My girlfriend and i are both testers for brandon lilly and his cube method, and all of our training is planned out by him. I think the cube method will work because i hear from many people oftentimes in a conjugate system that they feel like they cant recover i dont always agree with this, but its their opinion, and i think the builtin percents and the removal of two max effort days a week keeps people fresh, progressing, and not missing weights. New deload method inside tips and demonstrations on josh thigpens favorite assistance work nutrition section with a key nutritionsupplement tip and strongman meal plan. Brandon lilly is a beast with huge raw and geared powerlifting totals. Axle press repetition overhead 80% x 8 or more reps x 3 sets. My conventional wasis a little lower so when i was getting into strongman and general strength training i was using percentages of lesser loads, i dont think ive used 455 in a work set since 2009 as well. For help, use the rpowerlifting compendium to overcoming weak points. Last year, i used a combination of chase karnes 531 for strongman and the cube method.
This method of training is designed to help you gain strength in a consistent manner and is there every step of the way to keep you on track. Just dont understand some things that you suggested like heavy db rows between sets on bench day and why do you. Fueled with a desire to become a better athlete, but. But your routine perfectly suit for me to be honest.
The cube method for strongman is the strongman training program that has taken athlete after athlete to the next level of strength. But the cube method for strongman is not just another weightlifting program. Had some questions from some people about the ladder drills and foot work for the cube so here is a little vid that hopefully explains it a little better. I have come across various methods, including a modified 531, the juggernaut method, the cube method, 4 to 10 day splits, etc. This calculator is for the improved cube program described in his book 365 strong. The knowledge and experience of a 10 year career in powerlifting the cube method has given me the greatest multiply, and raw totals in my career. Josh thigpen is a pro strongman that has qualified for worlds strongest man 5x he is the author of the cube method for strongman witch you can get in the starting strongman store. The cube method for strongman is the strongman training program that has. Ironically, given its popularity in the powerlifting community, 531 was the program jim wendler invented when he decided to move away from the sport. He said he might have a more recent updated version of the cube than the one i have.
Powerlifter log cube method training logs forums t. A quick intro to the cube method for those of you that dont know how i model my training, this is my second week of my deadlift wave so it is a speed week. Most cube logs i follow, more sets are used than is described in the book. Home articles, josh thigpen, mindset, science of strongman 10 things id do differently. You have 3 days lifting in the gym as well as an event day. It does not include any recommendations for assistance work those should be programmed in by the athlete based upon individual weak points. Just perform the main compound movements and choose what accessory work you want to do. When you order the cube method for strongman you will also get these free bonus products.
How the cube method can take your strength to the next level. Brandon lillys cube method program spreadsheet 2020. Once linear gains stall theres a bunch of intermediate programmes that can be used 531, texas method, madcow, and so on and so on. Build strength and size with the cube method muscle. Even if you are not a competitor but want to be a great overall strength athlete, this is a good choice. I can overhead press just fine so i can still train for strongman but 531 isnt very good for that. Ladder and agility for cube method for strongman youtube.
Without having access to strongman kit, i never got the chance to tackle the event days each week but once i move nearer to a gym that has some strongman kit i shall be revisiting this one. The book lays out the workout program, including conditioning days. The cube method for strongman is a training manual written by multiple worlds strongest man competitor josh thigpen. This is a unique book, in the fact that it addresses many issues training for strongman. Strongmen have been hitting pr after pr taking their strength to levels previously not imagined. The very core of the program isnt much more than a no frills westside. Josh thigpen is one of the top professional strongmen in america and is a 3 time espn worlds strongest man competitor. I rushed into training again too soon and thus herniated another disc, safe to say i had to learn the lessons of patience and perseverance the hard way. In the book brandon goes over specific weight percentages and set and reps that should be performed during the cycle. Here is an interpretation of the cube method that you can use for your own programming needs. Developed by worldrenowned powerlifter brandon lilly, who has a threelift total in excess of 2,000 pounds, the cube method places an emphasis on variation and recovery.
Without having access to strongman kit, i never got the. If anyones interested in brandon lillys cube method heres the excel spreadsheet. That injury set me back quite a bit, in fact i had to start over. I already checked cube method for strongman and 531 for strongman for sure. Cube is another one of those, aimed squarely at a 10week programme for a powerlifting meet. As always, were going to start with a bit of context about the origins of the 531 program.
The first thing i do when writing a program for someone is what i call a needs analysis. My waves are 3 weeks for squat bench and deadlift and they are modeled like this. Well today as im doing these im talking to another guy who is also running the cube and he said his called for 6 sets of 2 on the heavy day of wave 2. Whereas i am not very strong yet, i probably need a little more work here and there. So far, in the 16 weeks taking out deload weeks, i have put on 65 lbs on my bench press, 70 lbs on my squat, and nearly 100 lbs on my deadlift. Cube method for strongman 3 starting strongman store. I think his 531 approach is good for moving event training if you have a partner who can time your runs.
