STRENGTH CYCLES

BASE CYCLE

  • 4 weeks, 5 sessions per week
  • Focus on building upper/lower body strength and full body power while maintaining anaerobic capacity.

MINOTAUR

  • 5 weeks, 5 sessions per week
  • Front squats, power cleans, push presses.
  • Kettlebell conditioning and general upper and lower body strength movements.

The following cycles all have a heavy emphasis on strength development via classic lifts such as back squat, deadlift, and bench press. Secondary focuses may include upper body power, anaerobic capacity, etc.

MANU FORTI 1

  • 4 weeks, 6 sessions per week
  • Back squat-specific cycle. Expect to squat 4x per week.
  • Most athletes add 20-30# to their back squat by the end of the program.

MANU FORTI 2

  • 4 weeks, 6 sessions per week
  • Peaking cycle designed exclusively as a follow-on to Manu Forti 1.
  • An additional gain of 10-30# on the back squat should be expected.

STRENGTH

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BERSERKER

  • 4 weeks, 5 sessions per week
  • General strength cycle with supplemental emphasis on balance and plyometrics
  • Secondary training days focused on Power and/or Power-Endurance

KHAN

  • 4 weeks, 5 sessions per week
  • Power-specific cycle with Olympic lifts and weighted jump squats
  • Secondary training days focused on Strength Maintenance and Power Endurance