Convergent Phase Training

All of the good, none of the bad

by Charles Staley

Convergent Phase Training

One of my central operating paradigms is the realization that all methods,

devices, philosophies and techniques involved in strength training have specific
benefits and drawbacks. If your training lacks sufficient diversity, you'll
accumulate the drawbacks and habituate to the benefits. And that ain't good.

Interestingly enough, however , even the concept of training diversity has its own
set of benefits and drawbacks! For example, for strength athletes, insufficient
continuity will negatively impact strength gains, since every time you rotate your
exercise menu you have to expend a lot of energy readjusting to the new
exercises.

There's a way to reap the benefits of a diverse training strategy without

accumulating its drawbacks. It's called convergent phase training (CPT) and
here's how it works. Training frequency is three times per microcycle. In the
examples I provide in this article, a microcycle is one week; however , it could be
as little as six days or as long as twelve days, depending on your particular
needs. For example, in-season athletes may benefit from a longer cycle. Each
workout consists of a "core" exercise and a circuit. You'll use three core exercises
and two circuits.

Core Exercise Selection

The core exercises are selected on the basis of dynamic correspondence. This is
similar to the concept of specificity; however , an exercise which dynamically
corresponds to your sport skill may not outwardly appear similar to the event! For
example, punching with dumbbells in the hands appears to be very similar to the
punching done in the boxing ring, at least at first glance. However , it has a low
degree of dynamic correspondence.

There are several reasons for this. In order to develop the pecs, delts, and
triceps, you need to be in a supine (lying) position so that the targeted muscle
fibers are fighting against gravity during the movement. Also, the additional load
imposed by the dumbbells requires excessive contribution from the antagonists in
order to maintain joint integrity. Lastly, the dumbbells will be too light to develop
strength and too heavy to develop speed. A better choice for boxers would be the
bench press, with weights that range between 55 and 85 percent of maximum.
This exercise properly conditions the muscles which contribute to the boxing
punch, although it doesn't appear specific to the skill in question.

The core exercises in the program provided may or may not have a high degree
of dynamic correspondence to your sport skills. They are provided for the purpose
of illustration only. If you're a bodybuilder not engaged in any other sport, select
three multi-joint exercises which represent a large percentage of the body's total
muscle mass with minimal redundancy. One example might be the squat, pull-up
and bench press. Another might be the deadlift, dips, and rows.
Constructing the Circuits

Each circuit represents half of the body's muscles. I designate muscle groups into
the following 2 circuits:

Circuit A
1) Hamstrings
2) Lats/Traps/Rear Delts
3) Triceps
4) Gastrocs
5) Rectus Abdominus/Trunk-Hip Flexion
6) Grip Strength (Wrist and/or finger flexion emphasis)

Circuit B
1) Quads
2) Pecs/Front Delts
3) Biceps/Brachialis/Brachioradialis
4) Soleus
5) Obliques/Flexion-Rotation exercises
6) Grip Strength (wrist and/or finger extension emphasis)

Use the same circuits for four microcycles (one month for the example provided)
and then change them for each successive month. When choosing circuit
exercises for the next month's circuits, base your choices on eliminating
weaknesses. For example, if your squats seem to be limited by poor low back
strength, choose exercises, training methods, and loading parameters that will be
instrumental in addressing these weak links.

Although I've relied mostly on straight sets for the circuits presented here, there's
no reason why you can't employ drop-sets, eccentric training, Tellekinetics,
plyometrics, or whatever else you find to be effective. Be creative!

Converging Phases

The name "convergent phase training" refers to the fact that there are two
separate rhythms (or phases) that converge on regular intervals, in this case,
every two weeks. Here's a skeleton outline of the first two microcycles for the
example I've provided:

Day Core Exercise Circuit

Week One

Monday Clean A

Wednesday Bench B

Friday Squat A

Week Two

Monday Clean B

Wednesday Bench A

Friday Squat B
As you can see, when using CPT , you train two weeks at a time without ever
repeating the same workout. Yet at the same time, there's a significant amount
of continuity. It's the best of both worlds.

Another interesting aspect of CPT is the unique rhythm that takes place. Muscles
used in the three core lifts are trained one time one week, and then three times
the next week. For example, in week one of this sample workout, the pecs are
trained on Wednesday and in week two the pecs are trained on Monday,
Wednesday and Friday. All other muscles are trained twice one week, and once
the next week. This represents shock followed by recovery, the way God intended
it to be!

