5-3-1 template

[James_Smith]

@ollie

James,

Thanks for the insightful posts. A couple of questions:

1. Do you feel the risk of hamstring injury can be reduced more by program design( what time of year you do RDL or GHR) or limiting intensity?

2. Some coaches are critical of reverse hypers because they feel they teach a pattern of lumbar extension. Any thoughts?

3. Some coaches favor lower reps for leg curls and higher reps for hip extension work. Any thoughts?

1. Absolutely
2. Totally unnecessary. A multitude of movements may accomplish the same objective
3. I don’t like leg curls for the same reasons I explained regarding why I don’t have my guys perform the GHR. Higher reps are more effectively tolerated when the magnitude of resistance is low

@Everett

James,

Thank you for your input! When doing weight training and alatic work on Mon/Thurs. Are you doing Monday upper weights and Thursday lower weight or doing both upper and lower on Mon/Thur?

Total body primary weight training on Mon/Thur
What we’ve been doing for the first block:

1. Bench
2. Half Squat
3. RDL
4. Bench Pull
5. Hanging Leg Raise