Brandon lilly, one of the greatest powerlifters raw and geared still competing, published the cube method out of my absolute frustration with. The texas method balances the stress of increased weight and varied volume with adequate recovery time so that intermediate lifters will progress for an extended period of time. May 29, 2014 how to use a speed square why it might be the most important tool you own duration. The cube method for strongman is a training manual written by multiple worlds strongest man competitor josh thigpen. A quick intro to the cube method for those of you that dont know. Powerlifting training guide in 1972, the dynamo club had 70 highly qualified weightlifters do an experiment by rotating 2545 special exercises, including the classical lifts. Apr 18, 2020 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. Garage fit pull up assist band, stretch resistance mobility band powerlifting bands extra durable, pullup assist bands for cross. Before i begin its important for me to clarify what i aim to accomplish through writing this article. Just perform the main compound movements and choose what accessory work you want to do. Plus get all the latest and greatest powerlifting, weightlifting and strength training. This program will allow you to increase your strength in a carefully calculated approach.
Boris sheiko, the russian powerlifting team coach and the instigator of more puking than a crossfit convention, often designs his high volume powerlifting programs with two squat, bench press, or deadlift sessions sandwiched around another movement in the same lifting session. What are your opinions of the pros and cons of each. This is a complete strongman program that i think will take strongman training to the next level, and i would greatly encourage any strongman to get the cube method for strongman. But thats because dave signs my checks and i have to nod and laugh. Funny you mention this, i did some calculations on the cube program and compared it to prilipens recommendations and the volume on cube was barely over half. Bench cycle the reason there is a new variation is because the more athletes i work with, and the more people i coach to bigger and bigger numbers, i get ideas, i try things, and i adapt ideas.
How to use a speed square why it might be the most important tool you own duration. The cube program is basically a rotation of threeweek waves in a threeweek block of the bench, squat, and pull, with the fourth day being devoted to bodybuilding exercises for your weak points. Brandon lillys cube method program spreadsheet 2020 lift. I will get heat for this but for powerlifting i think the overhead press is a distraction. Cube follows the same methods, just broken up into waves instead of weekly microcycles. The cube predator is one example of how to set that up. If youre interested in doing the cube method, youll probably want to snag a copy of 365 strong for reference material. Sign up today and receive our youtube 250k ebook for free.
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 instead, cube predator focuses primarily on the bench press and bench accessories, allowing it to be plugged in to other programs. Powerlifting can test your constitution, discipline, will, and dedication. Next, reduce the volume for 68 reps and 46 sets for 3 weeks before beginning phase 2. Westside barbell template the standard template powerlifting. This method of training is designed to help you gain strength in a. Cube method successfails powerlifting forums t nation. I currently do 531, but have read a little on the cube. Brandon lillys cube method program spreadsheet 2020 lift vault. Most other powerlifting programs run each lift through the same level of intensity at the same time. Youll start around 70% for sets of 5 and really start pushing it around week 5.
Mondays are high volume, wednesdays are active recovery, and fridays are high intensity. Apr 30, 2014 cube just looks like remixed westside to me. But for a raw lifter not using drugs sheiko or thibs powerlifting layer would get my vote. Basically, i am admitting to you that my system is not perfect, and the more i learn the more perfect i try to m. As mentioned above, each routine comes with a freetodownload excel spreadsheet and pdf that will personalize each plan to your specific needs regarding what weights to use.
Week 1heavy work week 2explosive work week 3repetition work i call it cube tr. This method of training is designed to help you gain strength in a consistent manner and is there every step of the way to keep you on track. 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. Dec 05, 2012 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. But thats because dave signs my checks and i have to nod and laugh whenever he says. I did a modified version added more volume using prelipins table and got a 25lb pr on squat, 20lb pr on bench, and a 45lb pr on my dead so from my perspective it works well. 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. Cube obviously has way more volume, i have used it and still have some of my crew running it. The standard template there is a great story from dave about how the standard template originated. Cube seems legit but it hasnt stood the test of time.
Instead, cube predator focuses primarily on the bench press and bench accessories, allowing it to be plugged in to other programs. The author uses the cube and its 8 corners for the first time to represent 8 forms of the strategic management way of business, in that the 8 corners of a cube represent the competitive advantage of any organization. This fact is often overlooked by novice or inexperienced lifters. Ive heard it 435 different times and it never gets old. Complaints and criticism so weve arrived at brandon lillys the cube method. The cube method by brandon lilly nook book ebook barnes. This is a unique book, in the fact that it addresses many issues training for strongman. Because the cube method is an actual powerlifting program, it is designed as a 10. To get stronger and bigger you must move heavier weights or get extra reps with the same weight. 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. Are you tired of programs that leave you coming up short on meet day. Are you ready for the next level in powerlifting training.
