Bill Starr 5x5 Primer - How to create your own 5x5 program

Coach,

How do I encorporate 5x5 with basketball season preparation?

A big part of basketball is being able to last 40 minutes of actual game time.
Being able to run up and down the court, laterals to defend and jump to get rebounds adn shoot.
My point is how do I combine 5x5 with ENDURANCE training (is it possible)?

_________________
POWER doesn't corrupt people.
POWER reveals who we really are.

Monday (Perform them in this order)

1) Standing Military press

2) Squats

3) Power cleans - catch the bar in the quarter squat position

Wednesday (Perform them in this order)

1) Bench press or parallel bar dips

2) High pulls

3) Squats

4) Pull-ups

Friday (Perform them in this order)

1) Standing Military Press

2) Squat

3) Power cleans

Note that the above program is for off-season development of strength and explosive speed (vertical jump).

During the on-season, you'd need to do only Olympic lifts such as snatch, power cleans, and high pulls.

This looks great. I'll probably use the spreadsheet shared in the MH forum.
Customize it to fit the program that you listed and do the weight testing this week.

Thanks a lot! Very Happy

_________________
POWER doesn't corrupt people.
POWER reveals who we really are.

The 5x5 is for the off-season. Don't worry so much about pre-season phase conditioning while you are working on building your speed and explosive strength. This is why you must train in phases. If you have 3-4 weeks, you have plenty of time after the 5x5 to add anaerobic/aerobic conditioning to refine your game-ready preparedness.

	jeyps11_c wrote:
	This looks great. I'll probably use the spreadsheet shared in the MH forum. Customize it to fit the program that you listed and do the weight testing this week. Thanks a lot!

Looks like a nice program to try after I start training in MMA again, currently my knee is blown up and I'm doing a DC/doggcrapp/Dante- training and no MMA since I can't put any inbalance on my knee or it'll pop. (Squats and deads etc are ok so go figure...)

But; what is the "MH forum" or could someone give me the link to the spreadsheet so I can start planning the 5x5 program in my mind.

-John

Squats and deads are key to strengthening your knee...so enjoy...I always do! Very Happy

They are talking about the Men's Heath Philippines forum here: http://www.menshealth.com.ph

The spreadsheet is at the Madcow site, originally found at Elite Fitness: http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm#File%20Download

Keep in mind, however, that you'll probably need to adjust these numbers based on your own training experience, fiber type, body type, etc.

Here is an illustration of some of the lifts most commonly asked about, and will illustrate what kind of equipment you'll need to do the 5x5 and its variations:

This is the dynamic row followed by the Power Snatch, Power Clean, and High pull:

http://www.youtube.com/watch?v=QvyHyDnh9U8

This was filmed at Eclipse, so if you want more demonstrations, please feel free to ask.

Head Coach wrote:

1) The Squat

If you expect this program to work, you must squat, with an Olympic bar (for safety purposes) and you must do FULL squats. If your quads do not go past parallel to the floor, you might as well not squat at all. Again, NO HALF SQUATS OR QUARTER SQUATS!!! They must either be high-bar weightlifting squats, or low-bar power squats. Both build muscle, but which you choose depends on your goals. We make women do low-bar squats since they build the butt and hamstrings, while minimizing the role of the quads. Women don't want big thighs (quads), so we do what we can to minimize this chance. Men, you are a different case (even when doing low-bar squats) because 1) you have testosterone and 2) most women stop at around 100-150lbs for their squats and choose to maintain their lower body firmness while you can obviously go much higher than this. Once you go past 300lbs in the squat (which is common after 4 months, even with average genetics), you'll be hard-pressed not to have legs that can double as car jacks as well as make the ladies drool at the beach.

sir whats wrong with half and partial squats?

_________________
what?

j-man wrote:

Head Coach wrote:

1) The Squat

If you expect this program to work, you must squat, with an Olympic bar (for safety purposes) and you must do FULL squats. If your quads do not go past parallel to the floor, you might as well not squat at all. Again, NO HALF SQUATS OR QUARTER SQUATS!!! They must either be high-bar weightlifting squats, or low-bar power squats. Both build muscle, but which you choose depends on your goals. We make women do low-bar squats since they build the butt and hamstrings, while minimizing the role of the quads. Women don't want big thighs (quads), so we do what we can to minimize this chance. Men, you are a different case (even when doing low-bar squats) because 1) you have testosterone and 2) most women stop at around 100-150lbs for their squats and choose to maintain their lower body firmness while you can obviously go much higher than this. Once you go past 300lbs in the squat (which is common after 4 months, even with average genetics), you'll be hard-pressed not to have legs that can double as car jacks as well as make the ladies drool at the beach.

sir whats wrong with half and partial squats?

1. more dangerous to the knees
2. You aren't fully working your muscles
3. for aspiring powerliftersm half or partial squats will give you a truckload of red lights/flags

Not only those mentioned above, but you won't be getting the hamstring benefit. If you are an athlete, you need to understand that strength of the hamstrings is FAR more important than quad strength. The posterior chain of muscles (hamstrings, butt, and lower back) give your propulsive/explosive speed and power as in jumping ability.

It's as I've said, those who can FULL squat 1.5-2 times their bodyweight can usually touch the rim if they are at least 5'8" without Olympic lifting (which is the next step in jump training).

Finally, guys who only do partial squats are the subject of teasing and ridicule....kinda like wearing sunglasses in the mall...i.e. poseurs Laughing

	Quote:
	Keep in mind, however, that you'll probably need to adjust these numbers based on your own training experience, fiber type, body type, etc.

Yes, you have to understand the spreadsheet in order for you to make the changes in the numbers. Plus you have to know what exxercises you want to include. I did what The Coach said for basketball. But once you get the hang of it it's easy to edit in excel Very Happy

It's great it will tell you the weight you will be lifting for the next 8-9 weeks.

FULL SQUATS is the way to go!!!!!!

I agreee with the HAMS, also a good preventive measure for ACL blow ups. A lot of times we leglect the hams kasi di natin nakikita so we tend to focus on the quads. Pero as The Coach said it very important we develop the hams as well.

_________________
POWER doesn't corrupt people.
POWER reveals who we really are.

i see. but i dont get the part that its more prone to injury. isnt it the other way around?

_________________
what?

	Quote:
	Keep in mind, however, that you'll probably need to adjust these numbers based on your own training experience, fiber type, body type, etc.

sir how do we exactly know our fiber type? are we talking about muscle fiber types? how do you know which muscle fiber type is dominant in your body?

_________________
what?

sorry sa question coach ha. matanong lang talaga ako when im interested. Embarassed

_________________
what?

	j-man wrote:
	i see. but i dont get the part that its more prone to injury. isnt it the other way around?

If you don't work the muscle through its entire range of intended motion, you'll be risking an imbalance and then an injury.