5 3 1 football workout book

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. Jan 09, 2012 poteto updated his awesome excel spreadsheet for jim wendlers 531. Plus most people get stuck on squats before deadlifts so youre unlikely to need to change strategy here. Sound nutrition habits and adequate rest are crucial. Ultimate college football workout plan hero sports. Coach fuller also coached college football for 5 years and helped a. The simplest and most effective training system to increase. Jim wendlers 5 3 1 is all about starting with very light weights while progressing slowly and consistently. May 06, 2016 buff dudes fitness 5x5 workout plan day 1. 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. Im glad i purchased the book, even though i had already done 531 and knew the program. How to begin your program get better at the sports you play and the life you lead at stack. Through his different book publications, including the original 531, 531 for powerlifting, and beyond 531, jim wendler has produced well. The 5 3 1 method of training is just that prescription needed to get back to what truly works when training.

This book has new templates and variations for every lifter that is looking for an edge. The program was originally written for selfish reasons as i wanted a simple and easy program to follow, a program that held true. The main work can be done with either the 5 3 1 scheme or the 5 s pro scheme. Since then some time has passed, and it is apparent you have engaged with some of the contents of the book references to hill. Writeup for angry coach and wendlers 531 for football. As stated, if you use wendlers 531 and workout 3 days per week, you will rotate between the 4 workouts. Remember that the training max must be correct and if in doubt, err on the side of too light. In 5 3 1, youre expected to train three or four days a week.

The next year doing just weighted chins with a high frequency approach. My limitations are only having access to an oly bar, a stack of weights and a power rack. One year bringing up my bodyweight chin up numbers. Jim wendler 531 workout spreadsheet diy strength training. I highly recommend going for a pr on the top set and the last set.

Bend forward so that your throne is parallel to the ground, shoulders aligned on the sandbag. Even if you decide this program isnt for you, these basic tenets have stood the test of time. Because most of our players are 3 sport athletes, we didnt change our programming after basketball finished. This means that building absolute strength is only one part of the. 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. Top 5 most effective beginner football skills youtube. Even though this is the most expensive wendler book, it covers everything and removes the need to check out any of wendlers older stuff. I have read every single 5 3 1 book so far first and second edition, powerlifting, and beyond. Two days a week, with the team being split into 8 groups of 3. To see what your friends thought of this book, please sign up. Youll burn calories, build strength and become a better athleteno matter your sport. In this variation, you do the normal 5 3 1 sets and reps each week and work yourself back down. This still provided some insight into why wendler made the program. 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.

Ive been lifting and working out most of my life, but. Even though this is the most expensive wendler book, it covers everything and removes the need to check out any of wendlers. More of a template than a strict program, many variations of 531 exist. Jims best lifts include a pound squat, a 675 bench press, 700 pound deadlift and a 2375 total in the 275pound class. Fuller football training has trained over 50 plus high school students who have taken their talents to college and the pros.

Also, ive created a 531 workout spreadsheet based on one that my workout partner had and also created a video explaining how it works. Practice fast and play fast to develop fitness levels needed to play the game. The fourth week is an easy week for deloading purposes. He is a threetime letter winner at the university of arizona football and has squatted pounds in competition. You will train 34 days per week this will be up to you. A hardcore look at wendlers 531 powerlifting routine. I go back to it from time to time and it has some great information.

If you havent read the book, i highly recommend getting your hands on it. The simplest and most effective training system for. In the rabbit drill, players face each other in pairs. 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. Tradition, 531 and the high school football player elite fts.

Our goal with this book is to give you and your team the best training program out. You can find the percentages and details in the book. Moreover, the book contains 40 training templates, making it a musthave training manual for any gym goer, bodybuilder, powerlifter, or strength trainee. Our football season ended 2 weeks ago and i wanted to follow up with the progress weve made. Improve your training, nutrition and lifestyle with daily. Jan 01, 2011 wendlers 531 s is pretty popular, so i picked up a copy of this book to check it out. Over the course of a mesocycle, you will perform each of the 4 workouts four times, for a total of 16 workouts.

