KING STRENGTH & PERFORMANCE
  • Home
  • ABOUT
    • FAQ
    • MEET YOUR TEAM
    • Work at KING
    • BUSINESS CONSULTING >
      • Gerrick King
      • Robert Yu
    • INSPIRING STORIES
    • FEEDBACK
  • LOCATIONS
  • MERCH
  • BLOG
  • SCHEDULE
    • CLASS-BASED TRAINING >
      • STRENGTH
      • BASE
      • CONDITIONING
      • FRC / MOBILITY
      • ARM FARM
    • PERSONAL TRAINING >
      • PRIVATE TRAINING
      • SEMI-PRIVATE TRAINING
      • DIGITAL STRENGTH PROGRAMMING
  • PRICING
  • TURF WARS 2022
  • START NOW

BLOCK 2 - THE 5X5: 5 SETS OF 5 REPS (MARCH 2020)

2/3/2020

0 Comments

 
Picture

ACCUMULATION VS INTENSIFICATION

As a reminder, we rotate our strength blocks between two central themes:
  1. Accumulation: volume, body composition and work capacity
  2. Intensification: strength, speed, power and explosiveness
You get both strength and conditioning in both training themes. But we design our training this way because it's more sustainable, smarter and has a better ROI.

We're finishing the first accumulation block of 2020 where the theme was 
Advanced German Volume Training, where the primary focus to effectively build endurance and improve our work capacities. The improvements will be seen in the next strength block immediately.

For Strength Block #2 of 2020, we are shifting gears and heading into an intensification block. The theme of this intensification block is the 5x5. It will take us 4 weeks to go through this strength block cycle.

THE HISTORY OF 5X5

THE 5X5 IS FOCUSED ON THE BIG THREE MOVEMENTS: SQUAT, BENCH AND DEADLIFT WITH THE PROGRAM DIVIDED INTO HEAVY, MODERATE AND LIGHT VERSIONS.

March's King Strength and Performance strength block is the famous 5x5, a program invented by strength and conditioning legend and pioneer Bill Starr.

Bill Starr landed on the set and rep scheme because he thought it was the perfect balance of volume and intensity that would develop muscular size and strength at the same time.

For some historical context, Starr designed this program at the time when most of his athletes and lifters worked full-time, manual labor jobs outside of training. They'd do hard labor in factories and then after work, they had to go to the gym to train.

Starr had to be strategic with program design to get the most results for his athletes. By trial and error, he realized what we adapt to is the most important. And that it's not about how much one can do, but about how much one can sustainably handle.

His methods became something of a legend and ushered a whole new world of strength and conditioning that took deep roots in all aspects of the physical culture.

WHAT MAKES THE 5X5 SPECIAL?

The 5x5 program split is three separate days focused on the big three: Squat, Bench and Deadlift. The program is broken up into a heavy, moderate and light version.

This is important because it was one of the first great attempts to look at pattern development from a movement perspective and performance perspective. On one hand, you need a certain level of exposure to master the movement. On the other hand, you need a certain amount of intensity to perform optimally in the movement.

But if you push one exercise everyday at maximal intensity, you will break (which we imagine was a product of learning this the hard way). There has to be proper manipulation and variability in training intensity to accommodate proper recovery.

HERE'S HOW THE 5x5 PROGRAM WORKS

The 5x5 program has three days that start with a heavy version of Squat, Bench or Deadlift followed by a moderate version of Squat, Bench or Deadlift, followed again by a light version of Squat, Bench or Deadlift.

You push the weight as heavy as you can on each for 5 sets of 5 reps but the weight is deloaded based on the rage of motion, vector, distance from center of gravity, joints involved, and balance required.
5X5 Split
Day 1
Day 2
Day 3
Heavy
Squat
​Back Squat
Bench
​Bench Press
Deadlift
Barbell Deadlift
(Conventional vs Sumo)
Moderate
Bench
Overhead Press
Deadlift
​Good Morning
or
Barbell Hip Thrust
Squats
​Front Squat
or 
​Zercher Squat

Light
Deadlift
Barbell Romanian Deadlift
Squat
Overhead Squat
​or Goblet Squat
Bench
​Z-Press
0 Comments



Leave a Reply.

      SUBSCRIBE TO OUR MONTHLY NEWSLETTER!

    Subscribe to Newsletter

    Archives

    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018

    Categories

    All
    App
    Base
    Challenge
    Consistency
    Contest
    Explained
    Greyskull
    Hiring
    How To
    KPI
    Lifestyle
    Merch
    Metuchen
    Personal
    Psa
    Strength Block
    Summary

    RSS Feed

Picture
Our mission is to make consistent fitness easy through quality strength training combined with great community.
Picture
Mon - Fri: 5AM - 1PM,  4 - 8PM
Sat: 7AM - 12PM
Sun: Closed
Picture
Cranford: (908) 402-2177
Metuchen: (732) 413-0039

Picture

LEARN ABOUT US


CLASS-BASED TRAINING
PRIVATE PERSONAL TRAINING
SEMI-PRIVATE TRAINING
MEMBERSHIP & PRICING
BLOG POSTS
MEET YOUR TEAM
FREQUENTLY ASKED QUESTIONS

EXPLORE OUR WEBSITE


SCHEDULE
EVENTS
INTRODUCTORY TRIALS
MERCH STORE
POINTS & REWARDS
CONTACT US
Copyright 2018 © King Strength and Performance, LLC
Follow Us:
  • Home
  • ABOUT
    • FAQ
    • MEET YOUR TEAM
    • Work at KING
    • BUSINESS CONSULTING >
      • Gerrick King
      • Robert Yu
    • INSPIRING STORIES
    • FEEDBACK
  • LOCATIONS
  • MERCH
  • BLOG
  • SCHEDULE
    • CLASS-BASED TRAINING >
      • STRENGTH
      • BASE
      • CONDITIONING
      • FRC / MOBILITY
      • ARM FARM
    • PERSONAL TRAINING >
      • PRIVATE TRAINING
      • SEMI-PRIVATE TRAINING
      • DIGITAL STRENGTH PROGRAMMING
  • PRICING
  • TURF WARS 2022
  • START NOW