5/3/1 and Football

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
1

Background/stats:
26 year old guy
175 cm, 73 kg / 5’10’', 160 lbs
lifting for 4 years, playing football for less than one

estimated maxes
Deadlift: 165 kg / 364 lbs
Squat: 140 kg / 308 lbs
Bench: 90 kg / 198 lbs
Press: 55 kg / 120 lbs

TL;DL - skip to QUESTION

Been working out for a few years, started with Joe DeFranco’s Built like a badass, then Westside for skinny bastards… Loved both of them, but I liked the idea predestined weights in 5/3/1… Done a few rounds and I love it!

I started playing (american) football on university level in Finland about a year ago, broke my leg in March, came to Norway to exchange and got back to practice in September and played a small tournament in October-November. I’m back!
The problem is, university football is really marginal sport in Norway compared to the states, so I feel my best bet is to do my own strength program.

We practice tuesday and thursday evening and during the fall semester, just adding two football practices to the gym program was too much. I really wanna kick up my game a notch because our team has a chance to fight for the national championship and I feel like I wanna be in the starting line-up.

Yeah, by the way, I’d like to play linebacker, something that my size definitely wouldn’t allow me in the states but here, it’s a different story. My team-mates describe me as a mercyless tackler, but I still think I need to gain weight, the more the better without losing my speed too much. My goal is to be closer to 80 than 75 kilos before next season which starts in April…

QUESTION:

How to combine the 5/3/1 and football practices? Is it ‘enough’ to add deadlifts in the form of RDLs as assistance work on squat days? In lack of imagination I just left out the deadlift days during the fall semester and was quite content, but I felt bad for leaving the king of exercises out! You can find my schedule for this fall below. In addition I’d like to add some sprint intervals to regain some of the speed I lost after the accident.

Mon: am: bench
Tue: pm: football
Wed: rest
Thur: am: press | pm: football
Fri: rest
Sat: am: squat
Sun: rest

I’m gonna ask our coaches for tips when we return from our christmas holiday, untill then I’m just gonna run the original 5/3/1 and work like hell to gain as much strength as possible. Then I’ll maybe start of by doing the same as this fall and try to incorporate deadlifts in later when I’m more used to the workload. + I have to keep in mind that I actually need to study and check my schedule when the times for lectures are published.

I’d love any comments and tips. 5/3/1 might not even be the best option, if you have better ones go a head and suggest. At the moment I’m just a little bit overwhelmed by doing a workout plan, it was super easy earlier when I only worked out for me, only my own schedule…

Ok, long enough rant… I’ll pass the mic now…

2

Jim wrote a a full book on 531 and football !!

3

Didn’t know that, thanks! Christmas came early…

4

[quote]Leonard_o wrote:
Didn’t know that, thanks! Christmas came early…[/quote]

I think it’s only available on EliteFTS’s site though; I didn’t even see it on JW’s site.

5

[quote]Leonard_o wrote:
Background/stats:
26 year old guy
175 cm, 73 kg / 5’10’', 160 lbs
lifting for 4 years, playing football for less than one

estimated maxes
Deadlift: 165 kg / 364 lbs
Squat: 140 kg / 308 lbs
Bench: 90 kg / 198 lbs
Press: 55 kg / 120 lbs

TL;DL - skip to QUESTION

Been working out for a few years, started with Joe DeFranco’s Built like a badass, then Westside for skinny bastards… Loved both of them, but I liked the idea predestined weights in 5/3/1… Done a few rounds and I love it!

I started playing (american) football on university level in Finland about a year ago, broke my leg in March, came to Norway to exchange and got back to practice in September and played a small tournament in October-November. I’m back!
The problem is, university football is really marginal sport in Norway compared to the states, so I feel my best bet is to do my own strength program.

We practice tuesday and thursday evening and during the fall semester, just adding two football practices to the gym program was too much. I really wanna kick up my game a notch because our team has a chance to fight for the national championship and I feel like I wanna be in the starting line-up.

Yeah, by the way, I’d like to play linebacker, something that my size definitely wouldn’t allow me in the states but here, it’s a different story. My team-mates describe me as a mercyless tackler, but I still think I need to gain weight, the more the better without losing my speed too much. My goal is to be closer to 80 than 75 kilos before next season which starts in April…

QUESTION:

How to combine the 5/3/1 and football practices? Is it ‘enough’ to add deadlifts in the form of RDLs as assistance work on squat days? In lack of imagination I just left out the deadlift days during the fall semester and was quite content, but I felt bad for leaving the king of exercises out! You can find my schedule for this fall below. In addition I’d like to add some sprint intervals to regain some of the speed I lost after the accident.

Mon: am: bench
Tue: pm: football
Wed: rest
Thur: am: press | pm: football
Fri: rest
Sat: am: squat
Sun: rest

I’m gonna ask our coaches for tips when we return from our christmas holiday, untill then I’m just gonna run the original 5/3/1 and work like hell to gain as much strength as possible. Then I’ll maybe start of by doing the same as this fall and try to incorporate deadlifts in later when I’m more used to the workload. + I have to keep in mind that I actually need to study and check my schedule when the times for lectures are published.

I’d love any comments and tips. 5/3/1 might not even be the best option, if you have better ones go a head and suggest. At the moment I’m just a little bit overwhelmed by doing a workout plan, it was super easy earlier when I only worked out for me, only my own schedule…

Ok, long enough rant… I’ll pass the mic now…[/quote]

Your best bet is to train two times/week - using this exact model:

Day One

Squat
Bench

Day Two

Trap Bar DL
Press

I would not use the regular DL as part of your training during the in-season. Assistance work should be done with NO NEW movements that illicit soreness, allow you to balance your body, work problem areas (injury prone) and bullet proof your upper body. You can go for PR’s if your body and mind are up for it THAT WEEK. That has to be a gametime decision and one you must weigh against recovery for the upcoming game.

Recovery is paramount during any in-season so take the appropriate steps. It is recommended you continue, as much as you can, to get stronger during the season. This is manageable for most but remember that “getting stronger” in-season doesn’t always mean setting PR’s.

6

Jim,
I have heard the term “bullet proof” the upper body quite a bit lately. Could you go into some more detail as to what this means and how to train accordingly?

7

Thank you for the fast response! I’ll do exactly that.

Still going to get the book out of interest.

8

Jim,
I was wondering with do you recommend against using regular DL during the season. Any particular reasons?