Who am I? 53 years old, former professional rugby league for 10 years, have been lifing weights from the age of 17 and a now a Strength & Conditioning Coach for a several professional sports. I was introduced to Jim Wendler’s 5/3/1 program 2 years ago and am stronger now than when I was playing professional Rugby League! Who is Jim Wendler? Jim Wendler is the creator and author of 5/3/1: The Simplest and Most Effective Training Method for Raw Strength. The 5/3/1 powerlifting system is rapidly growing into one of the most popular powerlifting and strength building training routines on the planet. The 5/3/1 program The 5/3/1 program should be done three or four days a week. Each workout centers around one or two core lifts, Parallel Squat, Bench Press, Deadlft and standing Shoulder Press. Training Cycles are four weeks, with set/rep goals for each major lift: Protocols Reps & Sets with %1RM After week 4 add 2.5kg to upper body 1RM & 5kg to lower body 1RM & recalculate Why I like it! Besides the fact that it really works, there are numerous other advantages:
- Every lift is measured, you are actually testing yourself every session
- It works across all sports and training levels – my Rugby, Basketballers, Sprinters and surfers all have progressed
- In principle it allows improvements in strength and, variations of supplementary lifts to add hypertrophy and power to
Enjoy. David Boyle David Boyle is a Level 3 Master Coach and Board Member of the Australian Strength & Conditioning Association Please click here to learn more about David Boyle and purchase his Rugby Union Training Programs.