The process of getting “strong” can be a long and often flawed process. The 5/3/1 program founded and popularised by Jim Wendler, cuts through the BS and simplifies your training without leaving big holes in your program.
The program can be adapted to improve the strength of any lift that is scaleable and typically compound (i.e atlas stones and bicep curls would be inappropriate!) For example my current program focusses on Back Squat, Deadlift and Bench press
There are currently many versions of the 5/3/1 but the core characteristics remain, using % of your actual 1rep max, training ramps up over 3 weeks, week one 5 reps @75%, week two 3 reps @ 85%, week three @ 95% with week 4 being an enforced unload week. (link to Alex’s blog)
In additional to the “big lifts” the program includes 3/4 exercises that assist in the improvement of the main lift, these will be completed at higher volume repetitions. For example a Romanian Deadlift for 3 sets of 8 would be a good assistance exercise for improving the Deadlift.
Occasionally not everybody has what it takes to compete a full session. Because of the attritional nature of heavy strength training on the neurological system and ensuing fatigue, the 5/3/1 program allows the individual to shorten training time if required. Jim Wendler, founder of the program, advocates a short session where the lifter just completes the first lift and “gets the hell out of there!”. This reduces the volume greatly whilst still completing the main lift and enabling the program to move forward. Find out more about training time lengths here – http://www.performance-pro.co.uk/long-workout/
Most strength programs last for a minimum of 4 weeks and all have instructions on how to complete each session. This includes sets, reps, rest periods, exercise variations, the list goes on. These program templates can be found widely on the net, but to fully understand the process, prior knowledge is recommended so that your training can be maximised.
For example: here is a screen shot of Matʼs current program. It includes 3 types of deadlift alone!!!
As you can see it does look fairly complicated hence requiring that prior knowledge to be able to
interpret it. If you need some guidance with strength programming then don’t hesitate to get in
contact with us.
Our passionate, knowledgeable and friendly team will use innovative and sometimes surprising techniques to get you there faster. Combining the best in personal training and rehab in one clinic, our team of ex-athletes and strength & conditioning trainers give you advice and use equipment that’s the preserve of elite athletes.