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. Each group started on a main lift, then rotated to the other main lift that day. This extremely popular strength training program is based off of the rep schemes 5, 3, 1, as the name suggests. Power cleans, db cleans, clean complex, push jerks, squats, lunges, bench press, inclined bench. Coach fuller is a 2x super bowl cornerback who played 6 years in the nfl. If you havent read wendlers books, i highly recommend getting them. Theres no book or course to learn how to coach you gotta get your hands dirty. I still use jim wendlers 531 workout routine and have combined it with the texas method at times. Players exhibit near maximum effort each weight workout. 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 531, youre expected to train three or four days a week. 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. Score a winning body with these 11 gridironinspired moves. Before starting the workout you should warmup for 5 minutes and stretch for 10 minutes.

The simplest and most effective training method for raw strength and beyond 5 3 1. 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. Without moving the trunk, grab the bag and take it to the chest with both hands. Jim wendlers 5 3 1 program has become incredibly popular because its simple and it works for a lot of people. 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. This is a book designed for real lifters that want to push their own training and their prs up to the next level. Beyond 5 3 1 will allow you to expand your training program to fit your goals and training style. Our goal with this book is to give you and your team the best training program. Im resisting the urge to actually attempt those numbers though. The first week involves sets of 5, second week sets of 3, and the third week is three sets of 531 respectively. I dont even play football anymore, but i still encorporate quite deal for martial arts training. I just finished the krypteia program in the 531 forever book, and wanted to give my thoughts and results for those considering the program. 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.

For maximum results from the football strength workout you should supplement with protein and creatine. A 20 metastudy found static stretching prior to a workout can reduce strength by 5. If youre interested in fitness and want to get toned, this is not the book for you. 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. The simplest and most effective training system for raw. Proud of our athletes and work they r doing in wt room monfri 5 3 1 keeping us strong and healthy. The 5 3 1 philosophy the 5 3 1 philosophy is more important than the sets and reps. Throughout the routine you will work with percentages based off of your max, and strive to hit rep prs each workout. 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.

Lots of different workout ideas for a variety of different positions and fitness goals. 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. Instead of just one main lift per workout using the 531 setup, two main lifts are used for additional weekly exposures. This book pushes the 5 3 1 program in every direction with one goal to get stronger. Moreover, the book contains 40 training templates, making it a musthave training manual for. 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. Oct 30, 2016 this basic cycle is where the 531 name comes into it. 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. So i started 5 3 1 but i have a need for some accessory lifts.

I have read every single 531 book so far first and second edition, powerlifting, and beyond. In spring, players do 5 descending sets 5 reps, then 4, 3, 2, 1 from a 28to48 box. I received this message on the tnation forum and am very excited to see the program helping coaches and athletes in high school. This basic cycle is where the 5 3 1 name comes into it. My main goal on 5 3 1 was to increase my weighted chin in order to get closer to achieving a one. A long and lonesome highway, east of omaha jim wendler article 5 reasons why itas best to do chins, not have chins. Each training cycle lasts four weeks, with these setrep goals for each major lift. 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. Experiences with the 531 program rip, in a 2009 thread you admitted you were unfamiliar with the wendler 531 program. 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. Experiences with the 531 program starting strength. The first week involves sets of 5, second week sets of 3, and the third week is three sets of 5 3 1 respectively. If you havent read wendlers book s, i highly recommend getting them. As stated, if you use wendlers 5 3 1 and workout 3 days per week, you will rotate between the 4 workouts.

Rip, in a 2009 thread you admitted you were unfamiliar with the wendler 531 program. 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. This worked out great as we were able to complete training in 3040 minutes a day. Each workout is centered around one core lift the parallel squat, bench press, deadlift, and standing shoulder press. Jim wendlers 531 workout info diy strength training. He played football and graduated from the university of arizona where he earned three letters.

His 5 3 1 forever book was written in 2017, and expands on the 5 3 1 method. The simplest and most effective training by jim wendler. Even better, buy it so you can go back to it like i do from time to time. After the workout you should stretch for 10 minutes again. The simplest and most effective training system for raw strength. 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. The simplest and most effective training system to. Apr 18, 2020 the latest in the 531 series, 531 forever collects all of jims thinking on 531 with the latest training methods e.