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What is Cyclical Performance Method?
What to ExpectThe Cyclical Performance Method is a systematic training philosophy that integrates multiple evidence-based disciplines into one cohesive program.
I was coached in bodybuilding by Stan Efferding, while my partner was coached in powerlifting by Louie Simmons. Drawing from those two distinct performance backgrounds, we developed a method that combines the most effective aspects of each training style.
❋ Bodybuildingto maximize muscle hypertrophy, symmetry, and physique development.
❋ Powerliftingto build foundational strength through structured strength blocks.
❋ Interval Metabolic Conditioningto improve work capacity, cardiovascular fitness, and athletic performance.
❋ Classical Pilatesto enhance mobility, core stability, movement quality, and recovery.
Rather than following a single training philosophy year-round, we periodize these components into purposeful training cycles. The emphasis of each phase changes based on the client's goals, training history, recovery capacity, and current stage of development.
Whether the objective is fat loss, muscle gain, strength, athletic performance, or long-term health, every program is individualized and progresses through strategically planned training seasons. This cyclical approach helps maximize results, reduce plateaus, minimize injury risk, and ensure that each phase builds upon the last.
Spring Hypertrophy
Spring is dedicated to building lean muscle mass and establishing the structural foundation for the rest of the training year. During this phase, the emphasis is on progressive overload, moderate-to-high training volume, and controlled movement execution to maximize mechanical tension—the primary driver of muscle hypertrophy. Exercises are selected to develop balanced musculature, address weak points, and improve movement quality while accumulating enough training volume to stimulate growth without compromising recovery. Nutrition supports this goal through a slight caloric surplus or maintenance intake with adequate protein, allowing clients to gain muscle while minimizing unnecessary fat gain.
Sample Programming (8–12 Weeks)
2-4 Hypertrophy focused sessions per week
2 mins rest between sets
Modest calorie surplus for muscle growth
PNF stretching for recovery
Light zone 2 cardio sessions for cardiovascular health
The primary objective of the spring season is to maximize muscle growth, improve movement efficiency, and build a resilient base that prepares the body for heavier strength-focused training in the following season.
SummerMETCON
Summer shifts the focus toward metabolic conditioning, athletic performance, and body composition. After establishing a foundation of muscle and strength, this phase emphasizes improving cardiovascular fitness, work capacity, and energy expenditure while maintaining lean muscle mass. Training sessions become more dynamic, incorporating circuit training, sled work, carries, rowing, kettlebell movements, assault bike intervals, and other functional conditioning methods. Resistance training remains an essential component to preserve strength and muscle, but overall programming prioritizes movement efficiency, conditioning, and recovery between efforts. Nutrition is typically adjusted to a slight caloric deficit or maintenance depending on the client's goals, with high protein intake maintained to support muscle retention.
Sample Programming (8–10 Weeks)
2 resistance training sessions + 2 interval metabolic conditioning sessions
minimal rest between sets for cardiovascular health
compound lift, plyometric exercises focused
Modest calorie deficit to lean down to your best summer body yet
The objective of the summer season is to improve conditioning, increase caloric expenditure, enhance athleticism, and achieve a leaner physique without sacrificing the muscle and strength developed earlier in the year.
FallStrength
Fall is dedicated to developing maximal strength through structured powerlifting principles. After building muscle during the spring and improving conditioning over the summer, this phase focuses on teaching the body to recruit more motor units, improve neuromuscular efficiency, and produce greater force. Training centers around progressive overload on the squat, bench press, and deadlift or their appropriate variations, while accessory work is used strategically to strengthen weak links, improve stability, and reduce injury risk. Although the emphasis shifts toward lower repetitions and heavier loads, hypertrophy work remains part of the program to preserve muscle mass and reinforce movement patterns. Nutrition is generally maintained at maintenance calories or a slight surplus to optimize performance and recovery.
Sample Programming (8–12 Weeks)
3 strength/powerlifting blocks per week
maintenance to surplus calories to maximize muscle and strength gain
longer rest period for recovery
compound lifts to strengthen the basics
PR season!
The objective of the fall season is to maximize force production, improve technical proficiency on compound lifts, and establish a new baseline of strength that supports future muscle growth, athletic performance, and long-term resilience.
WinterRecovery + Foundation
Winter serves as the restoration phase of the Cyclical Performance Method, allowing the body and mind to recover after a demanding year of progressive training. Rather than viewing recovery as a period of inactivity, this season focuses on rebuilding movement quality, correcting muscular imbalances, improving mobility, and strengthening the deep stabilizing muscles that support long-term performance. Drawing heavily from classical Pilates principles, clients develop core strength, breathing mechanics, posture, flexibility, and joint stability while reducing accumulated fatigue and minimizing injury risk. Resistance training is maintained at lower intensities to preserve muscle and movement patterns without creating excessive fatigue. This phase prepares clients to enter the next hypertrophy season stronger, healthier, and more resilient.
Sample Programming (6–8 Weeks)
Pilates & Core: 2 dedicated sessions emphasizing spinal stability, pelvic control, diaphragmatic breathing, and deep core activation
Resistance Training: 2 full-body sessions using moderate loads (60–70% 1RM) with controlled tempos and higher repetitions (10–15 reps)
Mobility: Daily dynamic mobility and flexibility work (10–20 minutes)
Recovery Modalities: Foam rolling, stretching, soft tissue work, and guided breathing exercises
The objective of the winter season is to restore the body's capacity to train, reinforce efficient movement patterns, and build a resilient foundation through core strength, mobility, and recovery. By intentionally reducing fatigue while improving stability and movement quality, clients begin the next annual cycle prepared to build more muscle, lift heavier, and perform at a higher level than the year before.