OVERVIEW: The primary goal of this plan is max strength development, but it also includes short, intense, work capacity efforts (metabolic conditioning), as well as core strength, joint mobility/durability. The name of this program is derived from 5, 3, 1 rep loading parameters for the Squat, Bench Press, and Deadlift.
PROGRAM DESCRIPTION
You will complete sets of the following rep protocol: 5x, 3x, 1x for the Squat, Bench Press, Deadlift. This protocol is designed to rapidly develop maximum strength. Never go to failure on any of these lifts. By failure we mean the loss of neutral joint alignment/position under load. This loss of position occurs well before inability to complete the last couple reps. You will be lifting heavy, and if you lose joint position then excessive force is transferred to the joints/connective tissue. We want the emphasis to be on muscular demand, and not excessive joint force due to poor position. Don’t go to rep failure.
This program is built around the following five lifts: Squat, Bench Press, Deadlift, Row, Military Press. The SQT, BP, DL are anchor lifts using the 5,3,1 rep protocol. The RW and MP are supplemental lifts using 4 x 8 loading and completed in a circuit. We also include an accessory lift for the arms and a core drill to round out the workout
- Squat (SQT)
- Bench Press (BP)
- Deadlift (DL)
- Row (RW)
- Military Press (MP)
The first workout of each week will focus on the Squat plus several accessory lifts and conditioning. The second workout of each week will focus on the Bench Press plus several accessory lifts and conditioning. The third workout of each week will focus on the Deadlift plus several accessory lifts. This combination will ensure effective loading of push/pull and lower body movements.
You’ll use the 5x, 3x, 1x rep protocol for the anchor lift of the day: either the Squat, Deadlift, or Bench Press. After a warm-up set of 8-10x reps, you’ll complete the following: add load and do 3 sets x 5 reps, add more load and do 3 sets x 3 reps, add more load and do 3 sets x 1 rep. For all lifts, you will use the “hard but doable” scale of load/intensity for the prescribed number of sets and reps, without losing form/alignment. Again, never go to rep failure. Also, the Barbell Complexes (BB Complex) in this program are used as a full body warm-up and should be light about <30% of max or 5 easy reps
PROGRESSING THROUGH THE PROGRAM
This training program is set up to be completed sequentially. Loading and intensity build as it progresses, so don’t skip around. Start at the beginning and follow the sessions in order. If you miss a session or week then just pick up where you left off. You will train 3x/week for 8 weeks for a total of 24 sessions. We suggest a Mon, Wed, Fri training schedule and two days a week, ideally together, for active recovery – meaning some kind of physical activity or sport but not strength work.
COMMON QUESTIONS
How long should the training sessions take?
Generally around 60 minutes. Work briskly but not frantically. By the time you add weight, chalk up, and rest for a few seconds you should be ready for the next set. If you finish faster then you aren’t using enough weight. If you finish slower then you are resting too long or talking too much.
What does “hard but doable” mean?
Exactly what it says. Last several reps should be hard but not to failure. Don’t over complicate it. You’ll be working plenty hard during this program. Use “common sense” and be smart when dropping reps and adding load. Maintain proper joint position/alignment under load – this goes for all lifts. Get strong but don’t get injured.
How long should I rest between Strength Sets and Conditioning Circuits?
The Warm Up and Recovery circuits include mobility exercises for the shoulders and hips that relate to the lifts for that day. There is no need to rest between these drills and don’t skip them.
The Strength Work – Due to the heavy loading of the anchor lift, you’ll want to rest 1 minute between sets to ensure enough recovery for high muscle recruitment/loading. For the accessory lifts move from one lift to the next with little to no rest in a circuit, and then rest 1 minute between rounds.
The Conditioning/Grinds use light strength and bodyweight exercises for cardio/metabolic conditioning. Complete as many rounds as possible for the prescribed time which will increase by 1-2 minutes each week. Plan to work briskly, not frantically – a sustainable effort. The goal is work capacity (continuous movement/endurance) with little to no rest so don’t race through it and flame out – pace yourself.
NOT SURE HOW TO DO SOME OF THE EXERCISES?
What about my diet?
Don’t make it complicated. Eat as much lean protein, vegetables, fruit, seeds and nuts as you want – no restrictions. Drink only water, coffee or tea. Limit bread, pasta, or grain of any kind, potatoes, corn or other starchy vegetables to no more than one serving per day – preferably after your workout. No sugar, candy, or soda. Limit alcohol to no more than 1 drink per day.
