The first thing you want to do in the weight room is get in and warmup followed with the 5/3/1 work. Inbetween your 5/3/1 sets get some dynamic work in (Jumps, Throws or Oly Lifts). After your 5/3/1 get some Jokers or FSL work in, not before your 5/3/1 work which you have just specified.
Also try not worrying about assistance work, like said just try to get some Jokers and FSL in.
Fit your conditioning work in anywhere that is convenient and does not affect your training, also is there a reason why you are running 4 Miles?
How many cycles did you do the 531 program as outlined in the book?
A cycle can only be counted if no workouts were missed and you had 90% compliance with eating, stretching, conditioning, etc.
I’m curious if this is over a year or just under.
I start doing 5/3/1 last year in summer I had one month break and after this I was jumping between BBB and other vacation. I’m trying prepare my self for army PT using 5/3/1 system and can not decide what to choose. I really like BBB but there’s something missing like box jumps etc what I really like, I’ve also like doing 8 sets of 3 reps with ss chins I feel like whole body is pumping , same with OL like cleans complex but I do not have enough knowledge to put everything together.
I am in no way an expert on training, nor do i have any certifications or degree credentials. But what i can tell you is that i have been in the US Army for over a decade and i have been in some pretty shity situations in some pretty shity places. I can also tell you that 5/3/1 is a great base for you. The US Army for some god forsaken reason tries to turn you into a marathon runner in its daily PT program. This is what i came up with and what i have been using for the past couple of years.
Day 1
5/3/1 Bench Super set with pull-ups
Dips 50 try for 5 sets of ten, once you achieve this add 5lbs, once you achieve that add 5 again and so forth
Ruck march 6 miles/35lbs pack try and hit 1 hour and 30 mins
Day 2 off
Day 3
Power Cleans 8 x 3
Squats 5/3/1 SS Pull- ups
Stiff leg Dl 5 x10 BBB template
Prowler Push -Weight_ start out with 2 plates per side, increase each week if you achieve 8 40 yards dash’s
Day 4
1 Off
Day 5
5/3/1 Deadlift
Bent over rows BBB
Prowler Push distance 100 yard push 1 45 plate/ These really suck, simulates buddy carry’s
You’re just combining too much shit man. Honestly I dont even know if this template belongs in the 5/3/1 forum. Your running 4 miles, doing multiple tripples before 5/3/1 work, assistance looks ok. Just seems like you’re chasing too many rabbits. You say your trying to get strength, conditioning and “dynamic” whatever that means. Can you elaborate a bit more? What are you training for? Assuming from your name boxing?
I was training boxing for 1 year , then bjj and right now Muay Thai , last summer I start lifting weights and I enjoyed it , pl and mt in same time was too much for me so I was doing temple BBB and as a condition I spend 30 to 40min punching a bag or I was doing pads drills with my friend. This year I decided to go back home and do what I really like and what I was doing before going abroad.I want to go back to army and trying to combine like you said too many exercise to rich my goal. I know that in army I will be doing more endurance exercise then pl but pl make me feel better mentally and physically. For pt I have to do:
Chins 18 minium
Dips as many as possible in 2min
Sit ups 75 in 2 minimum
3k run 13.30 minutes to pass
Climbing a rope 5m less then 9sec
10x10 Iess then 29.9
What’s wrong with the programs I wrote in the book? Those are what I recommend. Although perhaps you dont have the goal to be strong, in shape, fast and flexible.
You haven’t even given the program a chance. “For a summer”??
Consistency is what you need. Not some super-duper, highly complex beginner program. Unless lifting hard, stretching hard and sprinting hard don’t work for you.
Do BBB, triumvirate, or bodyweight template. Do some hill sprints or sprints after lower body days and stretch. Basically what Jim said. Just stick with a basic program - it is what you need. Even if you have to do a selection.
I was training boxing for 1 year , then bjj and right now Muay Thai , last summer I start lifting weights and I enjoyed it , pl and mt in same time was too much for me so I was doing temple BBB and as a condition I spend 30 to 40min punching a bag or I was doing pads drills with my friend. This year I decided to go back home and do what I really like and what I was doing before going abroad.I want to go back to army and trying to combine like you said too many exercise to rich my goal. I know that in army I will be doing more endurance exercise then pl but pl make me feel better mentally and physically. For pt I have to do:
Chins 18 minium
Dips as many as possible in 2min
Sit ups 75 in 2 minimum
3k run 13.30 minutes to pass
Climbing a rope 5m less then 9sec
10x10 Iess then 29.9
I Think like Jim pointed out…whats wrong with the program in the book? I think people underrate the type of condition you can get into with a simple 4 day a week 5/3/1 base template with 3-4 days of conditioning. do 3-4 days of hill sprints, maybe add in a longer run to gage where you’re at. 2-3 days of sprints with 1 2-4 mile timed run once a week. Ive actually always found my mile times went down more with sprints then with runs. But to each their own. I come from an almost identical background as Jim(with worse numbers lol), university fullback, got out of it and got into powerlifting so I tend to fall back on his advice. In football you need that combo of strength and conditioning so I think people underestimate the value of his advice on conditioning even as it pertains to longer durations. Just to rehash, id try the base template with 2-3 sprint workouts a week, whatever you want, hills, 100m repeats, 400m repeats etc. then 1 day a week do a timed run of 2-4 miles and see if its working. All the best
Not going to comment on your program, as the Man himself has already done that. But as a 9yr veteran I will say that almost nothing you do in the weight room will truly “prepare” you for the Army, if there is such a thing, and if it is even necessary.
It’s good to be strong in the Army, no doubt, but it won’t help your success in training and won’t help your career in the least. You’d be better served becoming a marathon runner, and in doing so you will have a light enough bodyweight to also easily excel at pushups, situps, rucking, pullups (if you ever go to airborne school), and looking soldierly in a DA photo.
That said, one time in Iraq my truck slid onto its side in a ditch on a narrow dirt road, and with the turret blocked and the doors extremely heavy due to the armor plates, I was the only person in the truck capable of lifting a door open. I’ve also had to drag and/or carry people in a hurry, so it does help to be strong. I’d say being strong and being able to ruck for long distances are the two most important physical aspects of being a soldier today, but your experience may vary.
Plus ss with chins dips rows curls etc plus after strength workout I will run , start with 4 -5 km and adding each week 500m same time cutting some ss exercise, till will stay with clean 5/3/1 plus running and intervals.
Cheers to everybody for quick feedbacks