Today I began my first week of power/strength training and pylometrics. I’m kind of feeling my way along from what I have researched in order to build a plan that fits my current goals. I am doing high weight low rep moves preceeded immediatly by a ballistic power move of exactly the same function. I just finished OVT and a mass gaining phase and want to cut while also building more strength and explosive power. I took the same split as OVT (M,T,Th, Sat) but did 5 small sets (3 reps) of explosive low weight (30-45% 1rm) movement before the strength movement. Holey shit I love it! I seem to be priming my nervous system for the strength lifts. It worked fantastically! Each and every lift saw an immediate 30 lb gain! I also felt like I was on crack after evey set- not tired/sore at all and very nervous/aggressive. I plan on doing this for only 2 weeks, as CT suggests too much power training can be overtaxing to the nervous system. Then I’ll move on to the real fat buring with Meltdown 2. After this one last cut I’m back to OVT for the winter bulk. 200 lbs and hitting like a two ton truck are now very possible! 
f*ck meltdown II get on Ct’s power circuit and then you’ll really be hittin hard even when you’re f’in knackered!
I want to cut one last time before November so that I’m lean enough I can put on some real solid LBM during the winter. Will power circuit training help me cut if I do the T-Dog 2.0 and HIIT regularly? Power/strength training just made sense to develop during a cut. It doesn’t require a huge amount of excess energy, like mass building, yet it can help maintain strength and mass, possibly even improve power/strength which is what I am looking for. I plan on cutting as close to 6% while keeping the 6-7 new pounds of LBM I just gained from OVT. That program rocks too, strength went up and I still gained functional mass. 11 lb gain with 3-4 lbs of that being fat isn’t too bad.
11lbs isn’t bad, no it’s freakin marvellous.
The reason I am so keen on pwer circuit is that i have tried both and CT’s works so much better, the basic premise of keeping the intensity high is still there (never below 85%) but you don’t feel like you are getting your joints and energy sapped for free whilst dieting!
The sheer volume of Power Circuit hacks fat off of you (i’ve used it for the last three weeks and in combination with Hot Rox, have lost almost 7lbs of fat in THREE weeks!) revealing some nice lines I’ve never seen before!
You can certainly improve power strength on the circuit and as your first post said “200 lbs and hitting like a two ton truck are now very possible!”, which either means rugby or american footy to me, but the main benifit is that even though the volume is high the motivation is easy to get through the circuits and even when tired you learn how to push through that tiredness and get the lift done, meaning that when everyone else is panting for air and hitting like a girl you’l be supping it up and hitting like a rock! (trust me this was exactly the case at rugby training last night)
in short, yes you’ll lose fat and keep your power/strength and will probably gain some.
the power circuit is over at dragondoor but if you can’t get it PM (with email address)me and i’ll send it to you.
STU
Did my first circuit today. Man that was almost as hard as the first day of OVT. I can see this really going places. My power snatch form is horrible though… ugh.
that’s the beauty of the circuit, although your form might be bad, as you get better at the circuit you’ll notice the fatigue less and less and you’ll really notice the difference when you transfer it over to the field of play!
enjoy the 8 set week, ha ha ha
let me know how much you lose(weight and gain(power strength)?