Before You Start the Program

• Before starting, conservatively estimate one rep maximums (1RM) for

your three core lifts. You'll be working off percentages of maximum with
the core lifts in this program so you'll know this info.

• Assign exercises for each muscle group in each circuit. When choosing
circuit exercises for muscles which are also used in the "core" exercises,
try to avoid redundancy. For example, if you use the bench press as a core
exercise, don't choose a Smith machine bench for the circuits. Use an
exercise that's significantly different in as many ways as possible. Some
choices for this example might include dips, dumbbell flyes, cable
crossovers, or incline dumbbell presses.

• Don't work particularly hard on the first week with regard to the circuits.
The perceived intensity of the first week should be about 70 to 75 percent
of maximum in terms of overall stress and energy expenditure.

• Progression, volume control, and testing: On week two, tweak your

weights, sets, and reps (on the circuits only) so that your total training
volume increases by 10%. Generally, the easiest way to do this is to leave
the weight the same and simply add one rep per set on each exercise of
the circuits. Then increase volume by another 10% on week three. On
week four the volume should be 50% of week three for your circuit
exercises. This one week reduction of volume is intended to facilitate a
more complete recovery and give you a physiological jump start for the
next mesocycle.

You'll do performance testing every fourth microcycle as well. This

involves working up to your one rep max for all three core lifts and then
dropping back to 80% of that number for one all-out set. This will provide
an additional hypertrophy stimulus and also provide feedback on training-
induced fiber conversion (i.e. the less reps you can do at 80% of 1RM, the
more your transitional fibers are converting to the fast end of the
spectrum).

A Sample Program

Here's a sample CPT program to get you started. If any of the exercises are
unfamiliar , seem inappropriate to you for any reason, or you simply don't have
the right equipment, go ahead and make the appropriate substitutions. I'm
suggesting four to five sets of five to six reps on the circuit exercises. However , if
higher or lower reps are better suited for your needs, go ahead and tweak it. In
other words, the principles involved are more important than the details.
Also, the circuits are meant to be done as conventional circuits. In otherwords,
you're going to do one exercise after another (1-6), taking as much rest as is
absolutely necessary. You'll then repeat the circuit for the prescribed number of
times.

The core exercises should be completed in 15 minutes or less. The circuit itself
should be completed in about 45 minutes or less. Most athletes will intuitively
rest less between early sets and more between later sets, as fatigue accumulates.

Note: I'm presenting the program using layouts from my Training-Nutrition

Manager tracking software (available at http://www.myodynamics.com), so
that you can see how I'm tracking and progressing the training volumes.

Also, although the following sample program seems to repeat itself a lot, I want
you to see an entire program and get a feel for the big picture. Note the changes
in each step. Remember , this is a three month sample program.

Month One / Week One

Monday

A1) Hang Clean: 5 sets of 4 reps (5 x 4) at 80% of 1RM

This is just a clean that starts from just above knee level rather than from the floor .

A2) Circuit A: 4-5 sets of 4 reps per exercise

1) Hamstrings: Glute-Ham-Gastroc Raise

This is just another term for glute-ham machine raises or a "reverse hyper". If you don't have a
glute-ham machine, you can lie facedown on a high bench with your legs hanging off the end. Then
simply extend the legs. The only problem with this method is adding weight.

2) Lats: Chin-Up

3)Triceps: Lying EZ Bar Triceps Extension (skull crushers)

4) Gastrocs: Jumps in Place: 4 reps with dumbbells, then 4 reps with bodyweight only
This exercise resembles jumping rope, minus the rope. The objective is to bounce like a ball without
resetting between reps. Seek a feeling of "hanging" in the air on each rep.
 5) Rectus Abdominus: Hanging Pikes: hanging from a chin bar, flex at hips and trunk
until shins touch bar

6) Grip Strength: Straight Bar Reverse Curl

This is just a straight bar curl, except you keep both hands facing down during the movement.

Wednesday

B1) Bench Press: 5 x 4 at 80% 1RM

B2) Circuit B: 4-5 sets of 4 reps per exercise

1) Quads: Decline Step-Up (right leg)

This is like a traditional step-up on a box or step, except the step isn't flat; it's declined, or slanted
away from you. In other words, it's slanted so your toe is about two or three inches lower than your
heel. This can also be done in a hack squat machine. If you use this option, you'll have to stand
backwards in the machine.

