We designed this plan in early 2010 to help one of our crew sharpen his power to weight ratio. He had dropped 10# of bodyweight during the last cycle and needed to “Yolk Up” without getting big. This plan is designed to increase brute strength without gaining any muscle mass, thus making the muscles more dense and recruiting more muscle fibers to work more efficiently and cohesively. His Brazilian Jiu Jitsu practice was also taken into consideration during this plan. I designed this plan around his practice schedule, and it seemed to work out very nicely. Power Endurance efforts are also built in once a week.
He increased his deadlift from 395# to roughly 415# during this cycle and increased his Power Endurance as well.