There's really not much of a difference for me when it comes to training cycles.  My overall thoughts on training athletes are:

  1. Get them stronger
  2. Build muscle
  3. General and sport-specific conditioning
  4. Keep them healthy in the weight room

It's my opinion that there's no reason to peak an athlete to test.  It just doesn't make sense to me.  We're trying to get them ready for their season (championship season or off-season practice).  I just train them and at the end we see what the training has garnered.  Obviously, everybody does that.  I just don't change my training as testing time comes around.

After all that nonsense about not changing much, here are some of the things I do that could be considered different.

Hypertrophy Cycle

  • Main Lift (the sets and reps rarely change - this is my constant)
  • Circuit 1 - 3 Rounds
  • Squat (Single-leg)
  • Upper Push
  • Upper Pull
  • Circuit 2 - 3 Rounds
  • Hinge
  • Upper Push
  • Upper Pull

As mentioned above, my Main Lift sets and reps don't really change.  I just start the progression and work it.  My circuit and assistance work are what I change to get the stimulus that I'm going for (Hypertrophy v. Strength).  Obviously, the Main Lift is ALWAYS about improving strength.  In the example above, the goal of the Circuits is to increase muscle mass.

In the Circuits, generally speaking, the reps are in the 10-15 range and I'm not worried to much about the weight.  The "rule" is get all of your reps (no less than 10).  If I use a Single-leg movement I keep the reps at 5.

With the 2 Circuit template I use a Hypertrophy Circuit.  All that really means is that they will do all 3 sets of the exercise they start with before moving on to the next exercise.  Sets are done every minute on the minute.  This is similar to the Rest/Pause idea, with a little bit longer rest (usually 30-40 seconds).

Strength Cycle

  • Main Lift (follow the plan)
  • Supplemental Lift
  • paired with an Upper Pull
  • Metabolic Circuit - 5 Rounds
  • Lower (opposite)
  • Upper Push
  • Upper Pull

In a Strength Cycle I drop a Circuit and add a Supplemental block.  The Supplemental Lift is the "medium heavy" lift of the day.

  • Main Lift - Heavy
  • Supplemental - Medium (10% lighter than Main Lift %)
  • Circuit - Light (repetitions)

The goal of the Supplemental Lift is to help build one of the Main Lifts.  These exercise are always variations of the Main Lifts. My sets and reps (5x5) follow 2 different patterns.

Sometimes I use the FSL idea (from Jim Wendler's 5/3/1) and they'll do all 5 sets at the same weight.  Sometimes they'll work up to their top weight just like they did with the Main Lift, only 10% lighter.

For Squat, my Supplemental Lifts could be:

  • SSB
  • Front Squat
  • Trap Bar

For the Bench they could be:

  • Close-grip
  • Incline
  • Press
  • FBB Press variations

I use Push Press as my Supplemental for the Hang Clean.  You could use any variation of an Olympic Lift that you want.

In the Strength Cycle I use a 3 exercise, 5 Round Circuit with sets done every 45 seconds.  I normally stick to the every minute on the minute, but the CoVid bullshit has my time limited so I dropped it to 45 seconds.  Not sure it really matters.

This set up has about a 2m 30s rest before you repeat an exercise, but obviously, you're constantly moving.  This seems to really help overall conditioning.  I've found that I don't have to run teams as much since implementing this idea.

If I had 12-16 weeks of uninterrupted training (which I never get with the collegiate schedule) I would rotate cycles.

  • Cycle 1 - Hypertrophy (3-4 weeks)
  • Cycle 2 - Strength (3-4 weeks)
  • Cycle 3 - Hypertrophy (3-4 weeks)
  • Cycle 4 - Strength (3-4 weeks)
  • 3 week cycles with 12 weeks and 4 week cycles with 16 weeks.

I think this idea would be good in the high school setting where you may have more time with the kids, especially if they don't play other sports.

These ideas are always being upgraded.  I heard Buddy Morris once say, "There's no such thing as the perfect program.  Just better."  That always stuck with me and that's what I try to do.  Once I find something that seems to work I try to improve on it.

The Circuit set-up that I use is damn near perfect for many reasons (some outside of the x's and o's of training).  Nonetheless, there is a way to improve upon the system and that's what I'm always looking for.

Hopefully this might stimulate your thought process to look for ways to improve what you're doing.