Dynamic Squat Cycles
by Dave Tate
from the 2011 Programs That Work ebook
The Dynamic Effort (DE) method is used to train the squat, bench press and deadlift. The DE method is defined as lifting a non-maximal load with the greatest speed possible. This is often called compensatory acceleration. It means you must apply as much force as possible to the barbell. The best way to explain this is to lower the barbell quickly (but under control) and press with as much force as possible.
The weight used should be around 50 to 70 percent of your max. In the book Supertraining, Siff and Verkershonsky state the best range for developing explosive strength in the barbell squat is 2/3 of your best one rep max. For example, if you squat 700 pounds and are training with 400 pounds, then you should be able to apply 700 pounds of force to the barbell if you press as fast and as hard as possible. Because of the light load, the DE method is a great way to learn technique and practice form.
Progressive Band Cycle Application: This cycle is very good for getting used to the bands. This would be a good band progression for the Intermediate lifter.
Training Cycle: Week 1 – 47% for 8 sets 2 reps Week 2 – 51% for 8 sets 2 reps Week 3 – 53% for 8 sets 2 reps Weeks 1-3, a light band should be used. Week 4 – 47% for 8 sets 2 reps Week 5 – 51% for 8 sets 2 reps Week 6 – 53% for 8 sets 2 reps Weeks 4-6, an average band should be used. Week 7 – 47% for 8 sets 2 reps Week 8 – 51% for 8 sets 2 reps Week 9 – 53% for 8 sets 2 reps Weeks 7-9, a strong band should be used.
Notes:*Training percent is based on current free squat one rep max with equipment. *These percents are used as guidelines. The more advanced the lifter, the lighter the percent needed. If you are a raw lifter or do not use powerlifting gear, then a minimum of 10 percent should be added to the listed percents. *All sets should be performed on a parallel box. *Rest should not exceed 60 seconds between sets. *Bands should be set up so there is tension at the bottom of the lift.
Rookie Cycle Application: This cycle is for the beginner who needs to work and perfect squat form and technique.
Training Cycle: Week 1 – 25% for 15 sets 2 reps Week 2 – 3 0% for 18 sets 2 reps Week 3 – 35% for 20 sets 2 reps
Notes: *Training percent is based on current free squat one rep max with equipment. *These percents are used as guidelines. The more advanced the lifter, the lighter the percent needed. If you are a raw lifter, or do not use powerlifting gear, then a minimum of 10 percent should be added to the listed percents. *All sets should be performed on a parallel box. *You should rest no more than 45 to 60 seconds between sets.
Novice Cycle Application: This cycle is for the beginner who has average squat form and needs to work on strength.
Training Cycle: Week 1 – 50% for 12 sets 2 reps Week 2 – 55% for 10 sets 2 reps Week 3 – 60% for 8 sets 2 reps
Notes:*Training percent is based on current free squat one rep max with equipment.*These percents are used as guidelines. The more advanced the lifter, the lighter the percent needed. If you are a raw lifter or do not use powerlifting gear, then a minimum of 10 percent should be added to the listed percents. *All sets should be performed on a parallel box. *You should rest no more than 45 to 60 seconds between sets.
Old School Application: This is a great cycle for those who are just getting into DE training and/or still need work on their squat form.
Training Cycle: Week 1 – 50% for 12 sets 2 reps Week 2 – 52.5% for 12 sets 2 reps Week 3 – 55% for 12 sets 2 reps Week 4 – 57.5% for 10 sets 2 reps Week 5 – 60% for 10 sets 2 reps
Notes: *Training percent is based on current free squat one rep max with equipment. *These percents are used as guidelines. The more advanced the lifter, the lighter the percent needed. If you are a raw lifter or do not use powerlifting gear, then a minimum of 10 percent should be added to the listed percents. *All sets should be performed on a parallel box. *If you feel good after your sets, work up to a heavy double. This should not be done every week, but should be completed at least twice through the cycle. *You should rest no more than 45 to 60 seconds between sets.
