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  • 531 For Football 2012 Mod

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    Matt James
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    This document outlines Wendler's 5/3/1 strength training program for football players during different phases of training. It provides 4 day per week full body workouts with exercises like squats, bench press, deadlifts, military press, and pull ups. Each workout focuses on one or two main lifts at prescribed percentages for sets and reps, along with assistance exercises. The program progresses in intensity and decreases in volume from the offseason to late offseason to preseason to inseason phases while players are in competitive games.

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    531 for Football 2012 Mod

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    This document outlines Wendler's 5/3/1 strength training program for football players during different phases of training. It provides 4 day per week full body workouts with exercises like squats, bench press, deadlifts, military press, and pull ups. Each workout focuses on one or two main lifts at prescribed percentages for sets and reps, along with assistance exercises. The program progresses in intensity and decreases in volume from the offseason to late offseason to preseason to inseason phases while players are in competitive games.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    1K views18 pages

    531 For Football 2012 Mod

    Uploaded by

    Matt James
    This document outlines Wendler's 5/3/1 strength training program for football players during different phases of training. It provides 4 day per week full body workouts with exercises like squats, bench press, deadlifts, military press, and pull ups. Each workout focuses on one or two main lifts at prescribed percentages for sets and reps, along with assistance exercises. The program progresses in intensity and decreases in volume from the offseason to late offseason to preseason to inseason phases while players are in competitive games.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 18

    Wendler's 5/3/1 for Football - OFF SEASON (Feburary-March-April-May)

    1hour to 75 minute sessions


    Day 1
    Warm up
    Sets
    Military Press (Push Press)
    Week 1
    5x40%/5x50%/3x60%
    65%x5
    75%x5
    Week 2
    5x40%/5x50%/3x60%
    70%x3
    80%x3
    Week 3
    5x40%/5x50%/3x60%
    75%x5
    85%x3
    Week 4 (Deload)
    5x40%
    5x50%
    Squat
    10x55%
    10x65%
    Chin ups/Pull Ups - Vary the Grip
    50% Reps Superset with Military Press and Squat
    Dips
    Failure
    Failure
    Barbell Curls
    10x
    10x
    Super Set A
    Glute/Ham Raises
    12x
    12x
    Sit Ups
    35x
    35x
    Day 2
    Deadlifts
    Week 1
    Week 2
    Week 3
    Week 4 (Deload)
    Military Press
    DB Lunges (Each Leg)
    Good Mornings
    Medicine Ball Situps
    Super Set A
    Dips
    Chins

    Warm up

    Sets

    Day 3
    Bench Press
    Week 1
    Week 2
    Week 3
    Week 4 (Deload)
    Front Squat
    Week 1
    Week 2
    Week 3
    Week 4 (Deload)
    Chin ups/Pull Ups - Vary the Grip
    DB Bench Press
    Tricep Pushdowns or Barbell Curls

    Warm up

    Sets

    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%

    65%x5
    70%x3
    75%x5
    5x40%

    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%

    65%x5
    70%x3
    75%x5
    5x40%
    10x55%
    6x
    12x
    25x
    10 Minutes - As man reps as possible

    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%

    75%x5
    80%x3
    85%x3
    5x50%
    10x65%
    6x
    12x
    25x

    75%x5
    80%x3
    85%x3
    5x50%

    65%x5
    75%x5
    70%x3
    80%x3
    75%x5
    85%x3
    5x40%
    5x50%
    50% Reps Superset with Bench Press and Front Squat
    12x
    12x
    10 Minutes - As man reps as possible

    Pendaly Rows
    Day 4
    Power Cleans
    Week 1
    Week 2
    Week 3
    Week 4 (Deload)
    Squat
    Week 1
    Week 2
    Week 3
    Week 4 (Deload)
    Bench Press
    Romain Deadlifts
    Roman Chair Sit-ups
    Super Set A
    Dips
    Chins

    10x
    Warm up

    Sets

    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%

    65%x5
    70%x3
    75%x5
    5x40%

    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%

    65%x5
    70%x3
    75%x5
    5x40%
    10x55%
    12x
    20x
    10 Minutes - As man reps as possible

    10x

    75%x5
    80%x3
    85%x3
    5x50%
    75%x5
    80%x3
    85%x3
    5x50%
    10x65%
    12x
    20x

    Alternatives
    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%
    10x75%
    Lat Pull Downs
    Failure
    10x
    12x
    30x
    Alternatives
    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%
    10x75%
    6x
    12x
    25x

    Romainian Deadlifts

    Lat Pull Downs


    Alternatives
    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%
    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%
    Lat Pull Downs
    12x

    12x
    JM Press

    10x

    Sled Rows
    Alternatives

    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%
    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%
    10x75%
    12x
    20x

