I have done this program. I say you MUST do a 6 week or so hypertrophy phase prior to it.
I set up my summer program like this: 4 weeks 4x10, 4 weeks 4x6, 4 weeks of 3x5 3x3 5-3-1… This is like the volume/intensity X shaped graph.
In my findings, 5-3-1 converts the strength you developed from previous weeks into maximal strength.
A coach of mine told me a cool story. It didn’t directly relate to strength or anything but it went like this: A bamboo tree takes 6 months to grow to a full height of 100 feet. In the first 5 months it grows a mere 10 feet. Then in the next 30 days it grows an astonsihing 90 feet. He said, do you think the tree was able to grow that last 90 feet because of something that happened in those 30 days or was in more in part to to the 150 days of root strength, and nourishment?
Hopefully you can see the connection. Hard work in the offseason so to speak is only revealed when the intensity increases. This is also partially taken from the CFTS
What is James’ advice regarding 5/3/1? I’m assuming this was conducted in Summer I with testing before Summer II and a transition into alactic capacity with strength maint. from there on?
From everything I’ve seen,5/3/1 is eerily similar (basically identical) to BFS which was apparently based on Stefan Fernholm’s training from what I have heard.
The squat never went above 80% during the second intensification block. I typically cycle it from 60-80 or 65-75 over three week intervals during the second intensification.
Otherwise we typically stay between 60-70% on the squat throughout the rest of the training year
I’ve only loosely used the template in times past and loosely is an understatement.
It was only used on the bench press, as I do not have my guys press overhead and we only perform RDLs twice a year and not heavy; and I no longer use percentages for the squat (I prescribe volume and the weight is up to my guys)
One of the myriad of Charlie’s teachings that I firmly adhere to is that weights, specifically general weights in my case, always follow speed.
Thus I do not prioritize general weight training; particularly because its so damn easy to develop in relation to speed, movement skill, specialized ability and neurophysiological adaptations in the form of improved speed of processing visually received information and responding to it rapidly with high coordination.
I really can’t emphasize how easy it is to develop general strength to sufficient enough levels for athletes.
I don’t mean to insult anyone by making this statement; its simply the reality of my experience in working with my athletes; irrespective of here at the university, high school level, and earlier.
We are not weightlifters who only lift weights. If you were you could look at how you did last workout and adjust but instead we have other competing stressors like running, conditioning, games etc and you don’t know what they do.
If you were to talk to westside you’d realize they do it all by feel as well. there is no formula!
Yup, I reluctantly loosened the reigns with my guys in allowing them to select their weights for the squat during the pre-spring ball training and it went very well. I did the same for the bench during spring ball and it also went well.
This worked because the trainedness of our guys is finally in place and I trust, most of them, to self-regulate. I must note, that I also provide direction to each training week so they know if it’s in their interest to increase weights, reduce the load, or go into cruise control.
I did return to % for the bench this summer and it’s going very well.
The squat load is very conservative. These past 4 weeks we basically progressed from 3-4 sets of 6 to 3-4 sets of 3. For the bench, I adapted a scheme that I derived from a Russian bench press champion’s program that I analyzed a few years ago.
The heaviest load they lifted in the bench, before today, was 82% and no single set over the last 4 weeks exceeded 4 repetitions. We worked up to 90% x1 today and everyone looked great, a few guys kept going (by choice) and set PRs.
That wasn’t my intent of the question. Obviously a large issue in NCAA setting is total workout time and the ability to get certain qualities trained with sufficient volume and rest.
I know how long that workout takes my athletes, as I have used the same sets and reps in the past.