5/3/1 Forever: Simple and Effective Programming for Size, Speed, and Strength

Description

Although the writing in this book can be confusing at times, it is full of great programming that has helped me progress in lifting. 5/3/1 got me into the 1000 lb club, so I'm expecting this book and its routines to help me go farther. 5/3/1 Forever is all about programming your total training; this includes mobility, jumps/med ball throws, your main lifts, supplemental, assistance work, conditioning and recovery. As always, each part is broken down and addressed in a simple, easy to read/implement manner. This allows the trainer, coach, athlete or lifter to program his training according to the goals. There are many training programs included and paths you can take that allow for millions of different variations and will keep your training fresh and moving forward for decades. These PROGRAMS NOT TEMPLATES are completely outlined, explained and include main lifts, supplemental lifts, assistance lifts and conditioning. You will also learn how to effectively transition between the programs. Also included is the very popular and incredibly successful Krypteia program; this is being used by high school athletes for building size, speed, strength and power. Football, basketball, track and baseball players have all used this program with great success. There are no pictures in this book and there is no fluff. This book requires a working knowledge of the base 5/3/1 Program and philosophy. If you don't already own 5/3/1: The Simplest And Most Effective Training System For Raw Strength - you should get it. Principles of 5/3/1......Page 14 Warm-Up/Mobility......Page 18 Jumps/Throws......Page 21 Supplemental Lifts......Page 27 Programming Your Training......Page 29 Deload/7th Week Protocol......Page 31 7th Week Max Test......Page 32 7th Week PR Test......Page 33 Assistance Work......Page 36 Push......Page 37 Pull......Page 38 Single Leg/Core......Page 41 TRAINING & PROGRAMMING......Page 47 Beginner Prep School......Page 50 Boring But Big......Page 57 First Set Last......Page 70 Full Body (1000% Awesome)......Page 86 S.V.R II......Page 89 The Morning Star......Page 94 Volume and Strength......Page 96 5x5/3/1......Page 100 Portal's 5x5/3/1......Page 109 Five and Dime......Page 112 Simplest Strength Template......Page 117 God is a Beast......Page 120 Black Army Jacket......Page 127 Spinal Tap 5s Pro......Page 130 Spinal Tap, The High School Years......Page 134 Coffinworm......Page 137 Second Set Last......Page 141 Full Body 85%......Page 144 Boring But Strong......Page 146 Supplemental Heaven......Page 155 Full Body - Squat, Push, Pull......Page 157 Pervertor......Page 172 Original 5/3/1......Page 176 Original and First Set Last......Page 180 5/3/1 Prowler Challenge......Page 182 Original 5/3/1 Challenge......Page 185 Combination Template......Page 189 Limited Time......Page 192 Bodybuilder the Upper/Athlete the Lower......Page 197 Strength and Conditioning......Page 199 The Wendler Classic......Page 204 Leviathan......Page 210 Con Clavi Con Dio......Page 213 Prep and Fat Loss......Page 217 5/3/1 Strength Circuits......Page 223 5's Pro Forever......Page 230 Widowmaker Circuit......Page 237 Ceremony of Opposites......Page 240 2x2x2......Page 242 The Krypteia......Page 245 Conditioning and Recovery......Page 255 Powler......Page 258 The Sled......Page 260 Hills & Stairs......Page 261 Easy Conditioning......Page 265 Recovery......Page 266 Diet......Page 270