Brandon Lilly is the creator of the Cube Method, and currently trains at Berea Since creating the Cube Method and watching it evolve with his own training. The Cube Method is the powerlifting training program that has taken athlete after athlete to the next level of strength. The Cube Method is not just another powerlifting program. -Why it became the training method of Elite Level Powerlifter Brandon Lilly, and numerous other. The Cube Method for Strongman - Download as Word Doc .doc /.docx), PDF File .pdf), Text File .txt) or read online. The Cube Method for Strongman.
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This program will allow you to increase your strength in a carefully calculated approach. This method of training is designed to help you gain strength in a. Brandon Lilly, one of the greatest powerlifters (raw and geared) still competing, published the Cube Method “out of my absolute frustration with my training. In this article, we analyze the critical merits and faults of Brandon Lilly's The Cube Method. In particular, the new Cube Kingpin method is examined.
Whether you built me up, or tore me down, I am who I am as a lifter because of you all. As of this publishing, Brandon holds the number one ranking in both the s, and Super Heavy Weight Raw, with Knee Wraps, divisions with lbs.
The Cube Method
His best Multi-Ply Lifts are lbs. It was his quest for a soccer scholarship that led him to the weight room, where he began his strength journey. Coached by Hall of Famer Mike Johnson, he was further encouraged to pursue his weight training, and this is how he found powerlifting. Since creating the Cube Method and watching it evolve with his own training, his teammates, and his trainees, Brandon has become an icon of sorts within powerlifting as he is not reserved with his beliefs, and his dedication to results.
A declaration of war on the state of powerlifting in America. What the hell is wrong with us? We hold nothing sacred anymore. Look around you, and there are a million examples of how our world has gone wrong.
The Cube Method: Context
Well I for one and not going to stand for it any longer. At least in the powerlifting world. I feel I can elicit some positive change. Watch a Multi-Ply powerlifting meet, you tell me what you see is wrong. I sure do, because I lived it. What were those talents?
If you say to yourself that somehow this is ok then read no further. Not at all. I love the excitement gear can bring to the sport. I love the possibilities that gear brings.
This is ok? All I want is credibility. It is no wonder the Europeans look at our lifting as a joke. I keep seeing meets over there where the lifts are getting higher and higher. Why is it that in raw divisions and single ply that across the board most of the judging looks really good? If anything you see guys getting robbed of squats.
Cube Method Spreadsheet
We have the ability to fix this. We are the lifters, if we demand more of ourselves, and then demand more from our teammates, and then more from our competitors, at some point the promoters, and the federations will hear us.
We as lifters lose credibility. And the time is right now.
Because everyone I have trained has told me they cannot believe how difficult this training is. You ready for it? How do I know? I used to train hard. I remember going to the gym as a kid and having one bent barbell, and a bunch of shitty weight plates and I was able to get stronger.
I had no rhyme or reason, I just trained because I liked it, I loved the pain it induced. You know who is training hard? Those guys are killing powerlifters in so many ways. We all know that lbs.
Strongmen view lbs. My good friend Chad Smith was fairly well known as a shot putter, and all around strength specialist, in his first meet he squatted lbs.
Did he train powerlifting specific? No, he was well rounded, and had a high expectation for strength in multiple disciplines. There is nothing wrong with training in Strongman, my old training partner Jake Anderson and I met when we were competing in strongman, and man were we strong, agile, and fast.
We used to kill each other in the gym, and in competition, Jake has totaled lbs. Training like that netted me 20 lbs. I did a million reps for a million sets it seemed, and it worked very well.
Any corner piece could be used as a starting piece, but let's use the corner that is white, blue and red. Hold this part of the cube facing you. Step 2 - Solving the 2nd Corner Of the 7 other corners, only 1 will have both white and blue tiles the 3rd color on this corner piece will be orange.
Then use the solving sequence 1, 3 or 5 times until the white and blue tiles are lined up. Then use the solving sequence 0, 2 or 4 times until the white and blue tiles are lined up. Then use the solving sequence 0, 2 or 4 times until the colors are aligned. Step 3 - Solving the Third Corner Now that you have two corners aligned, hold the cube so that the two solved corners are on the left L face. Then use the solving sequence 1, 3 or 5 times until the white and orange tiles line up.
Then use the solving sequence 0, 2 or 4 times until the white and orange tiles line up. Step 4 - Solving the 4th Corner To solve the final corner in the top layer, hold the cube with the two orange tiles on the left L face. Then use the solving sequence 1, 3 or 5 times until the white, green and red tiles line up.
You have solved layer 1. Share your success with your teachers and classmates by printing out this page to give to your teacher. Orienting the 4 final pieces means that we want all of the yellow tiles on the upper face of the Rubik's Cube.
At the end of this step, the 4 corners with yellow tiles may not be in the right locations, but they will all be rotated so that the yellow tiles are on top. Hold the cube so that the solved layer is on the bottom.
Tip: Turn your cube over so the white face is on the bottom. Identify where the yellow tiles are on your cube.July 2, The bar weight input in the form now allows you to enter any weight.
On the 2x2 Rubik's Cube, we don't have center pieces to guide us, so we are going to pick a corner piece to start with and build off that. The simple example below demonstrates a lucky situation where the red-blue edge piece goes where it belongs while we solve the white corner. Look around you, and there are a million examples of how our world has gone wrong.
So while each individual lift is periodized, in reality, the totality of the training employs concurrent periodization where all physical qualities are developed simultaneously. I used to train hard.
What were those talents? Just perform the main compound movements and choose what accessory work you want to do!