Cube Method

Sport:

DAY 1

DAY 2

Reps

Speed

WEEK 1
SET
REP

PCT

WT

PCT

WEEK 2
SET
REP

Heavy
WT

WEEK 3
SET
REP

PCT

70%

1
3

x
X

5
3

60%

1
3

x
X

5
3

80%

1
3
1

x
X
X

5
3
1

15
10

30
15

24

10

EXPLOSIVE!!!
NEGATIVE ARCH

1.5 min RECOVERY

BARBELL REV. LUNGES

14
3

14

24
12

24
3

12

80%

1.5 min RECOVERY

Kroc Rows

REPS ARE EACH ARM!

STANDING
1 ARM ON BENCH
KEEP ELBOW TIGHT
PULL TO ARMPIT
1.5 min RECOVERY
Arnolds

2-3 min RECOVERY

2-BOARD CLOSE GRIP

WT

Speed

WEEK 2
SET
REP

PCT
70%

10
10

30
AMP

10

WT

WEEK 3
SET
REP

PCT
60%

WT

10

30
AMP

24
AMP

12

15

24

Pause on the Board

DRIVE WITH TRICEPS

REPS=EACH LEG
BIG STEP BACKWARD
SHOULDERS BACK
STEP BWD & SINK DEEP
1.5 min RECOVERY
SEATED BOX JUMPS

Reps

WEEK 1
SET
REP

PCT
BENCH PRESS
TOUCH BAR TO CHEST
MAKE SURE YOU HAVE
A SPOTTER!!

GET DEEP!!!!!!
OPEN UP YOUR HIPS

2-3 min RECOVERY

POWER CLEANS

Heavy
WT

BACK SQUAT

SLIGHT LEAN FORWARD

CHEST UP
REPS EACH ARM

FEET LAND QUIETLY

1.5 min RECOVERY

CALF RAISES

36
12

36
3

12

45
10

1.5 min RECOVERY

Tricep Death

SQUEEZE AT THE TOP

30

36

45

Boards 0-4-0
5 reps at each board

1.5 min RECOVERY

MANUAL NECK

36
3

PARTNER
RESISTANCE
FWD/BWD/LEFT/RIGHT
4 DIRECTIONS
(5 SECS PER REP)
1 min RECOVERY
CORE

36

15

PLANK
FRONT:SIDE:SIDE 2:1:1

3
3

118

x
x

30

15

2 min
2 min

3
3

134

x
x

1.5 min RECOVERY

ROT. CUFF WORK

SCARECROWS
PRONE T
PRONE Y
BAND PULL APARTS
(**USE LIGHT DBs**)
1 min RECOVERY
CORE

15

2 min
2 min

3
3

x
x

2.5 m
2.5 m

0
0

24

LT
LT
LT

2
2
2
1

130

2x
2x

94

BODY WEIGHT:

NOTES:
CONDITIONING:
DAY 1
WEEK 1

DAY 2
WEEK 1

WEEK 2

WEEK 2

WEEK 3

WEEK 3

x
x
x
x

24

10
10
10
100

2
2
2
1

60

Hanging Leg Raises

Windshield Wipers

HOW DO YOU FEEL?

BODY WEIGHT:

Name:

Day 1 & Day 2-Wave 1

POWERLIFTING

x
x
x
x

24

10
10
10
100

2
2
2
1

60

12
12

2x
2x

98

x
x
x
x

10
10
10
100
60

12
12

2x
2x

117

15
15

Cube Method

Sport:

DAY 3

DAY 4

Speed
WEEK 1
SET
REP

PCT

Heavy
WT

WEEK 2
SET
REP

PCT

Reps
WT

PCT

Bodybuilding

WEEK 3
SET
REP

WT

PCT

DEADLIFT
8

80%

70%

START FROM FLOOR

NEGATIVE ARCH
SIT LOW TO START

WT

Bodybuilding
PCT

WEEK 2
SET
REP

WT

Bodybuilding
PCT

WEEK 3
SET
REP

WT

10

30
10

24
10

18
12

30
10

30
10

36
10

30
10

30
12

30
15

30
25

36
34

1
2

X
X

45
50
25

LOWER BAR JUST BELOW

CHIN AND DRIVE UP

2-3 min RECOVERY

OLYMPIC SQUAT

24
10

10
3

2 min RECOVERY
DB FLOOR PRESS

EXPLOSIVE!!!
OPEN UP YOU HIPS
GET DEEP!!!

