Everything I have been posting.
Block 1:
wk1- 80xmax reps
wk2- 85xmax reps
wk3- 90xmax reps
deload- 70%
All %'s are based off 90% of last 1rm.
Just one set after a buildup or the typical program with the listed numbers as the top set?
the 80% day looks like this:
Barx10
50%x5
60%x5
70%x5
80%x5 or repetition max
Ok, close to the way we did APRE 6RM.
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.
I’m sure you guys remember James saying this:
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
What do you think about the bfs setXrep setup?
3x3, 5x5, 5-4-3-2-1, and 10-8-6 (or 4-4-2 for the power clean and Hex bar deadlift)
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.
Wow, you finally drop the %'s for the squat. Do you remember me asking you about that last summer? I hate %'s esp with athletes.
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!
James, what volume/rep ranges do you prefer to work in at this time of the year? I’m assuming alactic power for the next 4-5 weeks.
Anyone wanting the full 5/3/1 ebook manual, I will email it to you if you leave me your email address. No worries.
You gonna get ban…
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.
This was after performing 4x4x30yd hill sprints.
Weights follow speed.
I’m curious, How long did this hill session take?
LOL, no NCAA violation at Pitt my friend.
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.
Not gonna speak for James but I’m sure it’s not full recovery btw sets/reps, I know last year they did long hills so this could be a sub for the long hills.
A little under an hour.