    45 Degree Back Raise

    Lat Pulldowns

    Wender's 5/3/1 for Football - LATE OFF-SEASON (June-July)


    1 hour sessions
    Day 1
    Warm up
    Sets
    Deadlift
    Week 1
    5x40%/5x50%/3x60%
    65%x5
    75%x5
    Week 2
    5x40%/5x50%/3x60%
    70%x3
    80%x3
    Week 3
    5x40%/5x50%/3x60%
    75%x5
    85%x3
    Week 4 (Deload)
    5x40%
    5x50%
    Military Press (Push Press)
    Week 1
    5x40%/5x50%/3x60%
    65%x5
    75%x5
    Week 2
    5x40%/5x50%/3x60%
    70%x3
    80%x3
    Week 3
    5x40%/5x50%/3x60%
    75%x5
    85%x3
    Week 4 (Deload)
    5x40%
    5x50%
    Chin ups/Pull Ups - Vary the Grip 3-5 Reps Superset with Deadlift and Military Press
    Good Mornings
    15x
    15x
    BB Lunges (Each Leg) (June)
    6x
    6x
    BB Step Ups (July)
    6x
    6x
    Medicine Ball Situps
    30x
    30x
    Pendaly Row
    10x
    10x
    Day 2
    Bench Press
    Week 1
    Week 2
    Week 3
    Week 4 (Deload)
    Front Squat
    Week 1
    Week 2
    Week 3
    Week 4 (Deload)
    Chin ups/Pull Ups - Vary the Grip
    Dips (June)
    Pushups (July)
    BB Curls
    Lying Leg Raises

    Warm up

    Sets

    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%

    65%x5
    70%x3
    75%x5
    5x40%

    Day 3
    Power Cleans
    Week 1
    Week 2
    Week 3
    Week 4 (Deload)
    Squat

    Warm up

    Sets

    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%

    65%x5
    70%x3
    75%x5
    5x40%

    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%

    65%x5
    70%x3
    75%x5
    5x40%
    50% Reps Superset with Bench Press
    10-20x
    20x
    10x
    25x

    75%x5
    80%x3
    85%x3
    5x50%
    75%x5
    80%x3
    85%x3
    5x50%
    10-20x
    20x
    10x
    25x

    75%x5
    80%x3
    85%x3
    5x50%

    Week 1
    Week 2
    Week 3
    Week 4 (Deload)
    DB Bench Press (June)
    DB Military Raise (July)
    Glute/Ham Raises
    Shrug (June)
    Face Pulls (July)
    Roman Chair Situps

    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%

    65%x5
    75%x5
    70%x3
    80%x3
    75%x5
    85%x3
    5x40%
    5x50%
    10x
    10x
    10x
    10x
    30 reps each leg done in as few sets as possible.
    15x
    15x
    15x
    15x
    25x
    25x

    Alternatives
    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%
    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%
    15x
    6x
    6x
    30x
    10x

    Lat Pull Downs


    45 Degree Back Raise
    DB Lunges
    DB Step Ups

    6x
    6x
    30x
    10x

    Extra if warranted.
    Alternatives

    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%
    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%
    Lat Pull Downs
    10-20x
    20x
    10x
    25x

    10-20x
    20x
    10x
    25x

    10-20x
    20x

    Alternatives
    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%

    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%
    10x
    10x
    10x
    10x

    10x
    10x
    Single Leg Deadlifts

    15x
    15x
    25x

    15x
    15x
    25x

    Rear Delt Raise

    Wender's 5/3/1 for Football - PRE SEASON (August-September)


    1 hour sessions
    Day 1
    Warm up
    Sets
    Deadlift
    Week 1
    5x40%/5x50%/3x60%
    65%x5
    Week 2
    5x40%/5x50%/3x60%
    70%x3
    Week 3
    5x40%/5x50%/3x60%
    75%x5
    Week 4 (Deload)
    5x40%
    Military Press (Push Press)
    Week 1
    5x40%/5x50%/3x60%
    65%x5
    Week 2
    5x40%/5x50%/3x60%
    70%x3
    Week 3
    5x40%/5x50%/3x60%
    75%x5
    Week 4 (Deload)
    5x40%
    Chin ups/Pull Ups - Vary the Grip
    3-5 Reps Superset with Deadlift and Military Press
    Good Mornings
    15x
    Medicine Ball Situps
    30x
    Day 2
    Bench Press
    Week 1
    Week 2
    Week 3
    Week 4 (Deload)
    Front Squat
    Week 1
    Week 2
    Week 3
    Week 4 (Deload)
    Chin ups/Pull Ups - Vary the Grip
    Pushups
    Face Pulls
    Lying Leg Raises

    Warm up

    Sets

    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%

    65%x5
    70%x3
    75%x5
    5x40%

    Day 3
    Power Cleans
    Week 1
    Week 2
    Week 3
    Week 4 (Deload)
    Squat
    Week 1
    Week 2
    Week 3
    Week 4 (Deload)

    Warm up

    Sets

    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%

    65%x5
    70%x3
    75%x5
    5x40%

    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%

    65%x5
    70%x3
    75%x5
    5x40%

    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%

    65%x5
    70%x3
    75%x5
    5x40%
    3-5 Reps Superset with Bench Press and Frotn Squats
    20x
    15x
    25x

    Glute/Ham Raises
    Roman Chair Situps

    30 reps each leg done in as few sets as possible.


