Whereas listening to Episode 4 of Season 4 of the Voodoo Energy podcast (that includes Brandon Herring), the flexibility of Jim Wendler’s 5-3-1 program got here up as a subject. It jogged my memory of an software I’ve utilized in current coaching packages. Most readers of this weblog will definitely acknowledge the 5-3-1 as a foundational program that includes a easy loading scheme geared toward growing energy within the weight room. For many who don’t know, I encourage them to learn Jim’s work in its entertaining and stylish simplicity.
One aspect of the 5-3-1 program I’ve delved deeper into this previous 12 months is the “First Set Final” idea. In FSL, the primary working set (65%, 70%, or 75%) of the exercise is repeated as supplemental work with the identical or a slight variation of the principle carry. Two typical functions of FSL outlined in Wendler’s 5-3-1 are:
- The FSL 5×5.
- The “Widowmaker” set.
Making use of 5-3-1 in Efficiency Coaching
For my programming, I’ve used the previous a bit greater than the latter. The 65%–75% zones work completely as a three-week wave for energy functions. This can be a bucket I fill with athletes who I do know are doubling up with different packages (college) and appear to concentrate on the heavy finish of the energy curve.
The ‘First Set Last’ 65%–75% zones work perfectly as a three-week wave for power applications. Click To Tweet
The lion’s share of Wendler’s FSL software is within the 5 units of 5 following the principle units. The writer states, “The most important motive why I like utilizing 5×5 FSL is bar velocity is rarely compromised.”1 In my expertise, the FSL 5×5 carried out after essential work enhances the PAP impact from essential units, permitting additional exact apply of the carry whereas concurrently constructing energy. I’ve additionally used FSL 5×5 as the principle work of the day for a “dynamic effort” kind of really feel. This helps if you’re a bit beat up or missing that snap, because the reasonable masses moved shortly support in garnering the facility response.
The second manner to do that (FSL) is to carry out a “Widowmaker set”—a time period borrowed from Dante Trudel’s Doggcrapp program, the place 15–20 reps are executed for a single set.1 This may work wonders for the newer athletes that want a shotgun response. With the principle units serving as high-quality apply, the FSL WM set of 15–20 hits every little thing from hypertrophy to work capability to pressure capacity (very similar to the impact of 1×20), to not point out its psychological kick within the butt.
The FSL 5×5 is simple to program and, if utilizing an applicable coaching max, helps athletes recuperate extra simply. It doesn’t intervene with on-field talents, permitting your gymnasium work to remain consistent with all-around progress. This then makes the FSL 5×5 template sustainable over an extended interval.1 For athletes in our program, the FSL is a “fail-safe”: whether or not it’s programmed as added quantity or executed as essential work, for units of 5 or increased reps, we will use FSL masses for energy or hypertrophy work at factors within the coaching 12 months when such results are known as for.
Why the 5-3-1 Works
As a coach who routinely ponders the why behind coaching results, I typically dip my ft into each apply and science seeking the place greatest practices and examination overlap. This search led me to the work of Dr. Matt Rhea and his examine of “Optimum Resistance Load for Peak Energy in Varied Workout routines.” His findings revealed some eye-opening points of weight-room work in relation to energy growth in American soccer.
“Now we have considerably altered our coaching focus from energy to energy over the previous 10 years amongst soccer gamers. This transformation is because of: A) soccer is a velocity/energy sport; B) enhancements in energy with a power-focused program had been occurring simultaneous to energy whereas energy was not bettering considerably with a strength-focused program. In an effort to maximise energy growth, we’ve been investigating totally different coaching masses and their affect on acute peak energy. What’s the greatest % of 1RM for eliciting peak energy in a given carry?”
Rhea’s investigation tracked peak energy outputs within the again squat, bench press, hold clear, break up squat, rear elevated squat, energy clear, incline bench press, and hold excessive pull over the course of a 12 months and a half. Not more than 5 reps per set had been executed (very 5-3-1-like). Rhea discovered that 63% of 1RM confirmed the very best peak energy, with 60%–75% showing to be a persistently excessive energy vary throughout the varied workouts.
If success leaves clues, we can clearly see the ‘First Set Last’ ranges (65%/70%/75%, respectively) fit nicely into this peak power range. Click To Tweet
If success leaves clues, we will clearly see the FSL ranges (65%/70%/75%, respectively) match properly into this peak energy vary. Though every proportion is a exact piece of information collected from essentially the most elite of elite athletes in Rhea’s findings, we will definitely distill the appliance all the way down to utilizing the FSL loading for growing athletes. The place Rhea’s research reinforce the idea with precision, Jim’s coach’s eye led him to witness the constructive impact on energy.
Not one to depart private interpretation and implementation on the desk, I’ve not too long ago employed two different methods to make use of the FSL to drive energy diversifications. In utilizing the standard software, FSL 5×5, I merely observe common velocity (utilizing Flex Stronger models) throughout the entire set with the intent of transferring the barbell as quick as attainable. I’ll wave the chances over three weeks, rinse, and repeat, aiming to set private bests in velocity every session. As athletes develop stronger, you’ll be able to even drop to 5 units of three, which can also be an ideal quantity management when in camp or in season.
In my current work with a feminine soccer staff, I’ve been challenged by get sufficient high-quality work in a brief period of time—I’m given quarter-hour as soon as per week for energy work (sure, quarter-hour is all I get). A lot of this stems from the worry that:
- “Lifting will make them too sore to apply.”
- “Lifting is harmful and can make them tight.”
- “We don’t need them to seem like boys.”
Sure, we’re nonetheless battling this nonsense from a couple of naive mother and father and coaches, however we should press on!
Relative to an earlier level, these masses lend themselves to work alongside the facility and hypertrophy spectrum. For the majority of the staff sport athletes I get who’re in season or coaching in different actions, the three–5-rep units assist protect energy high quality; for the undersized athletes that want some muscle, the 10s are the spark for muscle constructing.
Given the constraint above, I believed, “Why not incorporate each?” What I imply right here is that if 10 reps at these percentages give us a structural response and three–5 can maintain energy high quality…why not use a cluster-style method for 10(ish) whole reps per set?
What I mean here is if 10 reps at these percentages give us a structural response and 3–5 can keep power quality…why not use a cluster-style approach for 10(ish) total reps per set? Click To Tweet
To perform this, we use a cluster method within the hex bar deadlift and a squat variation affectionately dubbed “Speedy Fireplace.” We break up the set of 10 into three mini-sets of three (9 whole reps) or 5 mini-sets of two reps. To create extra coaching density, we’ve added 2–3 field or lengthy jumps instantly afterward. Right here, the athletes go in a “observe the chief” vogue, and if weights should be adjusted, they work as a staff to load and unload one another’s bar.
Sometimes, we’ve teams of 4–5, and so they can whiz via a “Speedy Fireplace” set in about 90 seconds—throughout the remainder interval, they every carry out one set of predetermined reps in an higher physique push or pull and a trunk train. The overall set takes 3–4 minutes—we relaxation for slightly after which go once more.
For us, attaching a quantity to the execution of bar velocity is vital in driving residence intent and function with in any other case disregarded masses. The “Speedy Fireplace” method has crammed the buckets of offering a higher-quality quantity of labor whereas driving a team-building atmosphere, given the constraint of time. From the teaching aspect, these functions have allowed my program to be science-guided, principles-based, and ingenious concurrently.
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References
1. 5-3-1 Eternally: Easy & Efficient Programming for Dimension, Velocity, & Energy. Wendler, Jim. 2017. p. 59.
2. Rhea, Matt. “Optimum Resistance Load for Peak Energy In Exercise,” Linkedin.