czak_mandzione

Sep 4th 2018

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5/3/1 pure strength

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3 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

My customisation of the 5/3/1 training program. This is customized to maximise muscle power for martial arts usage. Source: https://www.t-nation.com/workouts/531-how-to-build-pure-strength

nogi tydzien 1 [fp] 9 exercises, 45 mins

Box Jump Multiple Response	3x4 reps	rest: 60s
	3x5 reps	rest: 60s
Barbell Deep Squat	1x5 reps	rest: 150s
Barbell Deep Squat	1x5 reps	rest: 180s
Barbell Deep Squat	1x5 reps	rest: 150s
	3x5 reps	rest: 60s
	3x12 reps	rest: 30s
	3x12 reps	rest: 30s
	3x8 reps	rest: 60s

nogi tydzien 2 8 exercises, 41 mins

Box Jump Multiple Response	3x6 reps	rest: 30s
	3x6 reps	rest: 60s
Barbell Deep Squat	1x3 reps	rest: 180s
Barbell Deep Squat	1x3 reps	rest: 210s
Barbell Deep Squat	1x3 reps	rest: 150s
	3x8 reps	rest: 30s
	3x8 reps	rest: 30s
	3x10 reps	rest: 120s

nogi tydzien 3 8 exercises, 37 mins

Box Jump Multiple Response	3x5 reps	rest: 30s
	3x5 reps	rest: 30s
Barbell Deep Squat	1x5 reps	rest: 180s
Barbell Deep Squat	1x3 reps	rest: 240s
Barbell Deep Squat	1x1 reps	rest: 240s
	3x6 reps	rest: 30s
	3x6 reps	rest: 30s
	3x5 reps	rest: 60s

Klata week 1 9 exercises, 48 mins

	3x8 reps	rest: 30s
	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Barbell Bench Press	1x5 reps	rest: 120s
Barbell Bench Press	1x5 reps	rest: 180s
Barbell Bench Press	1x5 reps	rest: 120s
Barbell Curl	3x8 reps	rest: 60s
Cable Flat Bench Fly	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Klata week 2 10 exercises, 1 hr 5 mins

	3x10 reps	rest: 30s
	3x10 reps	rest: 90s
	3x10 reps	rest: 90s
Barbell Bench Press	1x3 reps	rest: 150s
Barbell Bench Press	1x3 reps	rest: 210s
Barbell Bench Press	1x3 reps	rest: 210s
	3x10 reps	rest: 90s
Barbell Curl	3x10 reps	rest: 90s
Dumbbell Fly (Stability Ball)	3x10 reps	rest: 60s
	3x10 reps	rest: 90s

Klata week 3 10 exercises, 54 mins

	3x5 reps	rest: 30s
	3x8 reps	rest: 30s
Chin-Up	3x8 reps	rest: 60s
Barbell Bench Press	1x5 reps	rest: 150s
Barbell Bench Press	1x3 reps	rest: 210s
Barbell Bench Press	1x1 reps	rest: 150s
	3x12 reps	rest: 30s
Dumbbell Fly (Stability Ball)	3x10 reps	rest: 30s
Barbell Curl	3x8 reps	rest: 60s
Dragon Flag	3x10 reps	rest: 90s

15082018 2 exercises, 3 hrs 26 mins

	Chin-Up	50x5 reps	rest: 90s
	Push-Up	50x10 reps	rest: 90s

plecki 7 exercises, 36 mins

	3x4 reps	rest: 30s
	3x5 reps	rest: 60s
Barbell Deadlift	1x5 reps	rest: 150s
Barbell Deadlift	1x5 reps	rest: 210s
Barbell Deadlift	1x5 reps	rest: 150s
	3x6 reps	rest: 90s
	3x10 reps	rest: 60s

plecki 2 7 exercises, 34 mins

	3x8 reps	rest: 60s
	3x5 reps	rest: 30s
Barbell Deadlift	1x3 reps	rest: 150s
Barbell Deadlift	1x3 reps	rest: 210s
Barbell Deadlift	1x3 reps	rest: 150s
	3x5 reps	rest: 60s
	3x8 reps	rest: 60s

plecki 2 8 exercises, 41 mins

	3x5 reps	rest: 60s
	3x5 reps	rest: 60s
Barbell Deadlift	1x5 reps	rest: 150s
Barbell Deadlift	1x3 reps	rest: 210s
Barbell Deadlift	1x1 reps	rest: 150s
	3x5 reps	rest: 60s
	3x8 reps	rest: 60s
	3x10 reps	rest: 60s

Barki tydzien 1 10 exercises, 52 mins

	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Military Press	1x5 reps	rest: 150s
Barbell Military Press	1x5 reps	rest: 210s
Barbell Military Press	1x5 reps	rest: 150s
	3x5 reps	rest: 30s
	3x10 reps	rest: 30s
	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Barki tydzien 2 8 exercises, 44 mins

	3x14 reps	rest: 30s
Barbell Military Press	1x3 reps	rest: 150s
Barbell Military Press	1x3 reps	rest: 210s
Barbell Military Press	1x3 reps	rest: 150s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 30s
Dragon Flag	3x10 reps	rest: 90s

Barki tydzien 3 9 exercises, 51 mins

	3x14 reps	rest: 30s
	3x10 reps	rest: 60s
Barbell Military Press	1x5 reps	rest: 120s
Barbell Military Press	1x3 reps	rest: 150s
Barbell Military Press	1x1 reps	rest: 120s
Barbell Push Press	3x20 reps	rest: 30s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 90s

conditioning 6 exercises, 22 mins

		3x10 reps	rest: 10s
		3x8 reps	rest: 10s
		3x8 reps	rest: 10s
		3x8 reps	rest: 10s
		3x8 reps	rest: 10s
		3x8 reps	rest: 60s

Neural Charge 7 exercises, 30 mins

Box Jump Multiple Response	3x4 reps	rest: 30s
Clap Push-Up	3x5 reps	rest: 30s
	3x4 reps	rest: 60s
	3x5 reps	rest: 30s
	3x5 reps	rest: 30s
	3x5 reps	rest: 30s
Barbell Push Press	3x5 reps	rest: 60s