2) Quads: Decline Step-Up (left leg)

3) Pecs: Incline Dumbbell Press

4) Biceps: Dumbbell Preacher Curl

5) Soleus: Seated Calf Raise

6) Obliques: Russian Twist

Start sitting on the floor with hips and knees flexed to approximately 90 degree angles. Grasp a
 medicine ball or small dumbbell and swing it to the right and left as you keep the hips from rotating
with the shoulders. The arms aren't perpendicular to the torso, but instead, kept low, near the
thighs, as the medicine ball is swung to each side.

7) Grip Strength: Dumbbell Hammer Curl

A hammer curl is like a regular curl except you hold the dumbbell as you would a hammer i.e. with
the palm facing in instead of up.

Friday

A1) Half-Squat (slightly above parallel): 3 x 2 at 90% 1RM

A2) Circuit A: 4-5 sets of 4 reps per exercise

1) Hamstrings: Glute-Ham-Gastroc Raise

2) Lats: Chin-Up

3) Triceps: Lying EZ Bar Triceps Extension

4) Gastrocs: Jumps in Place4 reps with dumbbells, then 4 reps with bodyweight only

5) Rectus Abdominus: Hanging Pikes

6) Grip Strength: Straight Bar Reverse Curl

Month One / Week Two

Monday

B1) Hang Clean: 4 x 3 at 85% 1RM

B2) Circuit B: 4-5 sets of 5 reps per exercise

1) Quads: Decline Step-Up (right)

2) Quads: Decline Step-Up (left)

3) Pecs: Incline Dumbbell Press

4) Biceps: Dumbbell Preacher Curl

5) Soleus: Seated Calf Raise

6) Obliques: Russian Twist

7) Grip Strength: Dumbbell Hammer Curl

Wednesday

A1) Bench Press: 4 x 3 at 85% 1RM

A2) Circuit A: 4-5 sets of 5 reps per exercise

1) Hamstrings: Glute-Ham-Gastroc Raise

2) Lats: Chin-Up

3) Triceps: Lying EZ Bar Triceps Extension

4) Gastrocs: Jumps in Place

5 reps with dumbbells, then 5 reps with bodyweight only

5) Rectus Abdominus: Hanging Pikes

6) Grip Strength: Straight Bar Reverse Curl

Friday

B1) Half-Squat (slightly above parallel): 4 x 3 at 85% 1RM

B2) Circuit B: 4-5 sets of 5 reps per exercise

1) Quads: Decline Step-Up (right)

2) Quads: Decline Step-Up (left)

3) Pecs: Incline Dumbbell Press

4) Biceps: Dumbbell Preacher Curl

5) Soleus: Seated Calf Raise

6) Obliques: Russian Twist

 7) Grip Strength: Dumbbell Hammer Curl

Month One / Week Three

Monday

A1) Hang Clean: 3 x 2 at 90% 1RM

A2) Circuit A: 4-5 sets of 6 reps per exercise

1) Hamstrings: Glute-ham-gastroc raise

2) Lats: Chin-Up

3) Triceps: Lying EZ Bar Triceps Extension

4) Gastrocs: Jumps in Place

6 reps with dumbbells, then 6 reps with bodyweight only

5) Rectus Abdominus: Hanging Pikes

6) Grip Strength: Straight Bar Reverse Curl

Wednesday

B1) Bench Press: : 3 x 2 at 90% 1RM

B2) Circuit B: 4-5 sets of 6 reps per exercise

1) Quads: Decline Step-Up (Right)

2) Quads: Decline Step-Up (Left)

3) Pecs: Incline Dumbbell Press

4) Biceps: Dumbbell Preacher Curl

5) Soleus: Seated Calf Raise

6) Obliques: Russian Twist

7) Grip Strength: Dumbbell Hammer Curl

Friday

A1) Half-Squat (slightly above parallel): 3 x 2 at 90% 1RM

A2) Circuit A: 4-5 sets of 6 reps per exercise

1) Hamstrings: Glute-ham-gastroc raise

2) Lats: Chin-Up

3) Triceps: Lying EZ Bar Triceps Extension

 4) Gastrocs: Jumps in Place
6 reps with dumbbells, then 6 reps with bodyweight only

5) Rectus Abdominus: Hanging Pikes

6) Grip Strength: Straight Bar Reverse Curl

Month One / Week Four

Note: Remember , total volume for your circuit exercises should be reduced 50% from last week. You'll also
be testing your 1RM for your core exercise then repping out with 80% of that new max.

