The 531 System at its heart is a very basic, (marathon - not sprint) version of a powerlifting program. It works on a set progression of percentage lifts - based on 90% of a 1 Rep Max in 5 core lifts: Deadlift, Power Clean, Bench, (Military) Press, and Squat. The athletes do not even need to perform a strenuous 1 rep max in order to figure their 1RPM.
A formula of: Weight x Reps x .0333 + Weight = 1RPM.
And then you multiply that number by 90% to get your 'Working 1 Rep Max.' This W1RPM is what you base all percentages off of. Sounds complicated? Not really. There are many calculator apps and charts I will hang in the weight room which make this very simple.
Using percentages of max lifts are better for the athletes because they are less likely to hit burnout while usually making slow and steady, but significant progress.
Much info can be found on-line about these programs and how to do the main lifts. Feel free to begin educating yourselves - but, with all things 'internet' there will be good stuff and bad stuff - be wary. I will post links I think demonstrate best as we progress.
If you are not trained in these power lifts do not attempt them without myself or one of the other qualified coaches, please. Until we get going keep it light with your athletes to build their stamina for when we do finally get moving.
In the meantime, feel free to try and schedule Strongman/ Functional Strength Circuits with me out on the field after school, Lots of fun - and FUNCTION!
Slow and steady - but significant progress.
More to come.
Coach Cap
No comments:
Post a Comment