5 3 1 football workout book

This means that exercises like the dead lift, squats and bench press must be heavy enough that it can only be lifted a maximum of 3 5 times. The first week involves sets of 5, second week sets of 3, and the third week is three sets of 5 3 1 respectively. Im glad i purchased the book, even though i had already done 531 and knew the program. Jims best lifts include a pound squat, a 675 bench press, 700 pound deadlift and a 2375 total in the 275pound class. Football players need a combination of speed, strength, agility, and power to be successful on the fieldand that means a lot of time in the gym.

The simplest and most effective training by jim wendler. Jim wendlers 531 program has become incredibly popular because its simple and it works for a lot of people. Youll burn calories, build strength and become a better athleteno matter your sport. He is a threetime letter winner at the university of arizona football and has squatted pounds in competition. Tradition, 531 and the high school football player elite fts.

Throughout the routine you will work with percentages based off of your max, and strive to hit rep prs each workout. Even better, buy it so you can go back to it like i do from time to time. Experiences with the 531 program rip, in a 2009 thread you admitted you were unfamiliar with the wendler 531 program. Also, ive created a 5 3 1 workout spreadsheet based on one that my workout partner had and also created a video explaining how it works. Writeup for angry coach and wendlers 531 for football. If you havent read wendlers book s, i highly recommend getting them. Score a winning body with these 11 gridironinspired moves. This means that building absolute strength is only one part of the.

Whenever i feel like im getting sidetracked or want to try something different, i revisit these rules to make sure im doing things the right way. I received this message on the tnation forum and am very excited to see the program helping coaches and athletes in high school. Jim wendler and angry coaches 5 3 1 for football let me first say, this book is long, theres a lot of info, and just doing all the strength stuff was tiring, and in no way should this replace anyone buying the book, but rather to give everyone an idea of what its about, and to stop the endless pms of people asking me to send it to them or for a writeup. Through his different book publications, including the original 531, 531 for powerlifting, and beyond 531, jim wendler has produced well. Ultimate college football workout plan hero sports. One day will be devoted to the standing military press, one day to the parallel squat, one day to the deadlift and one day to the bench press. Even if you decide this program isnt for you, these basic tenets have stood the test of time. Jim wendler 531 workout spreadsheet diy strength training. The next year doing just weighted chins with a high frequency approach. Note that even though this program can be adapted for beginners, the book seems to assume working knowledge of the correct form and mechanics for the lifts. This basic cycle is where the 5 3 1 name comes into it.

Trouble understanding 531 workouts jim wendler 531. If youre interested in fitness and want to get toned, this is not the book for you. Players exhibit near maximum effort each weight workout. The simplest and most effective training system for raw. Experiences with the 531 program starting strength. Each workout is centered around one core lift the parallel squat, bench press, deadlift, and standing shoulder press. The program was originally written for selfish reasons as i wanted a simple and easy program to follow, a program that held true. To train right, football players need to hit a range of areas, and thats why weve put together this allaround workout for you to add to your routine. Also, ive created a 531 workout spreadsheet based on one that my workout partner had and also created a video explaining how it works. I have read every single 5 3 1 book so far first and second edition, powerlifting, and beyond. Even though this is the most expensive wendler book, it covers everything and removes the need to check out any of wendlers. During those 25 years, ive heard a million different things about lifting and how football players should lift.

Our goal with this book is to give you and your team the best training program. Without moving the trunk, grab the bag and take it to the chest with both hands. Fuck you, pay me since the original 5 3 1 book and the second edition came out, ive been working to improve the 5 3 1 program. My main goal on 5 3 1 was to increase my weighted chin in order to get closer to achieving a one. His 5 3 1 forever book was written in 2017, and expands on the 5 3 1 method. Beyond 5 3 1 will allow you to expand your training program to fit your goals and training style. Even though this is the most expensive wendler book, it covers everything and removes the need to check out any of wendlers older stuff. Improve your training, nutrition and lifestyle with daily. Lots of different workout ideas for a variety of different positions and fitness goals. Oct 30, 2016 this basic cycle is where the 531 name comes into it. This book pushes the 5 3 1 program in every direction with one goal to get stronger. Remember that the training max must be correct and if in doubt, err on the side of too light. The 5 3 1 method of training is just that prescription needed to get back to what truly works when training. Bend forward so that your throne is parallel to the ground, shoulders aligned on the sandbag.

The simplest and most effective training system to. Because most of our players are 3 sport athletes, we didnt change our programming after basketball finished. Our goal with this book is to give you and your team the best training program out. As previously mentioned, wendler sees himself as more of an author and writer now, than a coach. The latest in the 5 3 1 series, 5 3 1 forever collects all of jims thinking on 5 3 1 with the latest training methods e. Jim wendlers 531 workout info diy strength training. Jan 09, 2012 poteto updated his awesome excel spreadsheet for jim wendlers 531. Fuller football training has trained over 50 plus high school students who have taken their talents to college and the pros. Rip, in a 2009 thread you admitted you were unfamiliar with the wendler 531 program. Each training cycle lasts four weeks, with these setrep goals for each major lift. I go back to it from time to time and it has some great information. As stated, if you use wendlers 5 3 1 and workout 3 days per week, you will rotate between the 4 workouts. In 531, youre expected to train three or four days a week.

