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Developed and refined over 6 years

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Transfers training more effectively to performance

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Fixes bad movement patterns created by traditional training

Critical for High-Performance Athletes (e.g., 1000 lb Squatters)

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Traditional "wrong" patterns are not created for athletes—Bodybuilding approach?

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Bodybuilding & Powerlifting methods are still valid in their own context

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Fatigue levels inhibit motor learning in typical 3-4 set training structures

These observations led to the implementation of PPC

French Contrast - Classic

Traditional Sets & Reps:

• Back Squat: 3 x 6
• Pw Hurdle Hops: 3 x 6
• Loaded Squat Jump 3 x 5
• Box Jump 3 x 5

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French Contrast - Bad Pattern Effect

Posterior Fix of French Contrast

Traditional Sets & Reps:

• Reverse Hyper 3 x 5
• The Yuri 3 x 5
• Glute Ham 3 x 5
• Prime Time 3 x 5

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Fix of the French Contrast - Posterior Chain

Performance Pattern Cycling

Typical Approach

Traditional Sets & Reps:

• Back Squat: 3 x 6
• Pw Hurdle Hops: 3 x 6
• Glute Ham: 3 x 6
• Prime Times: 3 x 5
• Ext Rotation Band: 3 x 12
• Reverse Hyper: 3 x 6
• 1-Arm Lat Pull: 3 x 8

PPC Strategy (x3 Cycles)

Complete all lifts for 1 set, then repeat cycle.

• Back Squat: 1 x 6
• Hurdle Hops: 1 x 6
• Glute Ham: 1 x 6
• Prime Times: 1 x 5
• Ext Rotation Band: 1 x 12
• Reverse Hyper: 1 x 6
• 1-Arm Lat Pull: 1 x 8

Performance Pattern Cycling Benefits

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Triphasic Loading Zones 1 - 9: Speed and Power

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Triphasic Loading Zones 10 - 13: Strength

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Don’t do Performance Pattern Cycling if you have a specific weakness that needs work.

Performance Cycling

Structure of workout:

• Back Squat - x 6
• Hurdle hops x 6
• Glute Ham x 6
• Ext Rotation Band x 12
• Reverse hyper x 6
• 1 arm Lat pull x 8

Assistants Cycling

Structure of workout:

• Spring ankle 1
• Neck 4 way
• Grip Training
• Spring ankle 2
• Core Training

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Starting Point Change : Quad dominate - Start Posterior Chain

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Rest per exercise is more optimal

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Enhanced Athletic Transfer

Greater positive effects as less fatigue is created from other exercises to transfer benefits to the athlete.

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Improved weight room flow for teams