5-3-1 Question For Football Workouts

Training 5/3/1
1

High School Football coach looking for information on how to implement 5-3-1 into out summer workouts. We will be working out on Monday, Tuesday and Thursday. What would be your thoughts on how to train?
1)Mon-Upper
Tues-Lower
Thurs-Total Body?

  1. Total Body Strength-Monday
    Total Body Power-Tues
    Total Body Hypertrophy- Thurs
2

Jimā€™s written a number of blogs at his page on 5/3/1 and football. Check his site out.

Heā€™s also written a e-book you can get over on EFTS on 5/3/1 and football. may be worth the investment ($35)

Laā€™

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3

Obviously not Jim, but Iā€™m a strength & conditioning coach at a big school working with rugby, basketball and mixed bag of other sports

Within a 531 framework, I would split the week up based on the following options:

1. Upper/Lower:

  • Monday: 10-20yd sprints and/or agility + squat + jumps + single leg + posterior chain
  • Tuesday: Throws and/or wrestling + bench + upper push/pull + neck, delts, arms
  • Thursday: 20-60yd sprints + plyos + deadlift and/or power clean + OHP + upper pull + core

2: Two main sessions + 1 assistance

  • Monday: 10-20yd sprints and/or agility + squat + jumps + bench + upper pull + single leg
  • Tuesday: wrestling + gymnastics + core, neck, calves, posterior chain, arms, delts, grip etc
  • Thursday: 20-60yd sprints + plyos + deadlift and/or power clean + OHP + upper pull + core

3: Power/Volume/Heavy

  • Monday: 10-20yd sprints and/or agility + power cleans + jumps + throws + maybe core
  • Tuesday: Wrestling + single leg + bench + upper push/pull + arms, neck, neck, delts, core etc + posterior chain
  • Thursday: 20-60yd sprints + plyos + deadlift + upper push/pull + maybe core & neck
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