Circa - Maximal Band De-load cycle Application: To be used before meet or test day.
Training Cycle (three-week version): Week 1 – 53% 5 sets 2 reps Week 2 – 47% 5 sets 2 reps
Suggested Band: Squat Max: 300-500 Pounds – Light Band Squat Max: 500-700 Pounds – Average Band Squat Max: 700-1000 Pounds – Strong Band Squat Max: 1000 -1200 Pounds – Strong and Light Band Listed are bands per side.
Notes: *Training percent is based on current free squat one rep max with equipment. *These percents are used as guidelines. The more advanced the lifter, the lighter the percent needed. If you are a raw lifter or do not use powerlifting gear, then a minimum of 10 percent should be added to the listed percents. *All sets should be performed on a parallel box. *Bands should be set up so there is tension at the bottom of the lift.
De-load cycle Application: Deload cycle if bands were not used for peaking.
Training Cycle: Week 1 – 45% for 8 singles
Notes: *Training percent is based on current free squat one rep max with equipment. *These percents are used as guidelines. The more advanced the lifter, the lighter the percent needed. If you are a raw lifter or do not use powerlifting gear, then a minimum of 10 percent should be added to the listed percents. *All sets should be performed on a parallel box.
Drop Box Cycle Application: Used for those who have poor hip flexibility and strength.
Training Cycle: Week 1 – 47% (16” box 4 sets 2 reps), 47% (15” box 4 sets 2 reps) Week 2 – 51% (15” box 4 sets 2 reps), 51% (14” box 4 sets 2 reps) Week 3 – 53% (14” box 4 sets 2 reps), 53% (13.5 box 4 sets 2 reps)
Notes: * To help explain the cycle, we will assume the lifter has a 14-inch parallel box. Parallel is where the crease of the hip joint is even with the top of the knee, while sitting on the box with your squat stance and back arched.
My 8-Week Training Prep for My First Bodybuilding Show
by Josh McMillan
from the 2011 Programs That Work ebook
The first 10 weeks weren’t too bad and I still trained as a powerlifter (which I am) with a four-day training split However, I was getting carbs at the time, and a good amount. Below is the split prior to my contest prep training.
Sunday: Bench
Monday: Off
Tuesday: Deadlift
Wednesday: Bench Accessory
Thursday: Off
Friday: Squat
Saturday: Off
Now, the next eight weeks changed quite a bit with diet, training and cardio. The harder the diet got, the more my training changed and other factors played in. Once the carbs started to cut away and the cardio started to increase, I had to figure out the best way to still get my weight training in (which is my favorite part, of course) and still have energy to have a good workout. So here’s how my training was pretty much set up for the last eight weeks. I will show if I was taking in carbs or no carbs, and also my duration of cardio per day. My training basically went from a four day split to a five to six day split because of my energy level each day. Below is what it looked like:
8 weeks out up until Sept. 28th: 6 day split
Sunday: Chest and Triceps
Monday: Biceps
Tuesday: Hamstrings and Back
Wednesday: rest/off
Thursday: Delts and Triceps
Friday: Quads and Calves
Saturday: off or make-up day
Here is what my cardio looked like 8 weeks out:
8 weeks out: 60 minutes of moderate cardio per day
7.5 weeks out: 90 minutes of moderate cardio per day
6.5 weeks out: 90 minutes of moderate cardio per day
6 weeks out: 60 minutes of cardio per day (backed it down to slow down)
5 weeks out: 75 minutes of cardio per day
4.5 weeks out: 90 minutes of cardio per day
4 weeks out: 105 minutes of cardio per day
3 weeks out: 120 minutes of cardio per day
2 weeks out: 120 minutes of cardio per day
Below is what I looked like during my contest prep for my first bodybuilding show. I’m two weeks out now and the rest will be left up to Shelby on what he tweaks, adds, or takes away. I just wanted to show what my set-up looked like and how much time goes into it. Of course there is a lot more with the diet and stuff like that, but this gives an overview of what my training looked like for the show.