Monday

B1) Hang Clean: 1RM testing, then max reps with 80%

B2) Circuit B: 2-3 sets of 5-6 reps per exercise

1) Quads: Decline Step-Up (right)

2) Quads: Decline Step-Up (left)

3) Pecs: Incline Dumbbell Press

4) Biceps: Dumbbell Preacher Curl

5) Soleus: Seated Calf Raise

6) Obliques: Russian Twist

7) Grip Strength: Dumbbell Hammer Curl

Wednesday

A1) Bench Press: 1RM testing, then max reps with 80%

A2) Circuit A: 2-3 sets of 5-6 reps per exercise

1) Hamstrings: Glute-ham-gastroc raise

2) Lats: Chin-Up

3) Triceps: Lying EZ Bar Triceps Extension

4) Gastrocs: Jumps in Place

3 reps with dumbbells, then 3 reps with bodyweight only

5) Rectus Abdominus: Hanging Pikes

6) Grip Strength: Straight Bar Reverse Curl

Friday

B1) Half-Squat (slightly above parallel)

1RM testing, then max reps with 80%
B2) Circuit B: 2-3 sets of 5-6 reps per exercise

1) Quads: Decline Step-Up (Right)

2) Quads: Decline Step-Up (Left)

3) Pecs: Incline Dumbbell Press

4) Biceps: Dumbbell Preacher Curl

5) Soleus: Seated Calf Raise

6) Obliques: Russian Twist

7) Grip Strength: Dumbbell Hammer Curl

Month Two / Week One

Note:Core exercise percentages are based on new 1RMs achieved last week.

Monday

A1) Hang Clean: 5 x 4 at 80% 1RM

A2) Circuit A: 4-5 sets of 4 reps per exercise

1) Hamstrings: Stiff-leg Deadlift

2) Lats: Chest-supported Seated Row

This can be done with any type of chest-supported seated rowing machine, such as a Hammer
machine.

3) Triceps: French Press

Use both hands and a single dumbbell for this exercise. Keep your elbows in a fixed position and
lower the dumbbell behind your head.

4) Gastrocs: Leg Press Calf Raise

This is just a calf raise done in a standard leg press machine.

5) Rectus Abdominus: Downward Ball Smash

Here's a great exercise to perform if you've had a bad day at work. Start with the medicine ball
overhead, stand with elbows and knees slightly flexed, and up on the toes.

Accelerate the ball downward, attempting to burst the ball against the floor . If the ball has a
minimal amount of bounce, you'll be able to catch it and smoothly continue to the next rep in one
continuous motion. For greatest force production, there should be little or no

hesitation between raising and smashing the ball downward. The amount of force generated can be
roughly gauged by how high the ball bounces off the floor .
 6) Grip Strength: Static Bar Holds with Oversized Bar
All you have to do here is stand erect holding an oversized bar in the normal grip position; no
alternated grip, hook grip or straps allowed. You can wrap a towel around the bar if you don't have
access to fat bars. The goal here is to hold the weighted bar for 20 seconds per set. 1 rep x 20
seconds is a set, so to speak. Once 20 seconds is possible, add weight on the next workout.

Wednesday

B1) Bench Press: 5 x 4 at 80% 1RM

B2) Circuit B: 4-5 sets of 4 reps per exercise)

1) Quads: Front Squat (heels elevated)

2) Pecs: Dips

3) Biceps: Incline Dumbbell Curl

4) Soleus: Donkey Seated Calf Raise

Here's one you don't see everyday . Sit on a bench with your toes on a three inch block under a
chinning bar . Your partner stands on your thighs near your knees and grabs the chinning bar for
balance. Then you lift and lower your heels. (Just be sure your training partner wears clean
underwear and you're both confident about your sexuality .) You can use plates under your toes if
you don't have a block.
 5) Obliques: Reverse Trunk Twist on Ball
Get a secure hold on the bar of a Smith machine or a heavily loaded barbell in a power rack. At the
start, the bar is directly over the shoulders and the apex of the ball is under the low back. Legs are
together and straight with hips flexed to 90 degrees.

Keeping your shoulders stabilized, allow your legs to fall to your left until (ideally) they are at the
same distance to the floor as your hips. Then return to center and continue down to opposite side.
This is one repetition. You can increase resistance by holding a medicine ball between your feet.
This exercise may also be performed from the floor .

