Venom is the 3rd and final phase of our 3 phase macrocycle, Cable and Weapon X were the preludes. This cycle focuses on maximal strength with 4 primary lifts (back squat, bench, military press, and cleans). The strength training will include supersets of plyometric work. Plyo work recruits and helps develop fast-twitch muscle fibers which drive maximal force. You will train 4 days a week, hitting back squats twice, and have an optional 5th session.
The purpose of this cycle is to train maximal strength through progressions of increased load.
- 5 weeks (including assessment)
Number of training sessions:
Suggested training frequency:
- 4-5 days per week
Suggested Programs Prior:
- Weapon X
Assessments for Venom (should be done prior to starting cycle):
- Back Squat 1RM (Have a spotter)
- Bench Press 1RM (Have a spotter)
- Clean 1RM
- Military Press 1RM
- Percentage of 1 Rep Maxes