KISS! Keep it simple stupid! – Although this programme is simple it is extremely effective and has been used by high level sports teams and elite athletes all over the world in various sports with huge success leading to improved performance. It is also very useful for the beginner to intermediate athlete when periodisation is introduced.
Some big names behind this programme are Bill Starr, Glenn Pendlay, Mark Rippetoe & also ‘Madcow ‘
-Madcow made revisions to the programme when working with Glenn Pendlay.-
This programme focuses on the core lifts which will become the base for functional hypertrophy and is perfect for sports such as GAA where strength and lean body mass are so important.
Some big names behind this programme are Bill Starr, Glenn Pendlay, Mark Rippetoe & also ‘Madcow ‘
-Madcow made revisions to the programme when working with Glenn Pendlay.-
This programme focuses on the core lifts which will become the base for functional hypertrophy and is perfect for sports such as GAA where strength and lean body mass are so important.
"These compound lifts are the most effective exercises and produce the best strength gains"
More isolation work can be added in an advanced programme however these big compound movements are targeted to the specific areas where weakness is common in GAA (knee, lower back, hamstrings). It is also aimed at strengthening the posterior chain which is the driving force (calf, hamstring, glutes, lumbar erector) all the while insuring that growth is in proportion. It is however a more taxing programme than the standard upper lower split which incorporates many isolation exercises. The key to strength is lifting heavy loads and with this programme you will be doing exactly that!
This is a science based programme and further reading can be read here: Science and Practice of Strength Training by Vladimir M. Zatsiorsky, William J. Kraemer . The book discusses dual factor theory and the properly used concepts of volume, frequency, intensity, and workload.
Click me: Also see this article
This programme will also teach the athlete what it takes to build the right type of strength using periodisation and progressive programmes. Although it is straightforward it has been proven again and again to be enough to overload anyone and push them to their limit. An accomplished and seasoned lifter can still use this programme as a base but might incorporate more training sessions and add in some Olympic Lifts and/or some targeted isolation.
This is a science based programme and further reading can be read here: Science and Practice of Strength Training by Vladimir M. Zatsiorsky, William J. Kraemer . The book discusses dual factor theory and the properly used concepts of volume, frequency, intensity, and workload.
Click me: Also see this article
This programme will also teach the athlete what it takes to build the right type of strength using periodisation and progressive programmes. Although it is straightforward it has been proven again and again to be enough to overload anyone and push them to their limit. An accomplished and seasoned lifter can still use this programme as a base but might incorporate more training sessions and add in some Olympic Lifts and/or some targeted isolation.
The Programme
The first programme is for the beginner.
The second programme is aimed at someone who is familiar with the main compound lifts and wants to incorporate periodisation.
If this type of programme is new to you and you find that you are making good strength gains with the beginner programme then you don’t yet need periodisation however you will still be using progression. If you have been following a strength training programme which already incorporated these lifts then periodisation will be of benefit.
Click me: read this!
The second programme is aimed at someone who is familiar with the main compound lifts and wants to incorporate periodisation.
If this type of programme is new to you and you find that you are making good strength gains with the beginner programme then you don’t yet need periodisation however you will still be using progression. If you have been following a strength training programme which already incorporated these lifts then periodisation will be of benefit.
Click me: read this!
Safety First
If you are a beginner you may have to test your lifts first by starting out light and make adjustment until you know you 5 reps x 5 sets max load e.g. if you can complete an 80kg squat with correct form for 5 reps for 5 sets but don’t think that you could do the same with 85kg then 80kg is your 5x5 max. If you already know your 1RM (rep max) it will make this procedure easier.
Always warm up before starting the workout. Also perform each exercise with a lighter weight first to build up to your target weight. Those warm ups are not included in the 5x5. The 5x5 only begins when you are at your target weight.
Always warm up before starting the workout. Also perform each exercise with a lighter weight first to build up to your target weight. Those warm ups are not included in the 5x5. The 5x5 only begins when you are at your target weight.
An example warm up might be
1. 1 set of 5 reps with the empty bar
2. 1 set of 5 reps with bar plus 20kg
3. Add 10 – 20kg for another set of 3 reps
4. Add 10 – 20kg for another set of 2 reps
5. ……
Do at least 4 warm up sets. Make sure you use correct technique during the warm up.
2. 1 set of 5 reps with bar plus 20kg
3. Add 10 – 20kg for another set of 3 reps
4. Add 10 – 20kg for another set of 2 reps
5. ……
Do at least 4 warm up sets. Make sure you use correct technique during the warm up.