Supplements?
Drink a protein shake (25 grams of protein) within 20 minutes after every training session. Also, if you’re a hard gainer or hungry at night then drink another protein shake and eat at least two tablespoons of natural peanut butter (no added sugar) at bedtime for muscle gain, recovery and satiety. Don’t get too hung up on brands of protein. Just get a good quality protein shake with a taste you like and go with it.
Good Luck!
Any questions email: mikec@southyubaclub.com
PROGRAM EXERCISE DESCRIPTIONS & LINKS
Unsure how to do some of the exercises in this program, click HERE to access our online exercise video demos or click on the links below.
(BB) Barbell Row – Deadlift the bar to the waist. Do not bend the knees, instead push the hips back and let the bar come right down toward the top of the knees so that your hamstring, butt, and back are loaded together. Pull into the waist.
Bench Press–Lie supine on a bench. Position hands about 1’ past break in knurling so arms are approx 90 degrees at bottom of press. Pull down and back with lats/shoulder and draw in breath to create a stable torso. Un-rack barbell, inhale deeply and push against your breath as you lower weight to mid-chest. Press bar upward until arms are extended = 1 rep.
Box Jumps – Explosive power development drill. Jump or step on top of the box. Land lightly and extend hips to full standing position. Reverse motion back to ground. We often recommend stepping back to ground to lower impact. Drill becomes plyometric if jump rebound is quick and immediate.
Butt Kicks – Dynamic warm-up. Kick heel back toward butt. Don’t hinge at the hip and keep knee pointing toward the ground to dynamically load quads.
DB Step Ups (Dumbbells) – Hold the dumbbells at your waist. Alternating steps ups 12-16” box. Perform reps at a slow/medium pace with heavy weights.
Deadlift – Core and leg strength lift w/ focus on posterior chain: hamstrings, glutes, low back. Shins to bar, feet about hip width apart. Big chest, activate lat/core muscles, big breath in. Push hips back/load hamstrings before bending knees. Keep back neutral (avoid rounding back when reaching for bar). Pull bar to waist by pushing away from the floor. Return bar to the floor by pushing the hips back as opposed to starting descent by bending knees. Remember this is a hip dominant lift, not knee dominant.
Frankenstein’s – Keep the spine straight. Alternate feet to hands. Slight bend in the knee is fine. Feet do not have to hit on the hands.
Landmine 180 – Pick up a 7’ Olympic bar w/ weight plate at hip. Hinge at hip, sweep weight to shoulder, and then over to opposite hip = 1 rep. Repeat movement in the opposite direction. Perform reps with medium weight.
Man Makers (Dumbbells) – Burpee + curl + shoulder press = 1 rep. Perform reps with light to medium weight.
Pigeon Stretch – Stretches external rotators of the hip. Start with knees out to side and bent, bend forward w/ straight spine while pushing gently with outside hand to “lever” torso over knee. Should feel stretch in outside of hip. Hold for 20-30 secs. Repeat opposite side.
Plate Slide –Great metabolic/conditioning drill. Using weight plate w/ flat side, position hands near the rear of the plate and keep hips low as possible to keep a neutral spine. Drive weight forward – sliding plate across turf. Can be done with a slow or fast pace.
Pull Ups – Hands forward – engaging shoulders and lats. Pull up.
Renegade Row (Dumbbells) – Plank position w/ DBs, push up, row left arm, row right arm = 1 rep. Perform reps with heavy weight.
Skull Crusher – Lie in a supine position with arms just past vertical (toward your head). Lower weight to forward then reps back to starting position without pulling elbows back to 90 degrees to keep triceps loaded during the entire movement.
Slam Ball – Raise ball overhead and then slam the ball down between your feet. Use good squat technique (hips back / back flat) to pick up ball and repeat.
Sled Push – Great metabolic/conditioning drill. Drive sled by keeping torso strong and stable. Avoid arching low back. Can be done with a slow or fast pace.
Spiderman Push-ups – Execute a strong push-up position – Bring knee forward as you descend into the push-up – can be modified from the knees.
T-Dogs – This exercise starts on one knee with the opposite foot forward and leg bent. Place the same hand as the foot that is forward anchored flat on the floor on the inside of the leg. With the opposite arm reach through under the leg pushing the anchored palm into the ground for a nice stretch through the hip then rotate the arm through the upper back head follows the hand toward the ceiling/sky. Repeat. Switch sides.
