Hold Fast Iron

"As iron sharpens iron, so one person sharpens another." Proverbs 27:17

Hold Fast Iron is dedicated to sharpening the lives of others.  

CUBE METHOD

This method was created, and has been used by Brandon Lilly.

The Cube Method focuses on three main training methods. It starts with heavy work, then explosive work, and finishes with repetition work. It is a 10 week training program that will have you training three or four days per week. Brandon Lilly prefers training four days per week, with the fourth day focusing on bodybuilding/accessory work. Week 10 will be considered your meet week. If you’re not competing, then week 10 will be considered a “mock meet” where you will attempt new PR’s. You will then base your next 10 week cycle off of your new PR’s.

 

The overall programmatic structure of The Cube is typical of old school American powerlifting programs. Each lift is featured once per week. Due to the fact that a different quality is trained for each lift during each week, you also get substantial variation in intensity and volume from session to session.

The Program

The Cube Program will have you training 3 to 4 days per week, preference being 4 days if possible. Each cycle using the Cube Method should last 10 weeks. Once you’ve completed a cycle you should participate in a meet or run a “mock meet” at your gym.

Each wave will be three weeks long and will consist of the three major exercises; squat, bench, and deadlift. The model is listed below.

Week 1

  • Heavy Work Day
  • Explosive Work Day
  • Rep Work Day
  • Bodybuilder Day

Week 2

  • Explosive Work Day
  • Rep Work Day
  • Heavy Work Day
  • Bodybuilder Day

Week 3

  • Rep Work Day
  • Heavy Work Day
  • Explosive Work Day
  • Bodybuilder Day

Week 4

  • Recycle The Wave (Weeks 1-3)

To purchase Brandon Lilly's book outlining the Cube Method in greater detail, follow the link below.
 

http://www.amazon.com/The-Cube-Method-Brandon-Lilly-ebook/dp/B00CSWPN2S/ref=as_sl_pc_ss_til?tag=powtowin-20&linkCode=w01&linkId=DZ7MNGIOIVHJD4AW&creativeASIN=B00CSWPN2S