PAUSE AT THE BOTTOM

COMPLETELY FLAT

30
SNATCH GRIP DEF. DL

24

18

1.5 min RECOVERY

BARBELL ROWS

START FROM FLOOR

NEGATIVE ARCH
SIT LOW

NEGATIVE ARCH
PULL BAR TO STOMACH

0
3

24
12

24
3

12

18
10

1.5 min RECOVERY

UPRIGHT ROWS

NEGATIVE ARCH
DRIVE HIPS FORWARD
AND TOES INTO PLATE
SQUEEZE THRU HAMSTRINGS

KEEP ELBOWS
ABOVE WRISTS

1.5 min RECOVERY

SHRUGS

36
12

36
3

12

30
15

1.5 min RECOVERY

BAND TRICEP EXT.

NEGATIVE ARCH
SQUEEZE AT THE TOP

SQUEEZE AT
THE BOTTOM

1.5 min RECOVERY

MANUAL NECK

36
3

PARTNER
RESISTANCE
FWD/BWD/LEFT/RIGHT
4 DIRECTIONS
(5 SECS PER REP)
1 min RECOVERY
CORE

36

15

PLANK
FRONT:SIDE:SIDE 2:1:1

3
3

150

x
x

45

15

2 min
2 min

3
3

130

x
x

1.5 min RECOVERY

ROT. CUFF WORK

SCARECROWS
PRONE T
PRONE Y
BAND PULL APARTS
(**USE LIGHT DBs**)
1 min RECOVERY
CORE

15

2 min
2 min

3
3

x
x

2.5 m
2.5 m

0
0

100

LT
LT
LT

119

NOTES:
CONDITIONING:
DAY 1
WEEK 1

DAY 2
WEEK 1

WEEK 2

WEEK 2

WEEK 3

WEEK 3

x
x
x
x

2x
2x

220

BODY WEIGHT:

2
2
2
1

102

10
10
10
100

2
2
2
1

60

Hanging Leg Raises

Windshield Wipers

HOW DO YOU FEEL?

BODY WEIGHT:

WEEK 1
SET
REP

OH PRESS
60%

1.5 min RECOVERY

GHR

Name:

Day 3 & Day 4-Wave 1

POWERLIFTING

x
x
x
x

100

10
10
10
100

2
2
2
1

60

12
12

2x
2x

222

x
x
x
x

10
10
10
100
60

12
12

2x
2x

229

15
15

Cube Method

Sport:

DAY 1

DAY 2

Reps

Speed

WEEK 1
SET
REP

PCT

WT

PCT

WEEK 2
SET
REP

Heavy
WT

Heavy

WEEK 3
SET
REP

PCT

WT

BACK SQUAT
80%

1
3

x
X

5
3

65%

1
3

x
X

5
3

85%

2-3 min RECOVERY

POWER CLEANS

1
3
1

x
X
X

5
3
1

15
10

30
15

12

EXPLOSIVE!!!
NEGATIVE ARCH

1.5 min RECOVERY

BARBELL REV. LUNGES

14
3

14

24
12

24
3

12

85%

1.5 min RECOVERY

Kroc Rows

REPS ARE EACH ARM!

STANDING
1 ARM ON BENCH
KEEP ELBOW TIGHT
PULL TO ARMPIT
1.5 min RECOVERY
Arnolds

2-3 min RECOVERY

2-BOARD CLOSE GRIP

WT

Speed

WEEK 2
SET
REP

PCT
80%

10

30
AMP

10

WT

WEEK 3
SET
REP

PCT
65%

WT

10

30
AMP

24
AMP

12

15

12

Pause on the Board

DRIVE WITH TRICEPS

REPS=EACH LEG
BIG STEP BACKWARD
SHOULDERS BACK
STEP BWD & SINK DEEP
1.5 min RECOVERY
SEATED BOX JUMPS

Reps

WEEK 1
SET
REP

PCT
BENCH PRESS
TOUCH BAR TO CHEST
MAKE SURE YOU HAVE
A SPOTTER!!

