If I could only choose 5 lifts… for performance
By Mark Wine CSCS, PT, BA
We often get confused with training in that… we need 100 exercises to select from. Unfortunately, this leads down a slippery slope that can create confusion, non-mastery and less athleticism. The theory of ‘simplification’ is allowing the athlete to become great at a few things rather than decent at many.
The focus of the FIVE for this purpose is to highlight the importance of strength development over all else. Strength improves and will do the following:
Helps fight injuries… that’s a fact
Increases your power… 1000%
Speed… gives you much greater potential
Jump Height… force development means I can fly
With that being said, if I could only choose 5 lifts to focus on increasing my athletic performance, it would be…
Back Squats
Deadlifts
Split Squats
Dumbbell Bench
Pull Ups
In order to maximize the programming for this the variables would be as follows:
a. Odd weeks & Even weeks
b. The lift split would be 3x per week on: Monday, Wednesday and Friday… or
Tuesday, Thursday and Saturday
c. 100% make sure you keep track of your weights for each week
d. The program would last 8 weeks at most before transitioning for 1-2 weeks
ODD WEEKS
Lift 1:
Back Squats… 3 sets x 8 reps
Split Squats… 3 sets x 12 reps each side
Dumbbell Bench… 3 sets x 12 reps
Pull Ups… 3 sets x 12 reps
Lift 2:
Deadlifts… 3 sets x 8 reps
Split Squats… 3 sets x 8 reps each side
Bottom Dumbbell Bench… 3 sets x 8 reps (pause at the bottom for 2 seconds)
Pause Pull Ups… 3 sets x 8 reps (pause at the top for 2 seconds)
Lift 3:
Bottom Back Squats… 3 sets x 5 reps
Deadlifts… 3 sets x 8 reps
Dumbbell Bench… 4 sets x 12, 10, 8, 8 reps
Wide Pull Ups… 4 sets x 12, 10, 8, 8 reps
EVEN WEEKS
Lift 1:
Back Squats… 5 sets x 3 reps
Split Squats… 3 sets x 15 reps each side
Dumbbell Bench… 5 sets x 5, 4, 3, 3, 3 reps
Pull Ups… 5 sets x 5, 4, 3, 3, 3 reps
Lift 2:
Deadlifts… 5 sets x 3 reps
Split Squats… 3 sets x 12, 10, 8, 8 reps each side
Bottom Dumbbell Bench… 4 sets x 6 reps (pause at the bottom for 2 seconds)
Pause Pull Ups… 4 sets x 6 reps (pause at the top for 2 seconds)
Lift 3:
Bottom Back Squats… 3 sets x 10 reps
Deadlifts… 3 sets x 10 reps
One Arm Dumbbell Bench… 3 sets x 10 reps each side
Pull Ups… 3 sets x 8-15 reps until failure
The FIVE MOVEMENTS chosen offer a full body balanced approach thus allowing for more force development overall from the athlete. In truth, strength should be focused on because much of the “velocity” work done can be handled during sprints or other high power / fast paced movements during the specific sport.
I hope this helps those out there looking for something simple to do that they can accomplish each week to begin transforming their athletic career, outlook and overall prowess during sport.
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