    25x

    Alternatives
    75%x5
    80%x3
    85%x3
    5x50%

    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%

    75%x5
    80%x3
    85%x3
    5x50%

    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%

    15x
    30x

    Lat Pulldowns
    45 Degree Back Raise

    15x
    30x

    Alternatives
    75%x5
    80%x3
    85%x3
    5x50%

    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%

    75%x5
    80%x3
    85%x3
    5x50%

    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%
    Lat Pull Downs

    20x
    15x
    25x

    20x
    15x
    25x

    20x

    20x

    Alternatives
    75%x5
    80%x3
    85%x3
    5x50%

    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%

    75%x5
    80%x3
    85%x3
    5x50%

    85%x5 or More
    90%x3 or more
    95%x1 or more
    5x60%

    25x

    25x

    Wendler's 5/3/1 for Football IN SEASON (October-Febuary)


    45 minute sessions
    Deload sessions are only done if required - if feeling run down, do a deload.
    Scale lift maxes back by to 90% - Submaximal lifts to gain stregnth.
    Day 1
    Warm up
    Sets
    Squat
    Week 1
    5x40%/5x50%/3x60%
    65%x5
    Week 2
    5x40%/5x50%/3x60%
    70%x3
    Week 3
    5x40%/5x50%/3x60%
    75%x5
    Bench
    Week 1
    5x40%/5x50%/3x60%
    65%x5
    Week 2
    5x40%/5x50%/3x60%
    70%x3
    Week 3
    5x40%/5x50%/3x60%
    75%x5
    Dips
    Failure
    Chins
    Failure
    Day 2
    Deadlifts
    Week 1
    Week 2
    Week 3
    Military Press (Push Press)
    Week 1
    Week 2
    Week 3
    Glute/Ham Raises
    Sit Ups

    75%x5
    80%x3
    85%x3
    75%x5
    80%x3
    85%x3
    Failure
    Failure

    Warm up

    Sets

    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%

    65%x5
    70%x3
    75%x5

    75%x5
    80%x3
    85%x3

    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%
    5x40%/5x50%/3x60%

    65%x5
    70%x3
    75%x5
    20x
    40x

    75%x5
    80%x3
    85%x3
    20x
    40x

    Alternatives
    85%x5 or More
    90%x3 or more
    95%x1 or more
    85%x5 or More
    90%x3 or more
    95%x1 or more
    Failure
    Failure

    Lat Pull Downs


    Alternatives

    85%x5 or More
    90%x3 or more
    95%x1 or more
    85%x5 or More
    90%x3 or more
    95%x1 or more
    20x
    40x

    Single Leg Deadlifts

    Glory Day
    From DeFranco's Built Like a Badass - For when I have an extra day to kill.
    Lifts
    Warm up
    Barbell Bicep Curls
    Tricep Rope Pullovers
    Tricep Pushdowns
    Shurgs
    Calf Raises
    Face Pulls
    Krok Rows

    Sets
    3x10
    3x10
    3x10
    3x15
    3x15
    3x12
    1 set to failure each arm.

    Alternatives

    Finishers.
    From DeFranco's WS4SBIII Washed Up Meat Head Template
    Lifts
    Barbell Complex

    Lifts
    Deadlifts
    Bent Over Rows
    Hang Cleans
    Push Press
    Back Squat

    Reps

    100 Push ups

    Times for the shortest time possible

    DB Complex

    Front Squat
    Swings
    Unilateral Curls & Press
    Squat Jumps

    Tabata Jump Rope

    10 Seconds On
    20 Seconds Off

    Body Weight Complex

    Mountain Climbers
    Push ups
    Groiners
    Burpees

    30
    20
    10
    5

    BeZercher Complex

    Zercher Squats
    Zercher Reverse Lunges
    Curl to Press
    Romanian Deadlifts
    Bent Rows

    10
    10
    10
    10

    10
    10
    10
    10
    10

    7
    7
    7
    7
    8-10 Reps

    Alternatives
    2-4 Sets

    8
    8
    8
    8

    9
    9
    9
    9

    3 Ascending Sets

    4 Sets

    9
    9
    9
    9

    8
    8
    8
    8

    7
    7
    7
    7

    6 5 Ascending Sets
    6
    6
    6

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