GET DEEP!!!!!!
OPEN UP YOUR HIPS

SLIGHT LEAN FORWARD

CHEST UP
REPS EACH ARM

FEET LAND QUIETLY

1.5 min RECOVERY

CALF RAISES

36
12

36
3

12

45
10

1.5 min RECOVERY

Tricep Death

SQUEEZE AT THE TOP

30

36

45

Boards 0-4-0
5 reps at each board

1.5 min RECOVERY

MANUAL NECK

36
3

PARTNER
RESISTANCE
FWD/BWD/LEFT/RIGHT
4 DIRECTIONS
(5 SECS PER REP)
1 min RECOVERY
CORE

36

15

PLANK
FRONT:SIDE:SIDE 2:1:1

3
3

116

x
x

30

15

2 min
2 min

3
3

122

x
x

1.5 min RECOVERY

ROT. CUFF WORK

SCARECROWS
PRONE T
PRONE Y
BAND PULL APARTS
(**USE LIGHT DBs**)
1 min RECOVERY
CORE

15

2 min
2 min

3
3

x
x

2.5 m
2.5 m

0
0

24

LT
LT
LT

2
2
2
1

126

2x
2x

90

BODY WEIGHT:

NOTES:
CONDITIONING:
DAY 1
WEEK 1

DAY 2
WEEK 1

WEEK 2

WEEK 2

WEEK 3

WEEK 3

x
x
x
x

24

10
10
10
100

2
2
2
1

60

Hanging Leg Raises

Windshield Wipers

HOW DO YOU FEEL?

BODY WEIGHT:

Name:

Day 1 & Day 2-Wave 2

POWERLIFTING

x
x
x
x

24

10
10
10
100

2
2
2
1

60

12
12

2x
2x

96

x
x
x
x

10
10
10
100
60

12
12

2x
2x

105

15
15

Cube Method

Sport:

DAY 3

DAY 4

Speed
WEEK 1
SET
REP

PCT

Heavy
WT

Reps

WEEK 2
SET
REP

PCT

WT

PCT

Bodybuilding

WEEK 3
SET
REP

WT

PCT

DEADLIFT
6

85%

80%

START FROM FLOOR

NEGATIVE ARCH
SIT LOW TO START

WT

Bodybuilding
PCT

WEEK 2
SET
REP

WT

Bodybuilding
PCT

WEEK 3
SET
REP

WT

10

30
10

24
10

18
12

30
10

30
10

36
10

30
10

30
12

30
15

30
25

36
34

1
2

X
X

45
50
25

LOWER BAR JUST BELOW

CHIN AND DRIVE UP

2-3 min RECOVERY

OLYMPIC SQUAT

12
10

6
3

2 min RECOVERY
DB FLOOR PRESS

EXPLOSIVE!!!
OPEN UP YOU HIPS
GET DEEP!!!

PAUSE AT THE BOTTOM

COMPLETELY FLAT

30
SNATCH GRIP DEF. DL

24

18

1.5 min RECOVERY

BARBELL ROWS

START FROM FLOOR

NEGATIVE ARCH
SIT LOW

NEGATIVE ARCH
PULL BAR TO STOMACH

0
3

24
12

24
3

12

18
10

1.5 min RECOVERY

UPRIGHT ROWS

NEGATIVE ARCH
DRIVE HIPS FORWARD
AND TOES INTO PLATE
SQUEEZE THRU HAMSTRINGS

KEEP ELBOWS
ABOVE WRISTS

1.5 min RECOVERY

SHRUGS

36
12

36
3

12

30
15

1.5 min RECOVERY

BAND TRICEP EXT.

