About VD Cycle
VD Cycle is a simple app designed to help you plan, track and time Mark Wildman's progressive heavy club and kettlebell training methods. It can also be used for other types of exercises where the objective is to gradually increase training load over time.
Training Methods
Volume Cycles
Increase total work by adding sets while keeping reps constant. Once your target set count is reached, the weight is increased and the sets reduced to start a new cycle. Here are links to Mark Wildman videos that explain the method in more detail: Kettlebell Snatch Nerd math video 1 - volume cycle and Volume Cycles - the secret to building monster athletic programs
Volume-Density Cycles
The flagship method. Transition from increasing sets (Volume Phase) to increasing reps (Density Phase) while maintaining a fixed time per set. Upon completion, the weight is increased and the sets reduced to start a new cycle. Here is a link to a Mark Wildman video that explains the method in more detail: Volume-Density Cycles
Rep Progressions
Classic linear or step progressions. Systematically increase your rep count across fixed sets to build strength and endurance. Ideal for those that need to limit training time.
High Intensity Intervals
HIIT (High Intensity Interval Training) alternates between defined active and recovery periods. Well-known protocols include Tabata (8 sets of 20 seconds high intensity, 10 seconds recovery) and Norwegian 4x4 (4 sets of 4 minutes high intensity, 3 minutes recovery). VD Cycle can generate either progressive plans that build capacity toward Norwegian 4x4 by increasing sets and active time while decreasing recovery, or fixed-duration plans for simple Tabata workouts.
Open Plan
The open plan category allows users to put training sessions in their agenda for club or mace flow routines, stretching, jogging, meditation, etc. Use the timer if you want for an open session, or ignore it and simply mark the session complete from the agenda page.
Features
- Automated plan generation based on your available weights and inputs, including training days, warmup and set interval times, weight progression, plan type, reps, and set or rep progression, depending on the plan type.
- Ability to fully customize generated plans; easily add, remove, reorder, or modify training sessions as needed.
- Work capacity projection chart to plan training load, particularly useful for planning multiple progressive training sessions of different types per week.
- Integrated, EMOM-style or HIIT-style set timer, depending on the plan type, with audio cues and adjustable warmup and set interval times.
- Agenda and dashboard views to track your progress and upcoming sessions.
- Mobile-responsive design for easy use during training.
Financial Support
If you find VD Cycle useful, please consider supporting the developer with a one-time or monthly donation to help cover the costs of hosting and maintaining the app. Thank you!
Mark Wildman has developed a number of follow-along programs that include videos and workout timers. Please consider supporting him, if you can, by purchasing his programs at Wildman Athletica.