Beginner: Adapted from the Starting Strength Practical Novice Programme
For the beginner a programme which incorporates progression is unnecessary as is incorporating a deload phase. You may be able to add weight to the bar week on week as you will be starting light and strength gains come easier early on. It's of critical importance to learn the lifts using correct form.
| Monday 5x5 Squat 5x5 Bench press Chin-Ups * or 5x5 Row | Wednesday 5x5 Squat 5x5 Military Press 1x5 Deadlift ^ | One other day per week Explosive strength training day |
* Note: Chin-Ups: 3 sets to failure or add weight if more than 15 reps
^ Note: One set as this move is complex and correct form must be used
Use warm up sets at lighter weights and build up to the 5x5 which will use a constant weight. All the sets shown (5×5) are all working or “live” sets, not counting warm ups sets. Don’t be tempted to add additional exercises. The biceps/triceps already get enough growth stimulation from heavy presses, rows and chins. Abdominal work can be used as a cool-down.
When you find that you are not progressing for a couple of weeks on the majority of lifts then move on to the Intermediate workout.
^ Note: One set as this move is complex and correct form must be used
Use warm up sets at lighter weights and build up to the 5x5 which will use a constant weight. All the sets shown (5×5) are all working or “live” sets, not counting warm ups sets. Don’t be tempted to add additional exercises. The biceps/triceps already get enough growth stimulation from heavy presses, rows and chins. Abdominal work can be used as a cool-down.
When you find that you are not progressing for a couple of weeks on the majority of lifts then move on to the Intermediate workout.
Intermediate: Adapted from Bill Starr and ‘Madcow’
Volume Phase - Weeks 1 - 4
| Monday 5x5 Squat 5x5 Bench press * 5x5 Chin-Ups or 5x5 Row * | Wednesday 5x5 Squat (up to 20% less than Monday) 5x5 Deadlift * ^ 5x5 Military Press | One other day per week Explosive strength training day |
Deload Phase Weeks 5-6
| Monday 3x3 Squat 3x3 Bench press 3x3 Chin-Ups or 3x3 Row | Wednesday 3x3 Squat (with 50% less than Monday) 3x3 Deadlift 3x3 Military Press | One other day per week Explosive strength training day |
* Note: Ramped sets: A method of weight progression where all sets are done with the same number of repetitions, while the weight increases up to the target weight (each set gets heavier, your target set being the 5th set). Ramped sets are calculated as a percentage of the 5th set.
^ Note: As the deadlift is such a complex lift care must be taken. If your are lifting 1.5 or more x bodyweight it may be wise to lower the volume on that lift to 3x5.
Use warm up sets at lighter weights and build up to the 5x5 which will use a constant weight. All the sets shown (5×5) are all working or “live” sets, not counting warm ups sets. Don’t be tempted to add additional exercises. The biceps/triceps already get enough growth stimulation from heavy presses, rows and chins. Abdominal work can be used as a cool-down.
^ Note: As the deadlift is such a complex lift care must be taken. If your are lifting 1.5 or more x bodyweight it may be wise to lower the volume on that lift to 3x5.
Use warm up sets at lighter weights and build up to the 5x5 which will use a constant weight. All the sets shown (5×5) are all working or “live” sets, not counting warm ups sets. Don’t be tempted to add additional exercises. The biceps/triceps already get enough growth stimulation from heavy presses, rows and chins. Abdominal work can be used as a cool-down.
INTERMEDIATE Explained
Volume Phase - Weeks 1 - 4
Each week increase your target weight i.e. the weight used for your 5x5 or the heaviest weight in the ramped 5x5. The goal is to perform new PRs (personal records) on week 3 and 4 of the volume phase.
Make sure you are hitting 5 sets of 5 reps, lower the weight if needed. If you fail on the 4th rep of the 5th set carry the weight forward but if you fail before this then slightly drop the weight. The four weeks for this phase are not set in stone, you may find it easier at first to do this phase for 6 weeks and build up the weight more slowly.
Make sure you are hitting 5 sets of 5 reps, lower the weight if needed. If you fail on the 4th rep of the 5th set carry the weight forward but if you fail before this then slightly drop the weight. The four weeks for this phase are not set in stone, you may find it easier at first to do this phase for 6 weeks and build up the weight more slowly.
When starting this programme
1. Set your target 5x5 weight for week 3 at your current 1x5 RM (rep max) minus approx. 7.5%.
2. Set your target 5x5 weight for week 1 at your week 3 target minus approx. 20%
3. Split the difference between week 1 and week 3 to find your target for week 2.
4. Week 4’s lifts will be slightly higher than week 3 approx. 5%.
e.g. You can bench 60g at one set for five reps. If you couldn’t do this with any higher weight then 60kg is your 1x5 RM. Your target 5x5 for week 3 is 60kg minus approx. 7.5%. Your target for week 1 is 60kg minus approx. 20%.
It’s very important to plan out the weeks as stated above. If it’s not planned and you end up for example starting too light you can add on a week before the deload and that’s fine. But if you start too heavy you won’t be able to complete the progression so may not be able to increase the weight going into week 4.
2. Set your target 5x5 weight for week 1 at your week 3 target minus approx. 20%
3. Split the difference between week 1 and week 3 to find your target for week 2.
4. Week 4’s lifts will be slightly higher than week 3 approx. 5%.
e.g. You can bench 60g at one set for five reps. If you couldn’t do this with any higher weight then 60kg is your 1x5 RM. Your target 5x5 for week 3 is 60kg minus approx. 7.5%. Your target for week 1 is 60kg minus approx. 20%.