The cube method is a lesserknown strength program that deviates from the traditional linear progression formulas. Competed 3 times at the worlds strongest man competition. Announced on instagram today by worlds ultimate strongman. The entire program is structured around the big three and the vast majority of assistance comes through closely. This method was created, and has been used by brandon lilly himself. There are tons of great powerlifting programsthe westside conjugate method, 531, and block periodization to name a fewbut nothing quite like the cube method, a 10week program developed by brandon lilly, a worldrenowned powerlifter and owner of a threelift total in excess of 2,000 pounds. Lilly gives you a lot of freedom when choosing your assitance work for this program. The cube method for strongman free download as word doc.
I have been using the 531 method for the last year and i have made a lot of gains but in july i decided to switch to strongman and this is my first attempt at a. In another 4 weeks i will hit 6 months on the cube method for strongman 2. I fully intend to try the cube for powerlifting at some point. The purpose of this article is to give aspiring strongman competitors a template to use when putting together a program. Josh thigpen the cube method for strongman 2012 torrent download. Like for my me days, ill probably do a few singles. Hopefully it does well and espn agrees to broadcast the.
What routines are you guys following for your training. If you love brandon, or the cube, or bothplease dont take that as an insult, being as how westside creates champions like lilly. It takes more than just being a dude whos strong in the gym to be good at. Get the cube method for strongman ebook at productscubemethodforstrongman20 get my other book. He has competed in over 50 competitions in countries all over the world. Book has the bare minimum i feel like, and may be catered to stronger trainees.
I think his 531 approach is good for moving event training if you. We are currently looking for strongman contests, along with more powerlifting meets after the cube method testing is. We are both powerlifters, having started to compete early this year and now with a couple meets under our belts. This allows for the guess work to be taken out of getting stronger. Starting strongman store everything you need for strongman. The cube method for strongman juggernaut training systems.
The cube method for strongman is a training manual written by multiple worlds. This program will allow you to increase your strength in a carefully calculated approach. The cube method for strongman lays out a complete program for a strongman athlete. The spreadsheet i have said 85 percent for 3 sets of 2. Or, as lilly puts it, its a way to always keep the train moving forward without having to slow down. Thoughts on training frequency cube 1 and 2 summaryrefresher cube psychology included again get the cube method for strongman 3 now and become a complete strongman machine. The cube method is a fairly new routine gaining popularity. In my search i came across a program i think will fit my schedule and looks very promising. The cube method for strongman is an unbelievable value as a stand alone product. The cube method for strongman athletic sports individual sports. I dont know what cube method is or how it compares to 531, but i didnt start to appreciate the magic of 531 until about the 5th cycle. To be clear, i am going to be focusing on his most recent release of the program also known as the cube boss method, cube kingpin, and cube 365 strong. The cube method for strongman by josh thigpen goodreads. This new book takes the principles of the first two programs to another level.
There are tons of great powerlifting programsthe westside conjugate method, 5 3 1, and block periodization to name a fewbut nothing quite like the cube method, a 10week program developed by brandon lilly, a worldrenowned powerlifter and owner of a threelift total in excess of 2,000 pounds. A standard template for the strongman competitor elite fts. Im not going down the rabbit hole of the programs that offer various accessory. Been training for 15 years but had a few set backs along the way, including the removal of 80% of the l4l5s1 region discs from my spine back in 2009. Week 1heavy work week 2explosive work week 3repetition work i call it cube tr. The third and final edition of the revolutionary cube method for strongman is here. For this article, were going to discuss the basic structure of 531. I have been using the cube for my pressing events though and like that a lot. Answering questions about the cube method for strongman. Theres also a deload week which regular cube doesnt have, for example. The cube method is a comprehensive program that will help you take out all of the uncertainty in your training and finally give you a definitive program to help you to achieve your goals. Work, a fatal hunting accident, and thanksgiving made for a crazy two weeks. Get the cube method for strongman ebook at get my other book. Brandon lilly was a westsider for some time and you can see the influence of that westside training in his program.
The cube method ebook can be found on amazon or jts strength. Josh is the author of the revolutionary training system the cube method for strongman. My name is mike westerling and let me assure you that all of my athletes have been where you are. This blog is going to outline my journey with the cube method for strongman by josh thigpen and brandon lily. Did a lot of research and decided the cube method for strongman was a great way to keep getting stronger at the gym lifts, practice strongman events and iron out my weaknesses.
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