Weightlifting Cycle Breakdown: Panther, Power & Performance (3P Panther)
5 Minute ReadWhenever we write a new mesocycle, we’re always operating from first principles meaning that we have specific goals each cycle represented in numbers that we expect our in-house athletes to hit by week four.
This cycle in particular, we are looking at a Front Squat + Jerk that will arrive somewhere above 97% of your 1RM Clean & Jerk. That’s almost PR (personal record) territory but not quite. For Wes Kitts, this cycle is designed to lead him to a Front Squat + Jerk of 220kg (485lbs) in the last week.
In the strength variations, we’re moving towards a 95% double in the Back Squat. In the Front Squat, our goal is to hit a single around 98-99% of our 1RM Front Squat.
What’s the most important aspect of this cycle?
The most important aspect of this cycle is the Snatch from Blocks. We want to get comfortable driving high intensity off the blocks. Wes will finish right about 95% of his 1RM Snatch going from off the blocks and his heavy Clean will finish at 215kg (474lbs). This represents approximately 95% of his one rep max.
In the Olympic variations that aren’t full range movements (using blocks), we’re working towards high intensities. This is the hallmark of our transmutation phase. Our goal is to drive lift specific strength through different time under tension strategies and Olympic complexes.
Why are we starting with a deload week?
We haven’t backed off since we’ve pushed through two really hard cycles in our accumulation phase. Our strategy here is two fold:
It’s time to give our in-house athletes and online community an opportunity to heal their bodies.
Get in enough movement preparation on the exercises featured in this new cycle that require different “feelings” and technical aspects so that we’re ready to go throttle during the cycle itself.
Summary
Here’s our overall strategy for the rest of 2020 going forward.
We’re going to push really hard now during the Panther, Power and Performance mesocycle. Then we will deload for one week before embarking on a six week realization cycle that will ultimately lead us into a taper for Nationals.
This is the exact structure we used to guide Wes to his 399kg Total at the Pan Am Championships in 2019 and we are very excited to see how everyone performs.
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About Dave Spitz
He is the founder and head coach of California Strength. Dave holds recognition as a USAW Senior International Coach and is a Certified Strength & Conditioning Specialist. He’s spent the past 15+ years coaching athletes in Olympic weightlifting, CrossFit and the NFL.
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