Archive for May 7, 2010

Put your money where your mouth is

Posted in Articles on May 7, 2010 by oldcountrystrong

A few weeks back I ended my first group test cycle on our Caliber program. The test group followed a three on, one off, two on, one off work schedule. In the six weeks they followed it they alternated between two heavy lift days consisting of squats on a RVT (Russian volume Training) model. And a linear progression on the deadlift and a day of RVT front squats. The lift days took place on Wednesdays and Saturdays with metabolic conditioning taking up the other days. The results were even better then I hoped for. I will be profiling some of the athletes gains that came from this in the coming weeks.

Below are the stats and a small testimonial from one such athlete. He has been in our gym for awhile now following a standard Crossfit GPP (General physical preparation) program. When approached about the strength Cycle, his goals were to get stronger and put on weight. He not only met both those goals but also found himself becoming a member of the gyms BarBell Club (not a easy task, there may have been a cheer leading costume involved). He wasn’t the only one to meet his goals. I will be profiling a female athlete next week who followed the EXACT same workout program (minus a lot of milk to help in the males athletes diet) and got stronger and gained muscle while lossing fat and leaning out.

All these athletes met goals of fat loss, muscle gain, faster run times, more pullups, better workout times, all while following a heavy strength based Cycle.

Athlete 1: Graham Kent


Old: 172lbs

New: 185lbs


Old: 285lbs

New: 315lbs (335 is next goal)

Power Clean:

Old: 155lbs

New: 185lbs

Fran: 21-15-9 thruster 95lbs/pullups

Old: 7:59

New: 5:37

Grace: 30 Clean and jerks for time 135lbs

Old: 7:49

New: 2:51

“My thoughts on the Cycle is that I have never experienced such dramatic strength gains in such a short period, let alone ever in my life. Mentally, to know I can do multiple sets AND reps around 95% of my one rep max on squats and to know I can deadlift heavy weight for reps is HUGE. To knock 5 MINUTES off my Grace and 2:30 off my Fran was insane, but to squat 3 wheels and have it feel pretty easy when I could barely properly squat 205 at our first total sums up how effective your program is. I fukin PR’d during warmup for my squat at our recent total, that was the shit! The almost 15 pounds I have gained in 7 weeks is pretty fucking sweet too.

I felt like the coaching was right on the entire time and I never did anything that I didn’t feel prepared for. I definitely felt the program really pushed you to improve and you had to really want to do it, it was not easy and that’s the way it should be. I loved every day of it.”

Posted by: Z