5/3/1 pure strength
Sport
Advanced
Body
Plan Details
The 5/3/1 pure strength routine by czak_mandzione is a 15 day workout plan. It is an advanced level plan to achieve sport fitness goals.
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
Routine detail
Mon
nogi tydzien 3
Est. 37 min
8 exercises
Box Jump Multiple Response
3 Sets x 5 Reps
Plyo deep jump
3 Sets x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 1 Rep
Wskoki na skrzynie jedna noga
3 Sets x 6 Reps
Wskoki na skrzynie jedna noga
3 Sets x 6 Reps
Power Clean & Push-press
3 Sets x 5 Reps
Mon
nogi tydzien 1 [fp]
Est. 45 min
9 exercises
Box Jump Multiple Response
3 Sets x 4 Reps
Plyo deep jump
3 Sets x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell box jump
3 Sets x 5 Reps
przysiady na skrzynie na 1 nodze z ciezarem w drugiej rece
3 Sets x 12 Reps
przysiady na skrzynie na 1 nodze z ciezarem w drugiej rece
3 Sets x 12 Reps
Dumbell hip thrust
3 Sets x 8 Reps
Mon
nogi tydzien 2
Est. 42 min
8 exercises
Box Jump Multiple Response
3 Sets x 6 Reps
Plyo deep jump
3 Sets x 6 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 3 Reps
TRX bulgarian jump split squat
3 Sets x 8 Reps
TRX bulgarian jump split squat
3 Sets x 8 Reps
Przysiad, push press i wykroki ze sztang nad glowa
3 Sets x 10 Reps
Tue
Klata week 2
Est. 65 min
10 exercises
box plyo push up
3 Sets x 10 Reps
Dumbell hand to hand throw
3 Sets x 10 Reps
Podciaganie na kolkach
3 Sets x 10 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 3 Reps
pompki na poreczach z lancuchem na szyi
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 10 Reps
Squeeze-plate press
3 Sets x 10 Reps
Tue
Klata week 1
Est. 48 min
9 exercises
Dumbell hand to hand throw
3 Sets x 8 Reps
box plyo push up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
squeeze plate front raise
3 Sets x 8 Reps
Tue
Klata week 3
Est. 55 min
10 exercises
box plyo push up
3 Sets x 5 Reps
Dumbell hand to hand throw
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 1 Rep
pompki na poreczach z lancuchem na szyi
3 Sets x 12 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dragon Flag
3 Sets x 10 Reps
Wed
15082018
Est. 206 min
2 exercises
Chin-Up with Knee Raise
50 Sets x 5 Reps
Push-Up
50 Sets x 10 Reps
Thu
plecki
Est. 36 min
7 exercises
Broad jump
3 Sets x 4 Reps
Power Clean
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Front lever
3 Sets x 6 Reps
TRX row
3 Sets x 10 Reps
Thu
plecki 2
Est. 41 min
8 exercises
Broad jump
3 Sets x 5 Reps
Power Clean
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 1 Rep
Snatch High Pull
3 Sets x 5 Reps
Front lever
3 Sets x 8 Reps
TRX row
3 Sets x 10 Reps
Thu
plecki 2
Est. 34 min
7 exercises
Broad jump
3 Sets x 8 Reps
Power Clean
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Snatch High Pull
3 Sets x 5 Reps
Front lever
3 Sets x 8 Reps
Fri
Barki tydzien 1
Est. 52 min
10 exercises
![[landmine] przerzucanie sztangi na barkach Demonstration](/icons/muscle/shouldersIcon.svg){kind=icon}
[landmine] przerzucanie sztangi na barkach
3 Sets x 8 Reps
Podciaganie na kolkach
3 Sets x 8 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Push-press throw
3 Sets x 5 Reps
KB pistol
3 Sets x 10 Reps
KB pistol
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Fri
Barki tydzien 3
Est. 52 min
9 exercises
[landmine] przerzucanie sztangi na barkach
3 Sets x 14 Reps
switch grip pull ups
3 Sets x 10 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 1 Rep
Barbell Push Press
3 Sets x 20 Reps
Dumbell lateral throw
3 Sets x 8 Reps
Dumbell lateral throw
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Fri
Barki tydzien 2
Est. 44 min
8 exercises
[landmine] przerzucanie sztangi na barkach
3 Sets x 14 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 3 Reps
1H Rotational shoulder press
3 Sets x 8 Reps
1H Rotational shoulder press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dragon Flag
3 Sets x 10 Reps
Any
Neural Charge
Est. 30 min
7 exercises
Box Jump Multiple Response
3 Sets x 4 Reps
Clap Push-Up
3 Sets x 5 Reps
podciaganie z klaskiem
3 Sets x 4 Reps
Barbell Power Snatch
3 Sets x 5 Reps
Barbell bench throw
3 Sets x 5 Reps
Snatch High Pull
3 Sets x 5 Reps
Barbell Push Press
3 Sets x 5 Reps
Any
conditioning
Est. 22 min
6 exercises
1-stronne wypychanie sztangi w gore z przeskokiem
3 Sets x 10 Reps
1-stronne wypychanie sztangi w gore z przeskokiem
3 Sets x 8 Reps
podciaganie z klaskiem
3 Sets x 8 Reps
pchniecie pilka lekarska
3 Sets x 8 Reps
pchniecie pilka lekarska
3 Sets x 8 Reps
KB 1H alternating swing
3 Sets x 8 Reps
