So far, I really like this one, at least on paper. I call this the 5/3/1 Complex Training. I go with 3 slots per movement, but you can float an additional slot each day to work on abs, or putting in other movements.
Power Clean
Deadlift
Chin
Clapping Push Up
Bench Press
Kroc Row
Box Jumps
Back Squats
Chin
Push Press (dbs, kbs, or barbell, the point is to do it light and fast)
Press
Kroc Row
I just started in on that when I got distracted by really putting
together some of the RTS/Tuchsherer ideas into a legit template.
I only did this whole thing for maybe 2 weeks, but it was a nifty
enough looking template with potential, so I filed it away for later.
531 did great things for my deadlift.
This is how it looked:
Power Clean: Worked up to a 3. A fast, snappy 3. About 5 sets usually.
Deadlift: 531 progression
Chin: 3-4 sets of ladders. I suck at chins so badly, I upped the volume.
Clapping Push Up: 3-5 sets. I went for quality, not quantity here, so
reps were like 5-7. I wanted speed and explosiveness and to see if I
could get heightened neural activation on top of the heavy work. A few
times I did plyo push up drops and hops, where I'd hop down from a low
stoop into a regular push up position, then reversed direction and pop
right up back on the stool.
Bench Press: Regular 531 progression
Kroc Row: 3 sets each hand. These got sloppy at the end, just like a kroc row should.
Box Jumps: Again, quality over quantity. If I were lighter, more
prepped, etc, I would go with depth jumps instead of box jumps. 3 sets of 3 jumps.
Back Squats: 531 progressions
Chin: Same as before
Push Press: Snappy 3s and 5s. With a barbell I worked up to a decent,
but fast triple. With kbs I just stuck to about 5 sets of 3 with the
32kg 'bells.
Press: 531 progression
Kroc Row: Same as before
The template follows the classic "complex" training template.
Pair a fast and explosive lift with a heavy lift. You can do them in
sequence or as a fully rested superset. I prefer it as a vertical stack.
Whatever you pair with anything else, it has to be explosive or
plyometric. I don't think speed work will work as well for activation,
but for DLs, kb swings with an explosive hip pop and an overspeed
eccentric would probably work well too.
Full cleans would do the same things box jumps would (that's jumping UP
onto a box). If you need more hamstring (or whatever) work, you can plug in RDLs or whatever in
the slots you'd like.
The complex training potentiation works a bit hit or miss for me. Sometimes, it really seems to help
my performance of the following heavy lifts, sometimes it doesn't. I've
had the best luck with DL and the bench with this, and the squat didn't
really seem be affected at all.
This is much more a template for supporting athletic performance than
for powerlifting or anything like that, since it will tend to be pretty
short in duration, leaving additional time for skills work and practice.
Another variation I like to play with is uses the EDT methods as assistance work. That would look a lot like the triumvirate template in the 5/3/1 book, for example:
Press 5/3/1 format
2 movements in a 15-20 minute EDT block
(you could go dips and chins, for example)
Shoot to improve the numbers in the EDT block.
This variation would also be a short daily session.
