Tag Archives: Training program
Everyone knows and loves 5×5, with good reason too.
The 5×5 routine was one that Reg Park used with great success, not to mention Bill Starr and a great many others.
As with anything everyone has their own unique tweaks that put in to play on this basic but brilliant program, each of which work well, here are some examples:
- 5×5 at set working weight
- 5×5 – 2×5 warm up (60-80% of working weight) 3×5 at working weight
- 5×5 – 4 warm up sets to 1 all out set of 5
- 5×5 – Friday Max out day, working to 1×5 all out, Monday 5×5 at 80% Fridays weight, Wednesday 2×5 at 70-80% Fridays weight
- Typically the main aim is to hit 25 heavy reps, 80-85% of 1RM is typical.
There are countless more methods and today I would like to give you one that I utilise using extended sets, this will help you improve maximal strength and trigger hypertrophy.
Extended Set 5×5 – Using a harder movement with sub-maximal loading followed by an easier one movement. All total reps add up to the classic 25.
A1 Extended Set – Front Squat/Squat – 5×2, rack then change bar position, Squat x3 at same weight.
Back Off Set 5×5 – As above, harder vacation of the lift followed by an easier one.
- 5×2 + 3×5
A1 – FS 5×2 – B1 Squat 3×5 starting at same weight and increasing as necessary.
High Rep Back Off Set 5×5
- 5×2 + 15
A1 – 5×2 – B1 Squat 1×15 at the FS weight.
^^ Not classic 5×5 but the 25 rep goal is still hit.
There is nothing magical about these rep/set schemes, they’re just options for you to try.
There are a lot of different ways to structure a program, typically because of the specific needs of the person it is for, however for those of you who want to achieve the following:
– Fitness (improved CV/VO2 Max)
– Better Body Composition (lose body fat & increase lean muscle)
– Improve Mobility/Flexibility
– Aquire Skill
– Improve mental health
This simple structure idea will help you plan your workouts to achieve all of the above.
Program Design 101:
– Warm Up – 5min
– Mobility – 10min
– Strength &/or Skill Element – 20min
– Metabolic Conditioning Section – 15min
– Flexibility Enhancement – 10min
– Warm Down – 5min
Looks simple enough, doesn’t it.
Here is what a workout might look like:
– www.youtube.com/watch?v=D8QxbtcA5hU – Routine example
– A1: Deadlift, A2: Press 5-3-2-5-3-2-5 – Reps dictate the weight
– B1: Loaded Carry 20m, B2: 400m Sprint – AMRAP in 15min
– www.youtube.com/watch?v=Ia5ZTVQnsBw -Routine example
– Foam rolling & short meditation
You will notice the workout is nothing special, however it covers multiple facets of fitness for those who want an all round package, rather than an ultra specific one.
How does it all work?
Skipping allows for a nice warm up and also some skill/coordination practice, as does the mobility routine example.
The strength is set in an example of a 5-3-2 wave to allow for muscle potentiation, both exercises hit the major muscle groups of the body. When the metabolic section beings you will gain more strength from the loaded carry along with power/CV/endurance/fat loss from the sprints.
Finally you have a nice example stretching routine followed by some gentle foam rolling and meditation to bring clarity of thought and lower the stress of life.
What is written above isn’t gospel, it’s an example, a good example mind you but ann example never the less. You can adapt it however you see fit.