2-23-10:The 9 week Training Cycle (take 2)

I've gotten a number of questions about the Tudor Bompa Cycle after the post on the Touchstone Blog. Since my last post was a little cryptic, here is another take on that it that will (hopefully) make more sense...

Phase 1 "base": 3 sets high rep weights to get body ready for training phase - work as many muscle groups as possible - gradually increase intensity - ideally 4 to 6 weeks.

Phase 2 "train": Use below program to concentrate on 'muscles of interest', otherwise train the rest of your body (after working 'muscles of interest') by doing phase 1 type exercises and volume bouldering outside on weekends. For each cycle, I concentrate on 'muscles of interest', e.g. 2 pulling exercises and 2 triceps exercises (to keep things balanced and avoid tendinitis). Here are some examples:

A) Tues = weighted pull ups & weighted dips, Thurs = seated rows & triceps pull down
B) Tues = one arm pull downs & weighted dips, Thurs = preacher curls & reverse triceps pull down
C) Tues = preacher curls & triceps extensions, Thurs = seated rows & narrow grip push ups
D) Tues = weighted pull ups & reverse triceps pull downs, Thurs = one arm pull downs & weighted dips


WEEK 1:
***test one rep max***
70% x 8 reps x 1 set
80% x 6 reps x 2 sets

WEEK 2:
80% x 6 reps x 2 sets
85% x 5 reps x 3 sets
90% x 3 reps x 1 set

WEEK 3:
85% x 5 reps x 2 sets
90% x 3 reps x 3 sets
95% x 2 reps x 1 set

WEEK 4:
***test one rep max***
80% x 6 reps x 2 sets
85% x 4 reps x 1 set

WEEK 5:
85% x 5 reps x 2 sets
90% x 3 reps x 3 sets
95% x 2 reps x 1 set

WEEK 6:
90% x 3 reps x 2 sets
95% x 2 reps x 2 sets
100% x 1 rep x 2 sets

WEEK 7:
***test one rep max***
80% x 6 reps x3 sets

WEEK 8:
85% x 5 reps x 1 set
90% x 3 reps x 3 sets
95% x 2 reps x 2 sets

WEEK 9:
90% x 3 reps x 2 sets
95% x 2 reps x 3 sets
100% x 1 rep x 2 sets

Phase 3 "conversion": Intense indoor climbing, campusing. Still lift, but with lower weights (50-70%) with more explosive lifting - keep outdoor volume up and start trying harder problems - start working your projects. The duration of this phase should be the same length as the base phase or 4-6 weeks.

Phase 4 "send": Boulder your ass off and send all of your projects.

Phase 5 "repeat": See phase 1

-Raza