NEGATIVE ARCH
SQUEEZE AT THE TOP

SQUEEZE AT
THE BOTTOM

1.5 min RECOVERY

MANUAL NECK

36
3

PARTNER
RESISTANCE
FWD/BWD/LEFT/RIGHT
4 DIRECTIONS
(5 SECS PER REP)
1 min RECOVERY
CORE

36

15

PLANK
FRONT:SIDE:SIDE 2:1:1

3
3

138

x
x

45

15

2 min
2 min

3
3

126

x
x

1.5 min RECOVERY

ROT. CUFF WORK

SCARECROWS
PRONE T
PRONE Y
BAND PULL APARTS
(**USE LIGHT DBs**)
1 min RECOVERY
CORE

15

2 min
2 min

3
3

x
x

2.5 m
2.5 m

0
0

100

LT
LT
LT

117

NOTES:
CONDITIONING:
DAY 1
WEEK 1

DAY 2
WEEK 1

WEEK 2

WEEK 2

WEEK 3

WEEK 3

x
x
x
x

2x
2x

220

BODY WEIGHT:

2
2
2
1

102

10
10
10
100

2
2
2
1

60

Hanging Leg Raises

Windshield Wipers

HOW DO YOU FEEL?

BODY WEIGHT:

WEEK 1
SET
REP

OH PRESS
65%

1.5 min RECOVERY

GHR

Name:

Day 3 & Day 4-Wave 2

POWERLIFTING

x
x
x
x

100

10
10
10
100

2
2
2
1

60

12
12

2x
2x

222

x
x
x
x

10
10
10
100
60

12
12

2x
2x

229

15
15

Cube Method

Sport:

DAY 1

DAY 2

Reps

Speed

WEEK 1
SET
REP

PCT

WT

PCT

WEEK 2
SET
REP

Heavy
WT

Heavy

WEEK 3
SET
REP

PCT

WT

BACK SQUAT
70%

1
3

x
X

5
3

60%

1
3

x
X

5
3

90%
93%
95%

GET DEEP!!!!!!
OPEN UP YOUR HIPS

2-3 min RECOVERY

POWER CLEANS

10

1.5 min RECOVERY

BARBELL REV. LUNGES

14
3

x
x
x

1
1
1

1
3
1

x
X
X

5
3
1

15
10

30
15

14

24
12

24
3

12

90%
93%
95%

1
1
1

x
x
x

1
1
1

1.5 min RECOVERY

Kroc Rows

REPS ARE EACH ARM!

STANDING
1 ARM ON BENCH
KEEP ELBOW TIGHT
PULL TO ARMPIT
1.5 min RECOVERY
Arnolds

2-3 min RECOVERY

2-BOARD CLOSE GRIP

WT

Speed

WEEK 2
SET
REP

PCT
85%

10

30
AMP

10

WT

WEEK 3
SET
REP

PCT
70%

WT

10

30
AMP

24
AMP

12

15

10

Pause on the Board

DRIVE WITH TRICEPS

REPS=EACH LEG
BIG STEP BACKWARD
SHOULDERS BACK
STEP BWD & SINK DEEP
1.5 min RECOVERY
SEATED BOX JUMPS

Reps

WEEK 1
SET
REP

PCT
BENCH PRESS
TOUCH BAR TO CHEST
MAKE SURE YOU HAVE
A SPOTTER!!

1
1
1

24

EXPLOSIVE!!!
NEGATIVE ARCH

SLIGHT LEAN FORWARD

CHEST UP
REPS EACH ARM

FEET LAND QUIETLY

1.5 min RECOVERY

CALF RAISES

36
12

36
3

12

45
10

1.5 min RECOVERY

Tricep Death

SQUEEZE AT THE TOP

30

36

45

Boards 0-4-0
5 reps at each board

1.5 min RECOVERY

MANUAL NECK

36
3

PARTNER
RESISTANCE
FWD/BWD/LEFT/RIGHT
4 DIRECTIONS
(5 SECS PER REP)
1 min RECOVERY
CORE

36

15

PLANK
FRONT:SIDE:SIDE 2:1:1

3
3

120

x
x

30

15

2 min
2 min

3
3

134

x
x

1.5 min RECOVERY

ROT. CUFF WORK

SCARECROWS
PRONE T
PRONE Y
BAND PULL APARTS
(**USE LIGHT DBs**)
1 min RECOVERY
CORE

15

2 min
2 min

3
3

x
x

2.5 m
2.5 m

0
0

24

LT
LT
LT

2
2
2
1

123

2x
2x

87

BODY WEIGHT:

NOTES:
CONDITIONING:
DAY 1
WEEK 1

DAY 2
WEEK 1

WEEK 2

WEEK 2

WEEK 3

WEEK 3

x
x
x
x

24

10
10
10
100

2
2
2
1

60

Hanging Leg Raises

Windshield Wipers

HOW DO YOU FEEL?

BODY WEIGHT:

Name:

Day 1 & Day 2-Wave 3

POWERLIFTING

x
x
x
x

24

10
10
10
100

2
2
2
1

60

12
12

2x
2x

92

x
x
x
x

10
10
10
100
60

12
12

2x
2x

103

15
15

Cube Method

Sport:

DAY 3

DAY 4

Speed
WEEK 1
SET
REP

PCT

Heavy
WT

Reps

WEEK 2
SET
REP

PCT

WT

PCT

Bodybuilding

WEEK 3
SET
REP

WT

PCT

DEADLIFT
5

90%
93%
95%

START FROM FLOOR

NEGATIVE ARCH
SIT LOW TO START

OLYMPIC SQUAT

10
10

1
1
1

x
x
x

1
1
1

85%

WT

Bodybuilding
PCT

WEEK 2
SET
REP

WT

Bodybuilding
PCT

WEEK 3
SET
REP

WT

10

30
10

24
10

18
12

30
10

30
10

36
10

30
10

30
12

30
15

30
25

36
34

1
2

X
X

45
50
25

LOWER BAR JUST BELOW

CHIN AND DRIVE UP

2
3

2 min RECOVERY
DB FLOOR PRESS

EXPLOSIVE!!!
OPEN UP YOU HIPS
GET DEEP!!!

PAUSE AT THE BOTTOM

COMPLETELY FLAT

30
SNATCH GRIP DEF. DL

24

18

1.5 min RECOVERY

BARBELL ROWS

START FROM FLOOR

NEGATIVE ARCH
SIT LOW

NEGATIVE ARCH
PULL BAR TO STOMACH

0
3

24
12

24
3

12

18
10

1.5 min RECOVERY

UPRIGHT ROWS

NEGATIVE ARCH
DRIVE HIPS FORWARD
AND TOES INTO PLATE
SQUEEZE THRU HAMSTRINGS

KEEP ELBOWS
ABOVE WRISTS

1.5 min RECOVERY

SHRUGS

36
12

36
3

12

30
15

1.5 min RECOVERY

BAND TRICEP EXT.

NEGATIVE ARCH
SQUEEZE AT THE TOP

SQUEEZE AT
THE BOTTOM

1.5 min RECOVERY

MANUAL NECK

36
3

PARTNER
RESISTANCE
FWD/BWD/LEFT/RIGHT
4 DIRECTIONS
(5 SECS PER REP)
1 min RECOVERY
CORE

36

15

PLANK
FRONT:SIDE:SIDE 2:1:1

3
3

136

x
x

45

15

2 min
2 min

3
3

123

x
x

1.5 min RECOVERY

ROT. CUFF WORK

SCARECROWS
PRONE T
PRONE Y
BAND PULL APARTS
(**USE LIGHT DBs**)
1 min RECOVERY
CORE

15

2 min
2 min

3
3

x
x

2.5 m
2.5 m

0
0

100

LT
LT
LT

113

NOTES:
CONDITIONING:
DAY 1
WEEK 1

DAY 2
WEEK 1

WEEK 2

WEEK 2

WEEK 3

WEEK 3

x
x
x
x

2x
2x

220

BODY WEIGHT:

2
2
2
1

102

10
10
10
100

2
2
2
1

60

Hanging Leg Raises

Windshield Wipers

HOW DO YOU FEEL?

BODY WEIGHT:

WEEK 1
SET
REP

OH PRESS
70%

1.5 min RECOVERY

GHR

Name:

Day 3 & Day 4-Wave 3

POWERLIFTING

x
x
x
x

100

10
10
10
100

2
2
2
1

60

12
12

2x
2x

222

x
x
x
x

10
10
10
100
60

12
12

2x
2x

229

15
15