Wendler 5-3-1 strength program

We are going to try the Wendler 5-3-1 strength program for the next 8 weeks. This program will enable us to be much more methodical about our strength sessions. At the end of the first 4 weeks you will increase the lower body movements by 10 lb and the upper body movements by 5 lb.

KEEP IT SIMPLE! The 4 movements we are going to be doing are truly the epitome of functionality: the squat, the press, the deadlift and the bench press are all multi-joint, compound movements that engage the body from core to extremity. Increase your strength in these movements and you will experience improvements in other movements as well.

To read about the Wendler 5-3-1 strength program, go here: http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

Here is how it works.

Monday - squat

Tuesday - press

Wednesday - skill development or short metabolic conditioning.

Thursday - deadlift

Friday - bench press

Saturday - strength OFF, metabolic conditioning, skill development

Sunday - strength OFF, metabolic conditioning, skill development

Week 1

Establish your 'working' one rep max. Your working one rep max is 90% of your 1RM.

65% working 1RM x 5 reps

75% working 1RM x 5 reps

85% working 1RM x 5 reps or more

Week 2

70% working 1RM x 3 reps

80% working 1RM x 3 reps

90% working 1 RM x 3 reps or more

Week 3

75% working 1RM x 5 reps

85% working 1 RM x 3 reps

95% working 1 RM x 1 rep or more

Week 4 De-loading Phase

40% working 1 RM x 5

50% working 1RM x 5

60% working 1RM x 5

WARM-UP

40% working 1RM x 5

50% working 1RM x 5

50% working 1RM x 5

If you miss a strength session simply take a day to catch up. So if you miss squats on Monday, you can do squats and presses on Tuesday. If you are behind a week or two or even three, you simply start at week 1. If you cannot make your weights we will re-adjust your 1 rep max. You are far better off to be conservative with your 1RM than to over-inflate the number as you will make bigger gains in the end (this is supported by both Rippetoe and Wendler).

My hope is that we will also have more time to work on skill development, particularly in the area of gymnastics.

Coming to class with your numbers crunched ahead of time will really help to keep things running smoothly!

-Darci