6) Grip Strength: Preacher Hammer Curl

This is performed just like a normal hammer curl with a dumbbell except you're sitting in a
preacher (Scott) bench.

Friday

A1) Half-Squat (slightly above parallel): 5 x 4 at 80% 1RM

A2) Circuit A: 4-5 sets of 4 reps per exercis

1) Hamstrings: Stiff-leg Deadlift

 2) Lats: Chest-supported Seated Row

3) Triceps: French Press

4) Gastrocs: Leg Press Calf Raise

5) Rectus Abdominus: Downward Ball Smash

6) Grip Strength: Static Bar Holds with Oversized Bar

Month Two / Week Two

Monday

B1) Hang Clean: 4 x 3 at 85% 1RM

B2) Circuit B: 4-5 sets of 5 reps per exercise

1) Quads: Front Squat (heels elevated)

2) Pecs: Dips

3) Biceps: Incline Dumbbell Curl

4) Soleus: Donkey Seated Calf Raise

5) Obliques: Reverse Trunk Twist on Ball

6) Grip Strength: Preacher Hammer Curl

Wednesday

A1) Bench Press 4 x 3 at 85% 1RM

A2) Circuit A: 4-5 sets of 5 reps per exercise

1) Hamstrings: Stiff-leg Deadlift

2) Lats: Chest-supported Seated Row

3) Triceps: French Press

4) Gastrocs: Leg Press Calf Raise

5) Rectus Abdominus: Downward Ball Smash

6) Grip Strength: Static Bar Holds with Oversized Bar

Friday

B1) Half-Squat (slightly above parallel): 4 x 3 at 85% 1RM

B2) Circuit B: 4-5 sets of 5 reps per exercise

1) Quads: Front Squat (heels elevated)

 2) Pecs: Dips

3) Biceps: Incline Dumbbell Curl

4) Soleus: Donkey Seated Calf Raise

5) Obliques: Reverse Trunk Twist on Ball

6) Grip Strength: Preacher Hammer Curl

Month Two / Week Three

Monday

A1) Hang Clean: 3 x 2 at 90% 1RM

A2) Circuit A: 4-5 sets of 6 reps per exercise

1) Hamstrings: Stiff-leg Deadlift

2) Lats: Chest-supported Seated Row

3) Triceps: French Press

4) Gastrocs: Leg Press Calf Raise

5) Rectus Abdominus): Downward Ball Smash

6) Grip Strength: Static Bar Holds with Oversized Bar

Wednesday

B1) Bench Press: 3 x 2 at 90% 1RM

B2) Circuit B: 4-5 sets of 6 reps per exercise

1) Quads: Front Squat (heels elevated)

2) Pecs: Dips

3) Biceps: Incline Dumbbell Curl

4) Soleus: Donkey Seated Calf Raise

5) Obliques: Reverse Trunk Twist on Ball

6) Grip Strength: Preacher Hammer Curl

Friday

A1) Half-Squat (slightly above parallel): 3 x 2 at 90% 1RM

A2) Circuit A: 4-5 sets of 6 reps per exercise

1) Hamstrings: Stiff-leg Deadlift

 2) Lats: Chest-supported Seated Row

3) Triceps: French Press

4) Gastrocs: Leg Press Calf Raise

5) Rectus Abdominus: Downward Ball Smash

6) Grip Strength: Static Bar Holds with Oversized Bar

Month Two / Week Four

Note: Remember , total volume should be reduced 50% from last week on the circuits.

Monday

B1) Hang Clean: 1RM testing, then max reps with 80%

B2) Circuit B: 2-3 sets of 5-6 reps per exercise

1) Quads: Front Squat (heels elevated)

2) Pecs: Dips

3) Biceps: Incline Dumbbell Curl

4) Soleus: Donkey Seated Calf Raise

5) Obliques: Reverse Trunk Twist on Ball

6) Grip Strength: Preacher Hammer Curl

Wednesday

A1) Bench Press: 1RM testing, then max reps with 80%

A2) Circuit A: 2-3 sets of 5-6 reps per exercise

1) Hamstrings: Stiff-leg Deadlift

2) Lats: Chest-Supported Seated Row

3) Triceps: French Press

4) Gastrocs: Leg Press Calf Raise

5) Rectus Abdominus: Downward Ball Smash

6) Grip Strength: Static Bar Holds with Oversized Bar

Friday

B1) Half-Squat (slightly above parallel)

1RM T esting, then max reps with 80%
B2) Circuit B: 2-3 sets of 5-6 reps per exercise

1) Quads: Front Squat (heels elevated)

2) Pecs: Dips

3) Biceps: Incline Dumbbell Curl

4) Soleus: Donkey Seated Calf Raise

5) Obliques: Reverse Trunk Twist on Ball

6) Grip Strength: Preacher Hammer Curl

Month Three / Week One

Note: Core exercise percentages are based on new 1RM's achieved last week.

