Fitting 5/3/1 in with current schedule.

Training 5/3/1
1

Just more of a programming check in, to make sure I’m not missing something obvious that will hurt my progress.
I’m currently doing the option 2 of the 2/week template, so each cycle is split over 2 weeks instead of one. My focus is my martial arts practice, and more days in the weight room really seemed to hurt my ability to recover week to week. I’m only 36, but I’m definitely seeing where everything I do has a higher cost than before. Anyway, current template looks like this:

Mon- 1 hour boxing (mix of drills, bag work, sparring)
5/3/1 with Triumvirate assistance work
8 rounds various Tabata’s, usually medicine ball slam/throws
easy mile run
Tues- 3 hours SCA/ACL training some drills, mostly sparring (Full speed/contact weapons sparring, wearing about 50lbs of armor)
Weds-off
Thursday- 3 hours SCA/ACL
Friday- repeat of Monday with next exercise
Weekends- vary between off days and an extra SCA practice
Every day includes additional low intensity drill work.
I figured I could skip the conditioning laid out in the 5/3/1 book with my current schedule.
Any huge programming errors that you see?

2

I don’t know exactly what you’re doing with assistance/volume in your 5/3/1 workouts, but I would just suggest keeping an eye on your pressing volume. Boxing/sparring is very taxing on the shoulders and so you don’t want to over-do that of course. Maybe prioritize lat/upper back work in whatever assistance you’re doing.

3

Pretty standard triumvirate/Bodyweight assistance work right out of the book. 5X15 dips/chins on MP day. 5X15 back raise and hanging leg raise on DL day. 5X15 DB bench and rows on BP day. 5X12 Single leg squats and sit ups on Squat day.

4

I would do the following:

  • Follow the in-season template.
  • Choose the 5’s Pro - this is the best option for most, especially for athletes.
  • Don’t neglect any major movement, unless you are injured. You are not made of glass.
  • Work with skill coach to understand the competitive season. Check out the off-season and in-season program for distance athletes as a template. Use this as your guide for options on volume/supplemtal work (if any) and sets/reps.