS
7	PLATFORM QUICK PULLS	3X15	½ OVER MINI
	CLOSE STANCE GM’S	1X3	DBL
	REVERSE HYPERS	2X5	½ OVER
	SLED	2 TRIPS
8	ME FAT BAR BENCH	1X3	DBL	OPEN BACK DENIM
	DECLINE	1X3	SAME BAND
	INCLINE	1X3	SAME BAND
9	REVERSE HYPERS	3X15	LIGHT
	SLED	2 TRIPS
10	FAT BAR CLOSE GRIP	1X3-5	½ OVER SMALL & ½ OVER MINI	SAME AS DAY 5 BUT
	2 OR 3 BOARD	1X3-5	SAME BANDS	ADD 5 TO 10 POUNDS
	3 OR 4 BOARD	1X3-5	SAME BANDS
	MED GRIP LOCKOUTS	1X3-5	SAME BANDS
	PULL UPS	2 SETS	BANDS

Training Cycle

Training Cycle #5

DAY	EXERCISE	SETS X REPS	BANDS	NOTES
1	REGULAR SQUAT	1X3-FAILURE	NONE	KNEE WRAPS/CANVASS SUIT
	SPEED SQUATS	8X2	DBL	NO BOX
2	QUICK SQUATS	3X15	DBL
	WIDE STANCE GM’S	1X3	DBL
	REV HYPERS	2X5	DBL
	SLED	2 TRIPS
3	REGULAR BAR BENCH	1X3 FAILURE		OPEN BACK DENIM
	SPEED BENCH	8X3	DBL
4	REVERSE HYPERS	3X15	½ OVER
	SLED	2 TRIPS
5	FAT BAR CLOSE GRIP	1X5	½ OVER MED
	2 OR 3 BOARD	1X5	SAME BANDS
	3 OR 4 BOARD	1X5	SAME BANDS
	MED GRIP LOCKOUTS	1X5	SAME BANDS
	PULL UPS	2 SETS	BANDS
6	DEADS OFF FLOOR	1X3	½ OVER SMALL
	ME REGULAR SQUAT	1X3	½ OVER BAND	KNEE WRAPS/CANVASS
7	PLATFORM QUICK PULLS	3X15	½ OVER MINI
	CLOSE STANCE GM’S	1X3	DBL
	REVERSE HYPERS	2X5	½ OVER
	SLED	2 TRIPS
8	ME REGULAR BAR BENCH	1X3	DBL	OPEN BACK DENIM
	INCLINE	1X3	SAME BAND
	DECLINE	1X3	SAME BAND
9	REVERSE HYPERS	3X15	LIGHT
	SLED	2 TRIPS
10	FAT BAR CLOSE GRIP	1X5	½ OVER MED	SAME AS DAY 5 BUT
	2 OR 3 BOARD	1X5	SAME BANDS	ADD 5 TO 10 POUNDS
	3 OR 4 BOARD	1X5	SAME BANDS
	MED GRIP LOCKOUTS	1X5	SAME BANDS
	PULL UPS	2 SETS	BANDS

Training Cycle

Training Cycle #6

DAY	EXERCISE	SETS X REPS	BANDS	NOTES
1	REGULAR SQUAT	1X1-2	NONE	FULL GEAR
	SPEED SQUATS	8X2	DBL	NO BOX
2	QUICK SQUATS	3X15	DBL
	WIDE STANCE GM’S	2X5	NONE	LIGHT
	SLED	2 TRIPS		LIGHT-RUN
3	REGULAR BAR BENCH	1X1-2		OPEN BACK DENIM
	SPEED BENCH	8X3	DBL
4	SLED	2 TRIPS		LIGHT
5	REGULAR BAR CLOSE GRIP	1X3	½ OVER MED
	2 OR 3 BOARD	1X3	SAME BANDS
	3 OR 4 BOARD	1X3	SAME BANDS
	MED GRIP LOCKOUTS	1X3	SAME BANDS
	PULL UPS	2 SETS	BANDS
6	DEADS OFF FLOOR	1X1	NONE	FULL GEAR
	ME REGULAR SQUAT	1X3	½ OVER BAND	KNEE WRAPS/CANVASS
7	QUICK SQUATS	3X15	DBL
	WIDE STANCE GM’S	2X5	NONE	LIGHT
	SLED	2 TRIPS		LIGHT-RUN
8	ME BENCH	1X3	DBL	OPEN BACK DENIM
	DECLINE	1X3	SAME BAND
	INCLINE	1X3	SAME BAND
9	REVERSE HYPERS	3X15	LIGHT
	SLED	2 TRIPS
10	REGULAR BAR CLOSE GRIP	1X2-3	½ OVER MED
	2 OR 3 BOARD	1X2-3	SAME BANDS
	3 OR 4 BOARD	1X2-3	SAME BANDS
	MED GRIP LOCKOUTS	1X2-3	SAME BANDS

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