Monday

A1) Hang Clean: 5 x 4 at 80% 1RM

A2) Circuit A: 4-5 sets of 4 reps per exercise

1) Hamstrings: Ball Unilateral Leg Curl (left leg)

Lay face up on the floor , with the arms perpendicular to the torso, palms down to stabilize your
position on the floor . The working leg is held straight and with the foot on the top of a Swiss ball.
The non-working leg is raised in the air .

Step one: Raise the hips off the floor , so that the entire body forms a straight line. The knee of the
working leg should be slightly flexed, not locked out. This starting position is critical for success in
this exercise.

Step two: Maintaining a straight (neutral) hip position, "curl" by flexing the knee of the working leg
until it's just past 90 degrees of flexion. Return to start position (keep hips up!) and repeat for
indicated number of repetitions.
 2) Hamstrings: Ball Unilateral Leg Curl (right leg)

3) Lats: Close, Parallel-grip Pull-Up

4) Triceps: Decline Dumbbell Triceps Extension

This is performed like a "skull crusher" only you use dumbbells and a decline bench.

5) Gastrocs: Donkey Calf Raise (Partner or Machine)

6) Rectus Abdominus: Sit-Up

7) Grip Strength: Straight-bar Thumbless Reverse Curl

Wednesday

B1) Bench Press: 5 x 4 at 80% 1RM

B2) Circuit B: 4-5 sets of 4 reps per exercise

1) Quads: Lunge in Place (left)

This is just a static lunge where the forward foot stays put as you move up and down.

2) Quads: Lunge in Place (right)

3) Pecs: Dips

4) Biceps: Low Cable Curl

5) Soleus: Seated Calf Raise

6) Obliques: Supine Twisting Medicine Ball Pike

Start with the medicine ball between your feet, with legs straight and together .

Reach up and grab the ball with your left hand by executing a twisting crunch. Uncurl back down to
the starting position and pass the ball to your right hand. Curl back up and replace the ball between
your feet with your right hand, and uncurl back down. Reach up and grab the ball with your left
hand, and return to start, etc.

Note: Keep low back flat to the floor at all times, and avoid flexing your neck (i.e., do not bring the
chin to the upper chest).
 7) Grip Strength: Incline Hammer Curl

Friday

A1) Half-Squat (slightly above parallel): 5 x 4 at 80% 1RM

A2) Circuit A: 4-5 sets of 4 reps per exercise

1) Hamstrings: Ball Unilateral Leg Curl (left)

2) Hamstrings: Ball Unilateral Leg Curl (right)

3) Lats: Close, Parallel-grip Pull-Up

4) Triceps: Decline Dumbbell Triceps Extension

5) Gastrocs: Donkey Calf Raise (Partner or Machine)

6) Rectus Abdominus: Sit-Up

7) Grip Strength: Straight-bar Thumbless Reverse Curl

Month Three / Week Two

Monday
B1) Hang Clean: 4 x 3 at 85% 1RM

B2) Circuit B: 4-5 sets of 5 reps per exercise

1) Quads: Front Squat (heels elevated)

2) Pecs: Dips

3) Biceps: Incline Dumbbell Curl

4) Soleus: Donkey Seated Calf Raise

5) Obliques: Reverse Trunk Twist on Ball

6) Grip Strength: Preacher Hammer Curl

Wednesday

A1) Bench Press: 4 x 3 at 85% 1RM

A2) Circuit A: 4-5 sets of 5 reps per exercise

1) Hamstrings: Ball Unilateral Leg Curl (left)

2) Hamstrings: Ball Unilateral Leg Curl (right)

3) Lats: Close, Parallel-grip Pull-Up

4) Triceps: Decline Dumbbell Triceps Extension

5) Gastrocs: Donkey Calf Raise (Partner or Machine)

