Increase
both your maximal strength and explosive strength by training with
free-weights combined with bands - adjustable for different strength
levels and easy to use BNS Max-Bands System - Click
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The 10-8-6
Undulating Periodization Strength Training Program
By Mike Berry,
President/Owner of Power-Up USA, Inc.
10-8-6
Closed Strength Training Cycle Table - PDF
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The 10-8-6 strength
training cycle is a "closed"
cycle, i.e. the weights are planned out in advance, and
"undulating" because a workout of 10's is done first, followed by
a workout of 8's and
ending with a workout of 6's. This sequence is repeated another three times
to complete the cycle.
This type of strength training cycle
will work best for lifts that have been trained for some time and large
strength increases would no longer be expected. An "open"
strength training cycle
that allows you to progress at your own rate would be more appropriate for
a novice lifter or for a new lift introduced into a strength training program. The 10-8-6
strength training cycle may be used for the following exercises: Leg Press, Squat, Bench
Press, Incline Bench Press, Shoulder Press, Bent-Over Row and Lat Pulldown
or Low Row. The 10-8-6 strength training cycle also can be used as a lead-in
cycle to the 8-5-2
closed (undulating) strength training cycle,
with
the first six exercises mentioned above. The 10-8-6 strength training cycle
can be made even more effective with the use of bands (see:
BNS
Squat & Bench Press Jump Stretch Max-Bands).
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Directions
Find your 1-RM (max) in the left hand column of the
10-8-6 Table. The first weight listed to the right is the top weight or
"Target•Weight"
for the first of your twelve workouts. Pyramid
your weights up to that top set by feel (10-25 pounds a set) or get one of
my Target•Weight•Coach
Slide Charts. The Target•Weight•Coach
Slide Chart will give you the
exact weight progression – taking the guesswork out of how much weight you
should add from set to set. Additional sets can be done if so desired by
pyramiding down and repeating set 4 or by repeating set 4 and set 3. With
the exception of an optional warm-up set (done for 10 reps), all sets are
done for the same number of repetitions (see example below). Important:
This is a very challenging cycle. You may not be able to finish all your
reps on the Target-Weight set, particularly later into the cycle. If this
occurs, do as many reps as you can, rest 1-2, minutes then finish up the
set.
Example:
300 lb. Max.
Using the Target•Weight•Coach
Slide Chart, your weights for the first workout
would be: optional warm-up/10x85-105 lb., set 1/10x125, set 2/10x150,
set 3/10x175, set 4/10x190, set 5-T•W/10x200.
Go to the: Kilo to Pound
& Pound to Kilo Converter
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