Oct 11, 20 cube is another one of those, aimed squarely at a 10week programme for a powerlifting meet. Im running westside now, and in the short time my squat has gone up and i am sure my deadlift has as well. Cube is another one of those, aimed squarely at a 10week programme for a powerlifting meet. 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. Strength is the foundation for athletic performance, and powerlifting being wholly devoted to its cultivation can help you reach and break barriers not only on the platform but on the field. Cube predator bench program spreadsheet 2020 lift vault. Brandon lilly is a beast with huge raw and geared powerlifting totals. If you are an athletic powerlifter an athlete looking to take advantage of the triedandtrue methods of. Brandon lillys cube method program spreadsheet lift vault. A lot of my training takes away from what i learned from cube method which is the importance of not going heavy all the time, doing variations with carryover, and structuring a rotating schedule so that there arent heavy squats the same week as heavy.
Ive revamped my powerlifting diet plan to go from a perpetual or perma bulk, to a diet laserfocused towards maximum performance during training. Apr 17, 2020 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. The cube method for strongman juggernaut training systems. The cube method utilizes a back to basics architecture that programs periods of heavy, explosive, repbased, and body work on the big. A powerlifter diet for maximum performance ive revamped my powerlifting diet plan to go from a perpetual or perma bulk, to a diet laserfocused towards maximum performance during training. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method. In this case, he recommends combining the overhead press and deadlifts on the same day. Interested in peoples opinions of who did both, and even people that only stuck with one. This calculator is for the improved cube program described in his book 365 strong. This method was created, and has been used by brandon lilly himself.
The cube method ebook can be found on amazon or jts strength. Lilly gives you a lot of freedom when choosing your assitance work for this program. After the meet or mock meet you feet your max lifts back into the plan for the next round. By all accounts, its the worlds most hardcore powerlifting gym. The book lays out the workout program, including conditioning days. The cube method is a fairly new routine gaining popularity. Dec, 2012 this is a complete strongman program that i think will take strongman training to the next level, and i would greatly encourage any strongman to get the cube method for strongman. The basic idea is that you have four days of training. That said, the ebook is only 69 pages long and more than half of it centers.
If anyones interested in brandon lillys cube method heres the excel spreadsheet. Special olympics powerlifting coaching guide july 2011 3 special olympics powerlifting coaching guide introduction introduction this online guide is intended to provide special olympics coaches with comprehensive guidance for developing a powerlifting training and competition season and teaching powerlifting skills. Jim wendlers 531 program has become incredibly popular because its simple and it works for a lot of people. Powerlifting follows a very simple method, one which is often overlooked, underused and undermined. 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. In the book brandon goes over specific weight percentages and set and reps that should be performed during the cycle. A lot of my training takes away from what i learned from cube method which is the importance of not going heavy all the time, doing variations with carryover, and structuring a rotating schedule so that there arent heavy squats the same week as heavy pulls.
This is simply because making lifts makes you stronger and missing lifts doesnt. It can push your body to its limits, and show you your best. Apr 24, 2020 the cube method for strongman is a training manual written by multiple worlds strongest man competitor josh thigpen. Simmons, himself a renowned powerlifter and strength coach, has not only amassed some of the strongest men and women in strength sportscurrently its members hold 5 of the top 10 powerlifting totals of all timebut his techniques and methods continue to draw only the most. Dec 14, 2015 cube seems legit but it hasnt stood the test of time. If youre a patient intermediate lifter or a smart advanced lifter and you want to get stronger by making deliberate and steady progress each month then follow this program. If anyones interested in brandon lillys cube method heres the. 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. Liftspecific powerlifting routines squat, bench press, and deadlift programs specialty and peaking powerlifting routines. I definitely would not call cube a high volume program. Chad wesley smith also includes a 3dayperweek option which allows for increased focus on conditioning work such as sprinting and jumping. How to manipulate volume and intensity as a powerlifter to.
Its too early to tell what the long term benefit is going to be, but it feels good for now. 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. My waves are 3 weeks for squat bench and deadlift and they are modeled like this. The chart is followed by an explanation for the nutrient timings and amounts. Here is a short list of my powerlifting achievements. For example, in jim wendlers 531 program, the big three build. Researching and testing out the information ive learned over the past 2 weeks, ive come to the final plan below. Instead of ohp you could do a 1 or 2 board partial press or benching against chainsa slingshot and then follow that up with more bench accessory. What are your guys views on the two against each other.
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