5/3/1: The Simplest and Most Effective Training Method for Raw Strength

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5/3/1: The Simplest and Most Effective Training Method for Raw Strength

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.

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