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Top 3 Dynamic Squat and Dynamic Bench Cycles
In the spirit of the 4th of July, we are going to f ocus on explosive (re: dynamic) training. So listed below are the top 3 cycles f or the squat and bench. T hese are not extremely f ancy but they do work. So when you start getting conf used, go back to the basics. Your strength will thank you. T he f ollowing are taken f rom the Dynamic Bench Press Manual and the Dynamic Squat Manual. Dynamic Squat Cycles Basic Straight Weight Cycle Application: T his cycle is f or the beginner who has average squat f orm and needs to work on strength. T his was what was used f or years at Westside Barbell. T his is still occasionally used so don’t be af raid to throw this in if you are an advanced squatter. Training Cycle: Week 1 – 50% f or 12 sets 2 reps Week 2 – 55% f or 10 sets 2 reps Week 3 – 60% f or 8 sets 2 reps Training percent is based on current one rep max with the f ree squat with equipment. T hese percents are used as guidelines. T he more advanced the lif ters the lighter the percent needed. If you are a raw lif ter or do not use power lif ting gear then a minimum of 10% should be added to the listed percents. All sets should be perf ormed with the use of a parallel box. You should rest no more than 45 to 60 seconds between sets Basic Chain Cycle Application: T his is a very good cycle f or the advanced lif ter who has good squat skill and f orm. T he chains will help to develop a greater level of squat stability as well as increasing the explosion out of the bottom of the squat. T his would be a very good of f season strength cycle f or the advanced. Training Cycle: Week 1 – 55% f or 8 sets 2 reps Week 2 – 58% f or 8 sets 2 reps Week 3- 60% f or 8 sets 2 reps Suggested Chain: Squat Max: 200-400 Pounds – 60 total pounds of chains Squat Max: 400-500 Pounds – 80 total pounds of chains Squat Max: 500-600 Pounds – 100 total pounds of chains Squat Max: 600-800 Pounds – 120 total pounds of chains

You should rest no more than 45 to 60 seconds between sets Band Training Cycle Application: T his is a very good strength cycle f or the intermediate – advanced lif ter who has good squat skill and f orm.Squat Max: 800-950 Pounds – 160 total pounds of chains Chains should be set up so 2-4 chain links are all the ground at all time.53% f or 8 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. work up to a heavy double. Training percent is based on current one rep max with the f ree squat with equipment.com.com. Notes: Bands should be set up so there is tension at the bottom of the lif t. T hese percents are used as guidelines. T he bands will help to develop a greater level of squat stability as well as increasing the explosion out of the bottom of the squat. work up to a heavy double. Training percent is based on current one rep max with the f ree squat with equipment. You should rest no more than 45 to 60 seconds between sets . All sets should be perf ormed with the use on a parallel box. If you f eel good af ter your sets. If you f eel good af ter your sets. T here should be a f eeder chain to adjust the chain length. T he more advanced the lif ters the lighter the percent needed. For more ideas on this see the article accommodating resistance in the articles section at our web site www. If you are a raw lif ter or do not use power lif ting gear then a minimum of 10% should be added to the listed percents. T he more advanced the lif ters the lighter the percent needed. To accomplish this at Westside we use a choke loop at the bottom of the mono lif t with an attached 2×4 to spread the choke out wider. T hese percents are used as guidelines. T his should not be done every week but should be completed at least once through the cycle. T he chain set up should be the same as sold by EliteFT S. Training Cycle: Week 1 – 47% f or 8 sets 2 reps Week 2 – 51% f or 8 sets 2 reps Week 3. T his would be a very good of f season and strength building squat phase f or the intermediate – advanced strength athlete.elitef ts. T his should not be done every week but should be completed at least once through the cycle. If you are a raw lif ter or do not use power lif ting gear then a minimum of 10% should be added to the listed percents. All sets should be perf ormed with the use on a parallel box.

T his cycle is designed to harness the benef its of dynamic training while still developing the raw strength many notice lif ters are still lacking. medium and wide) * On those days you f eel good and the weight f eel easy then add 2 sets of 5 reps at the end of the 8 dynamic speed sets with a weight ranging f rom 10-20% higher then weight used f or the dynamic sets. Training Cycle: Week 1 – 60% f or 8 sets 3 reps (use three dif f erent grips: close. If the trainee f eels they do have a good technical base and are ready f or bands then the f ollow cycle is f or them.Dynamic Bench Training Straight Weight Cycle Application: T his cycle is intended f or those who have more than one year of training under there belt but still f eel they need to add more muscle mass. Band Cycle Application: Bands are not recommended f or beginners. medium and wide) Week 3 – 60% f or 8 sets 3 reps f ollowed by 2 sets 5 reps with 70% (use three dif f erent grips: close. Training Cycle: Week 1 – 50% f or 8 sets 3 reps f ollowed by 2 sets 5 reps with 60% (use three dif f erent grips: close. medium and wide) Week 3 – 60% f or 8 sets 3 reps (use three dif f erent grips: close. Chain Cycle Application: T his cycle is intended f or the beginning trainee who has been through a f ew of the beginner straight weight cycles and is ready to add chains into the training cycle. medium and wide) Week 2 – 60% f or 8 sets 3 reps (use three dif f erent grips: close. T his is because the beginner has not yet developed the muscular and technical base needed f or band training. medium and wide) All percentages are based on your raw bench press max. medium and wide) Week 2 – 55% f or 8 sets 3 reps f ollowed by 2 sets 5 reps with 65% (use three dif f erent grips: close. Suggested Chain (based on max bench press) (chain weight is f or both side combined) 100-200 Pounds – 20 pounds 201-300 Pounds – 40 pounds 301-400 Pounds – 60 pounds 401-500 Pounds – 80 pounds 501-600 Pounds – 100 pounds 601-700 Pounds – 120 pounds 800 Plus Pounds – 140 pounds Chains should be set up with the use of a support chain with main weight chain running through the support chain with ½ of the main chain weight resting on the f loor when the barbell in is the racked position. If trainee does not f eel they are ready it is . Beginner may still have some technical issue with the bench press and is looking f or something new to try out that will help them bring their dynamic strength to the next level.

best to stick with straight weight and chain cycles until they are ready. Training Cycle: Week 1 – 50% f or 8 sets 3 reps (use three dif f erent grips: close. medium and wide) Week 2 – 50% f or 8 sets 3 reps (use three dif f erent grips: close. medium and wide) * On those days you f eel good and the weight f eel easy then add 2 sets of 5 reps at the end of the 8 dynamic speed sets with a weight ranging f rom 10-20% higher then weight used f or the dynamic sets. . T he recommended band tension is based on the total band tension at the top of the bench press. Suggested Band Tensions (based on max bench press) 100-200 Pounds – Bands not recommended 201-300 Pounds – 30-40 pounds of band tension at the top of the lif t 301-400 Pounds – 40-50 pounds of band tension at the top of the lif t 401-500 Pounds – 70 – 80 pounds of band tension at the top of the lif t 501-600 Pounds – 70 – 80 pounds of band tension at the top of the lif t 601-700 Pounds – 100-120 pounds of band tension at the top of the lif t 800 Plus Pounds – 140-160 pounds of band tension at the top of the lif t * Bands should be set up so there is always tension at the bottom of the lif t. medium and wide) Week 3 – 50% f or 8 sets 3 reps (use three dif f erent grips: close.

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