Football players need a combination of speed, strength, agility, and power to be successful on the field and that means a lot of time in the gym. Plus most people get stuck on squats before deadlifts so youre unlikely to need to change strategy here. Ive been lifting and working out most of my life, but. You will train 34 days per week this will be up to you. I dont even play football anymore, but i still encorporate quite deal for martial arts training. Each group started on a main lift, then rotated to the other main lift that day. Jim wendlers 5 3 1 program has become incredibly popular because its simple and it works for a lot of people. If youre a patient intermediate lifter or a smart advanced lifter and you want to get stronger by making deliberate and steady progress each month then follow this program. Abc monday workout a, wednesday workout b, friday workout c. In 5 3 1, youre expected to train three or four days a week. My limitations are only having access to an oly bar, a stack of weights and a power rack. Power cleans, db cleans, clean complex, push jerks, squats, lunges, bench press, inclined bench. Im resisting the urge to actually attempt those numbers though. How to begin your program get better at the sports you play and the life you lead at stack.

The concept behind this program is to maximize both volume total sets and reps and weight with the basic movements that are pretty much all you truly need in order to gain strength and a well rounded physique. Moreover, the book contains 40 training templates, making it a musthave training manual for any gym goer, bodybuilder, powerlifter, or strength trainee. For maximum results from the football strength workout you should supplement with protein and creatine. I highly recommend going for a pr on the top set and the last set. I have read every single 531 book so far first and second edition, powerlifting, and beyond.

I still use jim wendlers 531 workout routine and have combined it with the texas method at times. This worked out great as we were able to complete training in 3040 minutes a day. In this variation, you do the normal 5 3 1 sets and reps each week and work yourself back down. Coach fuller is a 2x super bowl cornerback who played 6 years in the nfl. So i started 5 3 1 but i have a need for some accessory lifts. Most routines in this books will work since theyre based on tried and true olad method, along some overcomplicated calculations for reps and sets and loads. The simplest and most effective training system to increase. Now, before i begin, it is extremely important to note that 531 is not a generic, cookie cutter program that you can easily analyze. In the rabbit drill, players face each other in pairs. A 20 metastudy found static stretching prior to a workout can reduce strength by 5. Practice fast and play fast to develop fitness levels needed to play the game. This still provided some insight into why wendler made the program. If you havent read the book, i highly recommend getting your hands on it.

Apr 18, 2020 the latest in the 531 series, 531 forever collects all of jims thinking on 531 with the latest training methods e. Proud of our athletes and work they r doing in wt room monfri 5 3 1 keeping us strong and healthy. Its suitable for beginners through to advanced weightlifters, as well as athletes, and i would guess also people with an interest in bodybuilding no experience of this one myself but its a versatile program and could be adapted for these goals for someone with an. Before starting the workout you should warmup for 5 minutes and stretch for 10 minutes. Our goal with this book is to give you and your team the best training program out there free of the fluff, bs, and crap that does nothing but waste your time. You can find the percentages and details in the book. Our football season ended 2 weeks ago and i wanted to follow up with the progress weve made. So, this book gave me lots of new material to use with my students, especially for helping them to develop agility, endurance, wholebody power and speed. The main work can be done with either the 5 3 1 scheme or the 5 s pro scheme. In spring, players do 5 descending sets 5 reps, then 4, 3, 2, 1 from a 28to48 box. Note you will perform 3 sets on 5 3 1 protocol lifts, disregarding warmups, on the last 3rd set wendler suggests doing an all out set doing as many reps as possible. Since then some time has passed, and it is apparent you have engaged with some of the contents of the book references to hill. Works with kg or lbs theoretical 1rm calculator choose your own increments per cycle reorder your workout and choose workout days rounding to the nearest multiple of your choice displays a full years. The fourth week is an easy week for deloading purposes.

After the workout you should stretch for 10 minutes again. Top 5 most effective beginner football skills youtube. This extremely popular strength training program is based off of the rep schemes 5, 3, 1, as the name suggests. Two days a week, with the team being split into 8 groups of 3. The simplest and most effective training method for raw strength and beyond 5 3 1. Theres no book or course to learn how to coach you gotta get your hands dirty. Moreover, the book contains 40 training templates, making it a musthave training manual for. May 06, 2016 buff dudes fitness 5x5 workout plan day 1. Since then some time has passed, and it is apparent you have engaged with some of the contents of the book references to hill sprints, prowlers, sharing jims toothbrush etc. The 5 3 1 philosophy the 5 3 1 philosophy is more important than the sets and reps. Sound nutrition habits and adequate rest are crucial.

Wendler kind of assumes you know what 5 3 1 protocol is when referring to lifts, and he tells you to refer to his 5 3 1 book for the percentages. Coach fuller also coached college football for 5 years and helped a. He played football and graduated from the university of arizona where he earned three letters. This book has new templates and variations for every lifter that is looking for an edge. Instead of just one main lift per workout using the 531 setup, two main lifts are used for additional weekly exposures. The simplest and most effective training system for. The first week involves sets of 5, second week sets of 3, and the third week is three sets of 531 respectively. One year bringing up my bodyweight chin up numbers.