12-Week Basic Cycle

Formats: Web, Text, Excel,  |   $29

Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: Low-Moderate
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Lower volume & intensity tolerance; Less experienced lifters; Combining with CrossFit

This is a 12 week cycle with plenty of squatting, pulling and pressing strength work for the first several weeks. This is a good cycle for fairly well-balanced lifters. The volume and intensity are moderate, so this cycle is good for newer lifters or those who cannot tolerate a lot of volume and intensity.

Notes:

• This is a relatively "light" training cycle - use it if you don't recover well from more intense, higher volume programs
• The cycle is good for beginning and intermediate lifters, BUT you may have to adjust the weights, as your 1RMs are likely inaccurate. If certain lifts feel too easy, increase the weight.

What People Say

"Finished up the 12 week basic cycle after about 15 months off from Crossfit with lifetime PRs of +25lb snatch, +35lb clean & jerk plus PRs in, well, everything from strict press to deadlift."
- Jeremy J.

"I have just completed your 12 week basic cycle and have improved my competition results from 85/115 in Dec to 93/118 in Apr and 90/121 in June with misses at 95/125."
- Paul T.

"Snatch went from 93 to 105, CJ from 116 to 123."
- Andrew N.

"Snatch went from 75 lbs to 143 lbs Clean and Jerk went from around 165 lbs to 212 lbs. Also front and back squat has really improved. I highly recommend this to the beginner lifter."
- Josh M.

"Lifts went from 60/70kg to SOLID 75/95kg at my second meet, and possibly good for more. Back squat from 110 to 125kg. Great programming, really helped me strengthen all the different portions of my pulls and definitely helped my overhead strength. Clear and concise, well-balanced cycle."
- Patrick S.

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