Wendler 5/3/1 Strength Program
Posted by: Eric
Get ready to get stronger!
We are constantly seeing great PR’s and new benchmark numbers for our athletes. We will now be able to use some of these numbers, and develop them a bit more. Building strength takes time, and must be paired with correct and consistent training, which is exactly what we will be doing.
Starting on Monday (Sep. 12th) we will be incorporating the Wendler 5/3/1 strength cycle into our weekly programming. Wendler 5/3/1 is a strength program focused around 4 core lifts: Back Squat, Shoulder Press, Deadlift, and Bench Press. You will perform one movement per day, and use specific percentages of your 1RM for certain reps. Percentages will gradually increase as proficiency builds in each movement. A Wendler 5/3/1 cycle is 4 weeks long, and we will perform 2 cycles back-to-back, then re-test our 1RM’s.
This incorporation will not look much (or any) different than most current days. We often combine a strength portion partnered with a WOD, which is how a majority of days will look when as we move through these cycles. The biggest difference you will notice is a consistent percentage associated with the reps you are to perform, for optimal progression and development. We will perform these movements on M, T, Th, F of every week, and will change the order of movements each week for those that can only come specific days. As long as space and equipment permits, you are welcome to make up a movement you have missed before or after a class to stay on track.
To make everything much smoother, CLICK HERE, enter your CURRENT maxes, and it will generate all the numbers you will need for each lift for the next 4 weeks. Be sure to print it and bring with you every day.