It’s very important to plan out the weeks as stated above. If it’s not planned and you end up for example starting too light you can add on a week before the deload and that’s fine. But if you start too heavy you won’t be able to complete the progression so may not be able to increase the weight going into week 4.
Deload Phase
The purpose of the deload phase is recovery. As you are an intermediate lifter and lifting heavy, the deload phase is very important. You may feel that it is a wasted phase but it is vital for optimal strength while preventing fatigue. You can run the deload phase for longer than two weeks if you feel that you need more time to recover. When you are recovered you can start loading again.
Use the same weight in week five as you did in the final week of your loading phase (week 4). You can increase the weight in the next deload week if you were able to complete all 9 reps. You can increase by a % or if unsure add 2.5kg to bench press, military press and row and 5kg to squat and deadlift.
Use the same weight in week five as you did in the final week of your loading phase (week 4). You can increase the weight in the next deload week if you were able to complete all 9 reps. You can increase by a % or if unsure add 2.5kg to bench press, military press and row and 5kg to squat and deadlift.
Starting your second training cycle (week 7 and 8)
You may have started light in your first training cycle which is okay. You must listen to your body because after all when it comes to progression only you can decide on what % to increase the weight by. It’s also important not to listen to what others are lifting as their form may not be correct and perhaps your TUT (time under tension) is longer than theirs.
Your target weight for week 7 is calculated from your new max lift (week 4).
Your target weight for week 7 is calculated from your new max lift (week 4).
Important Information
Safety First (continued…)
As you will be lifting heavy you must insure correct technique at all times. If you have not done these compound lifts before then start very light. See above under heading Safety First.
Example: You find that your lower back is sore when deadlifting. This may be because your lower back is not as strong as your legs or upper back. Don’t continue with this exercise at that weight. You must strengthen your lower back before you progress with the deadlift.
As all of these lifts use multiple supporting secondary muscles the chances of injury are greatly increased. Make sure your technique is perfect on all lifts before starting the programme.
Example: You find that your lower back is sore when deadlifting. This may be because your lower back is not as strong as your legs or upper back. Don’t continue with this exercise at that weight. You must strengthen your lower back before you progress with the deadlift.
As all of these lifts use multiple supporting secondary muscles the chances of injury are greatly increased. Make sure your technique is perfect on all lifts before starting the programme.
Controlled Movements and Rests
When performing these exercises use a steady rep speed. Always have control of the bar and use a full range of movement to ensuring recruitment of all muscle fibres.
There is no set time between sets. Take as much time as you need but no more. During the warm up you might only have to rest long enough to add the weights however when lifting at your target weight sufficient rest must be taken as these are big movements which require perfect form. Make sure you are getting the most out of every single rep as every rep counts. A usual rest may be anywhere from 2 to 5 minutes.
There is no set time between sets. Take as much time as you need but no more. During the warm up you might only have to rest long enough to add the weights however when lifting at your target weight sufficient rest must be taken as these are big movements which require perfect form. Make sure you are getting the most out of every single rep as every rep counts. A usual rest may be anywhere from 2 to 5 minutes.
Making changes to the programmes
If you know what you’re doing then you won’t need to make changes to the programmes. Bill Starr, Glenn Pendlay and Mark Rippetoe are at the very best at what they do, and that is making people stronger.
Arms will be worked out as part of the pushing and pulling exercises however you can add in one bicep and tricep exercise once per week if you really want to.
Core work will be done in On Pitch training and during explosive strength training.
Don’t use any machines for these programmes!
As Madcow said “In a nutshell, put your trust in some of the better coaches on the planet and enjoy the results. If it doesn't look like a typical program to you, that's because most programs suck and almost require drugs or a total novice lifter to see gains. For a lifter with some experience, it is not enough to go in and work hard - you need a program that properly regulates volume and intensity (either that or you'll settle for very suboptimal gains or simply use increased drug dosage to compensate for shitty training).”
Arms will be worked out as part of the pushing and pulling exercises however you can add in one bicep and tricep exercise once per week if you really want to.
Core work will be done in On Pitch training and during explosive strength training.
Don’t use any machines for these programmes!
As Madcow said “In a nutshell, put your trust in some of the better coaches on the planet and enjoy the results. If it doesn't look like a typical program to you, that's because most programs suck and almost require drugs or a total novice lifter to see gains. For a lifter with some experience, it is not enough to go in and work hard - you need a program that properly regulates volume and intensity (either that or you'll settle for very suboptimal gains or simply use increased drug dosage to compensate for shitty training).”
Advanced Lifters
I’m not going to go into details here as I don’t want someone doing the advanced programme who isn’t ready for it. Plus – the above programme can be used for advanced lifters substituting in some Olympic Lifts and adding isolation exercises and more training days.
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