This page is a collection of some of the training cycles that have given me the best gains.
Dense Singles
5D1 + 2.5kg per cycle.
I wanted badly to front squat 130kg so that I could clean 120kg. At the time I could squat around 110kg.
Use the same weight for all 5 repetitions.
Add 2.5kg each time you do the session.
I was able to work up in 2.5kg jumps over around 3 weeks to front squat 122.5kg for 5D1 and 130kg x1.
I cleaned 120kg for the first time also.
5D1 at 80% add 2.5kg per session
You may be able to do this for 10-15 sessions before the weight starts to move very slow and you need to really get psyched up for your sets. At this point the cycle is finished.
Take a relative rest for 3-5 days and test your new 1RM or weightlifting goal.
This cycle could be extended by doing 5D1 at the starting weight
Modified Russian Peaking Cycle
This protocol I learned from Fred Hatfield who’d learned it from the Russians.
You could start with 60% or 70% and focus on bar speed and technique.
Grinding weights or loosing form isn’t a good idea on any program.
Week 1: Day 1. 5D2 75%. Day 2 5D3 75%. Day 3 5D2 75%
Week 2: Day 1. 5D4 75%. Day 2 5D2 75%. Day 3 5D5 75%
Week 3: Day 1. 5D2 75%. Day 2 5D6 75%. Day 3 5D2 75%
Week 4: Day 1. 5D5 80%. Day 2 5D2 75%. Day 3 4D4 85%
Week 5: Day 1. 5D2 75%. Day 2 3D3 90%. Day 3 5D2 75%
Week 6: Day 1. 2D2 95%. Day 2 5D2 75%. Day 3 XD1 100%
Get a single at 100% or see how many fast singles you can get on the minute if you’ve had a big improvement in strength.
The top percentages are possible if your body has adapted
Understanding Russian Squat Cycles.
Here is the original version with links.
3 Speed Protocol
I used this protocol myself to reach a new best on my bench press.
I then shared it with a few others who had the same results.
Shortly after Sonny Bill Williams and Remi Casty were both out of the team for 2 weeks for different reasons. They did the 3-1-5 protocol and both hit lifetime bests after 4 sessions.
Reasons it might work are:
- Increased volume of practice helps.
- Increased variety of stimulus with the different load and speeds.
- Enough specificity once we’re getting close to 90% singles to have carryover for top weight.
3-1-5
First block is 5 sets of three at around 60% > Go For Speed!
Second block is 5 sets of 1 at around 80%
Third block is 5 sets of 5 at around 60%
Add 2.5kg to all movements each time you repeat the block.
4-6 sessions of improvement are usually possible.
Other programs
Strength & Mass Holiday -
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