The Ultimate 6 Week Squat Cycle

‘Building Strength and Power for Rugby Players’

This is best suited to Rugby players during the Off Season or Pre Season periods.

Professor Verhoshansky’s Peaking Plan is a 6 week routine designed to increase strength and power. Percentages are used making it accurate and applicable to every athlete, and ideal for rugby players. Percentages are formulated from your maximum or 100% attempts. When determining your poundages, don’t over estimate. In fact, it’s better to under estimate for the first few cycles! For example if your Back Squat is 160kg work off 150-155kg.

You can use the Squat Cycle for other compound lifts also, Bench Press, Shoulder Press, Deadlift, Front Squat. The cycle involves training the lift of choice twice each week. WorkOut #1 is the medium intensity day while WorkOut #2 is the heavy day. Ideally leave 72 hours between sessions…

For the first 2-3 weeks, you may think you’re wasting your time. The percentages may feel light in the beginning workouts, you may even feel you are wasting your time, be patient, the intensity will begin to mount up and everyone that we’ve seen use this program always comes out ahead.

Understand, it’s the entire 6 week cycle that’s designed to increase strength, not just one particular workout. Since training is a science that needs constant monitoring, you will have to work at structuring your percentages and lifts especially when you’re forcing your body to produce larger gains in strength. So here it is The Ultimate 6 Week Squat Cycle For Rugby Players….

	WORKOUT #1	WORKOUT #2
Week 1
Set 1	45% X 8-10	45% X 8-10
Set 2	55% X 6-8	55% X 6-8
Set 3	65% X 6	65% X 5
Set 4	65-70% X 6	75% X 5
Set 5	65-70% X 6	80% x 5
Set 6	65-70% X 6	80% X 5
Set 7		80% X 5
Set 8		75% X 5
Set 9		65% X 6-8
Set 10		50-55% X 8-12
Week 2
Set 1	45% X 8-10	45% X 8-10
Set 2	55% X 6-8	55% X 6-8
Set 3	65% X 6	65% X 5
Set 4	70% X 5	75% X 4
Set 5	70-75% X 5	80% X 4
Set 6	70-75% X 5	85% X 4
Set 7		85% X 4
Set 8		85% X 4
Set 9		80% X 5
Set 10		70% X 6-8
Week 3
Set 1	45% X 8-10	45% X 8-10
Set 2	55% X 6-8	55% X 6-8
Set 3	65% X 5	65% X 5
Set 4	70% X 4	75% X 4
Set 5	75% X 3	85% X 3
Set 6	75-80% X 3	90% X 3
Set 7	75-85% X 3	90% X 3
Set 8		80% X 5
Set 9		55-60% X 6-10
Week 4
Set 1	45% X 8-10	45% X 8-10
Set 2	55% X 6-8	55% X 6-8
Set 3	65% X 5	65% X 5
Set 4	75% X 4	75% X 4
Set 5	80-85% X 3	85% X 2
Set 6	80-85% X 3	90% X 2
Set 7		95% X 2
Set 8		75% x 4-6
Week 5
Set 1	45% X 8-10	45% X 8-10
Set 2	55% X 6-8	55% X 6-8
Set 3	65% X 5	65% X 5
Set 4	75% X 5	75% X 3
Set 5	75% X 5	80% X 3
Set 6		85% X 2
Peak Week 6
Set 1	45% X 8-10	45% X 8-10
Set 2	55% X 6-8	55% X 6-8
Set 3	65% X 5	65% X 5
Set 4	75% X 3	75% X 3
Set 5	80% X 2	85% X 2
Set 6	80% X 2	90% X 1
Set 7		95% X 1
Set 8		100% X 1
Set 9		102+% X 1 Personal Bests
Set 10		105++% X 1