6) Rectus Abdominus: Sit-Up

7) Grip Strength: Straight-bar Thumbless Reverse Curl

Friday

B1) Half-Squat (slightly above parallel): 4 x 3 at 85% 1RM

B2) Circuit B: 4-5 sets of 5 reps per exercise

1) Quads: Front Squat (heels elevated)

2) Pecs: Dips

3) Biceps: Incline Dumbbell Curl

4) Soleus: Donkey Seated Calf Raise

5) Obliques: Reverse Trunk Twist on Ball

6) Grip Strength: Preacher Hammer Curl

Month 3 / Week Three

Monday

A1) Hang Clean: 3 x 2 at 90% 1RM

A2) Circuit A: 4-5 sets of 6 reps per exercise

1) Hamstrings: Ball Unilateral Leg Curl (left)

2) Hamstrings: Ball Unilateral Leg Curl (right)

3) Lats: Close, Parallel-grip Pull-Up

4) Triceps: Decline Dumbbell Triceps Extension

5) Gastrocs: Donkey Calf Raise (Partner or Machine)

6) Rectus Abdominus: Sit-Up

7) Grip Strength: Straight-bar Thumbless Reverse Curl

Wednesday

B1) Bench Press: 3 x 2 at 90% 1RM

B2) Circuit B: 4-5 sets of 6 reps per exercise

1) Quads: Front Squat (heels elevated)

2) Pecs: Dips

3) Biceps: Incline Dumbbell Curl

4) Soleus: Donkey Seated Calf Raise

5) Obliques: Reverse Trunk Twist on Ball

6) Grip Strength: Preacher Hammer Curl

Friday

A1) Half-Squat (slightly above parallel): 3 x 2 at 90% 1RM

A2) Circuit A: 4-5 sets of 6 reps per exercise

1) Hamstrings: Ball Unilateral Leg Curl (left)

2) Hamstrings: Ball Unilateral Leg Curl (right)

3) Lats: Close, Parallel-grip Pull-Up

4) Triceps: Decline Dumbbell Triceps Extension

5) Gastrocs: Donkey Calf Raise (partner or machine)

6) Rectus Abdominus: Sit-Up

7) Grip Strength: Straight-bar Thumbless Reverse Curl

 Month Three / Week Four

Note: Remember , total volume should be reduced 50% from last week on circuits.

Monday

B1) Hang Clean: 1RM testing, then max reps with 80%

B2) Circuit B: 2-3 sets of 5-6 reps per exercise

1) Quads: Front Squat (heels elevated)

2) Pecs: Dips

3) Biceps: Incline Dumbbell Curl

4) Soleus: Donkey Seated Calf Raise

5) Obliques: Reverse Trunk Twist on Ball

6) Grip Strength: Preacher Hammer Curl

Wednesday

A1) Bench Press: 1RM testing, then max reps with 80%

A2) Circuit A: 2-3 sets of 5-6 reps per exercise

1) Hamstrings: Ball Unilateral Leg Curl (left)

2) Hamstrings: Ball Unilateral Leg Curl (right)

3) Lats: Close, Parallel-grip Pull-Up

4) Triceps: Decline Dumbbell Triceps Extension

5) Gastrocs: Donkey Calf Raise (partner or machine)

6) Rectus Abdominus: Sit-Up

7) Grip Strength: Straight-bar Thumbless Reverse Curl

Friday

B1) Half-Squat (slightly above parallel):

1RM testing, then max reps with 80%

B2) Circuit B: 2-3 sets of 5-6 reps per exercise

1) Quads: Front Squat (heels elevated)

2) Pecs: Dips

3) Biceps: Incline Dumbbell Curl

 4) Soleus: Donkey Seated Calf Raise

5) Obliques: Reverse Trunk Twist on Ball

6) Grip Strength: Preacher Hammer Curl

Conclusion

After this 12 week cycle, take a week off and regroup. When deciding what type
of training to do following this cycle, take stock of your strengths and
weaknesses, and make sure that the weaknesses are addressed in the
subsequent cycle.

Good luck with the program!

About the Author

Charles Staley currently coaches several national and world class athletes in a
number of sports, including weightlifting, powerlifting, track and field, jiu jitsu,
and judo. Check out Charles's books, tracking software, and consultation services
at his web site Myodynamics.com or by calling 800-519-2492.

Editor's Note: If you haven't checked out Staley's training and nutrition software
yet, you really should. It's one of the few products of its type recommended by T-
mag. Click on either of the screen shots for a larger version: