My waves are 3 weeks for squat bench and deadlift and they are modeled like this. Brandon lilly is the creator of the cube method, and currently trains at berea barbell in berea, ky. Background the bench press is the only discipline in powerlifting with 10 different categories based on body weight. The sickle and hammer are a sign of respect to the soviet methods, and lifters that inspired me as a lifter, and coach. My bias towards the 10 x 3 method is based on science.
Pdf isometric strength of powerlifters in key positions of. Cube method successfails powerlifting forums t nation. The cube method is a comprehensive program that will help you take out all of the uncertainty in your training and finally give you a definitive program to help you to achieve your goals. Pdf isometric strength of powerlifters in key positions. Powerbuilding is becoming a prominent way of training for many. Cube method question i have followed a 531 type progression for almost a year now. Isometric strength of powerlifters in key positions of the conventional deadlift 33 but all lifters reported training regularly using the conventional style n14, age range. Powerlifting is the ultimate test of upper body strength. The journey to the cubehow the cube method was formed. The aim is to study the correlation between 150 mm dia. Here is a short list of my powerlifting achievements.
For the most part i do all of my own programming but i recently read the cube method and was thinking of giving it a go since i have a while before my next meet. There was a significant main effect for pf 3,39 87. Postactivation potentiation pap training for the lower. But, much like tnation, my training principles are continuously evolving. This is a programme for the bench press only and can be used for blocks of 46 weeks within the longer, usual powerlifting cycle see classic powerlifting cycle 2. Intensity of training the practical training experience of elite athletes is a very useful source of information in sports science. Zatsiorsky intensity of strength training fact and theory. I had a few americans that complained about this, but i spoke with numerous russian lifters, and coaches and they were very encouraging of the design. The cube method utilizes a back to basics architecture that programs. The foundation of creating a training routine is vital to the success of anyone who plans on building an impressive amount of strength and muscular size. The knowledge and experience of a 10 year career in powerlifting the cube method has given me the greatest multiply, and raw totals in my career. Aug 23, 2014 just finished up a 10 week cycle of the cube method. Free ebook pdf powerlifting for the people coasooee. Reprinted with permission from the author, bob shaefer.
Y ou want a balanced physique, lean muscle mass and the power. The programme may be suitable for midrange lifters best raw bench c 120150kg who would find that a. Powerlifting breaks down every aspect of the sport, including fueling, preparation, and execution of the three primary lifts. Brandon lilly, one of the greatest powerlifters raw and geared still competing, published the cube method out of my absolute frustration with my training, myself, and the sport of powerlifting. The lifter contacted me in 2009 and enlisted me to program his training utilizing the block system. This program allows any power lifters to build a strong and honed. The block method for powerlifting ebook contents and accompanying lecture video contents. Brandon lillys cube predator program is a successor to the cube method, which is a 4x weekly powerlifting program with a back to basics approach to training. A quick intro to the cube method for those of you that dont know how i model my training.
After taking some time off for a roadtrip, moving to a new city, and beginning a new job i am looking to switch things up for a little bit. This article is going to teach you how to do this using the unique type of training called powerbuilding. Jun 08, 2015 article originally posted on the author is brandon senn who is a trainer and member of our coaching team at my gym elite performance center. Cube method vs 531 strength and power the gripboard. Complaints and criticism so weve arrived at brandon lillys the cube method. I made it to the 5th cycle because i committed to it for a year. I have been really wanting to try beyond 531, but dont really want to bounce from program to program. All lifts with a barbell above 90 percent of cf m are included in this category. I dont know what the official name of the program is, but i do know that the most recent. The cube method ebook can be found on amazon or jts strength. The cube method focuses on three main training methods. Cube method is a power lifting program that is designed for power lifters.
Jul 31, 2016 hybrid performance, which is the main and most popular programming, rotates between four and five training days a week and incorporates weightlifting, powerlifting and bodybuilding into the mix. Just lookin to get some feedback from people who have done it. The cube method is the powerlifting training program that has taken athlete after athlete. Apr 30, 2014 im looking at you texas method and madcows i dont know what cube method is or how it compares to 531, but i didnt start to appreciate the magic of 531 until about the 5th cycle. The cube method is not just another powerlifting program. Is it possible to devise a method of training that will allow you to compete in both bodybuilding and powerlifting competition. The cube method is a fairly new routine gaining popularity. Cube is another one of those, aimed squarely at a 10week programme for a powerlifting meet. For instance i believe the cube method is a great introduction to the method itself, and very good for all ranges of lifters. A quick intro to the cube method for those of you that dont know how i model my training, this is my second week of my deadlift wave so it is a speed week. Effect sizes were evaluated with the method of hopkins. Brandon lilly, one of the greatest powerlifters raw and geared still competing.
The cube method by brandon lilly nook book ebook barnes. In particular, the new cube kingpin method is examined. So far, in the 16 weeks taking out deload weeks, i have put on 65 lbs on my bench press, 70 lbs on my squat, and nearly 100 lbs on my deadlift. Usa powerlifting will not send teams to multiple 2020 ipf meets heather connor deadlifts a huge 185kg407 lbs to round out big total brooke ence is a villain in the american gladiatorsstyle.
The cube method is the powerlifting training program that has taken. As such, the program is structured around peaking in the 10th week. The motor unit graph above shows that the greatest force producing effects of the ffr and ff motor units occur within a timeframe of less than ten seconds. Louie simmons has been without a doubt one of the most iconic and at times controversial figures in the strength world. Instead, cube predator focuses primarily on the bench press and bench accessories, allowing it to be plugged in to other programs. Cube predator bench program spreadsheet 2020 lift vault.
There are tons of great powerlifting programsthe westside conjugate method, 531, and block periodization to name a fewbut nothing quite like the cube method, a 10week program developed by brandon lilly, a worldrenowned powerlifter and owner of a threelift total in excess of 2,000 pounds. The ultimate guide to powerbuilding jacked factory. Cube method squat reps sample workout from ebook youtube. Now, hall of famer and ninetime world powerlifting champion dan austin has teamed with strength pdf and conditioning expert dr. Recently, totalbody training programs have become en vogue. Time to take the guesswork out of powerlifting training. Information sheet powerlifting this information is intended to be a generic guide to assist new athletes to get involved in powerlifting. Free ebook pdf powerlifting for the people i have free access to download and read the book online.
Lilly gives you a lot of freedom when choosing your assitance work for this program. Brandon has trained at some of the worlds best powerlifting gyms including westside barbell, lexen xtreme, and guerrilla squad barbell. Bench press, explosive work, repetition work, heavy work. To be clear, i am going to be focusing on his most recent release of the program also known as the cube boss method, cube kingpin, and cube 365 strong. Week 1heavy work week 2explosive work week 3repetition work i call it cube tr. As of this publishing, brandon holds the number one ranking in. They didnt do much else in the beginning no other exercises except. Build strength and size with the cube method muscle. Isometric strength of powerlifters in key positions of the. Preceding this october feat, uepa went headtohead with williams in june 2017 at the 2017 ipf classic world powerlifting championships. That said, the ebook is only 69 pages long and more than half of it centers around brandon lillys philosophies about life rather than the actual cube method.
After taking some time off for a roadtrip, moving to a new city, and beginning a new. Brandon lilly is a beast with huge raw and geared powerlifting totals. My latest system is based on one method i find most useful for hypertrophy, along with a. There are specific hybrid weightlifting and powerlifting tracks along with a threetimesaweek hybrid lite though they all involve more. This calculator is for the improved cube program described in his book 365 strong.
I have worked with brandon for a number of years and you may find him featured in some of my coaching videos as well. Brandon lillys cube method program spreadsheet lift vault. Og cube shirt brandon lilly home of the cube method. The cube method utilizes a back to basics architecture that programs periods of heavy, explosive, repbased, and body work on the big. Brandon lillys cube method program spreadsheet 2020 lift vault. Principles of resistance training resistance training vs. The cube predator is not to be mistaken with an offseason cycle.
Without having access to strongman kit, i never got the chance to tackle the event days each week but once i move nearer to a gym that has some strongman kit i shall be revisiting this one. In the book brandon goes over specific weight percentages and set and reps that should be performed during the cycle. For example, use skull crushers to improve your triceps strength on the bench press or use front squats to target your quads for the back squat. At this championship, he finished with a 460kg 1,014 lb. To be clear, i am going to be focusing on his most recent release of the program also known as the cube boss method, cube kingpin. This method of training is designed to help you gain strength in a. The kingpin is a much more volumeintensive, advanced program that benefits competitors. Whether youre just starting out in the powerlifting game or you are a seasoned veteran the cube method is a must read guaranteed to bring a great. I had the mock meet today and overaal pretty disapointed in the results.
A proven strength training method to help you keep making progress after the newbie phase. If you want to download powerlifting for the people book, i provide downloads as a pdf, kindle, word, txt, ppt, rar and zip. Jan 02, 2015 in another 4 weeks i will hit 6 months on the cube method for strongman 2. In fact, the second article i wrote for tnation, back in 2001, was a totalbody training system. I focus on the competition lifts for my main movement, and i always use straight weight. Bryan mann to create the sports most comprehensive resource. Once linear gains stall theres a bunch of intermediate programmes that can be used 531, texas method, madcow, and so on and so on. If youre interested in doing the cube method, youll probably want to snag a copy of 365 strong for reference material. This method was created, and has been used by brandon lilly himself. That includes a periodization model, a system for routine composition, procedural guidelines to transition from and to different phases within a mesocycle or between mesocycles, and very precise instructions concerning execution. It combines and rotates heavy days, rep days, and explosive days in a way that has never been done before. The shorter the set duration, the greater the potential for force production, if the concentric muscle action and load are high enough.
505 222 637 1585 26 859 1500 1233 1553 785 259 1627 926 1563 513 768 119 1061 1519 1434 26 331 1193 2 1114 1255 1211 841 29 204 1421 691 1102 483 334 729 28