I will start by saying that if you want to undertake my variations there are “rules” and it will get a little confusing. If you do not have an understanding of Jim’s template and a good grasp on the big picture of training your head will spin. My variations have a lot of “if… then’s….”. For example, if you Squat as the Main or FSL Lift, then you do a Hinge movement in the Circuit. This concept is based on the fact that the body performs 5 basic movements:
- Squat (movement of knees and hips)
- Hinge (movement of hips)
- Upper Push (movement of shoulders and elbows)
- Upper Pull (movement of shoulder and elbows – opposite)
- Brace (Planking, for simplicity)
This is one area where Jim and I have varying opinions. We have talked about this and he definitely understands where I’m going and generally likes the ideas. But, for him, it’s just too complicated and may take too much mental energy that he doesn’t have time to spend. You may find the same. When in doubt, keep it simple. For me, this has become very simple. I’ll attempt to explain it via the written word. Here goes…
The Traditional Template
1 – Main Lift
2 – FSL Lift supersetted with Upper Pull
3- Circuit
- Lower
- Upper Push
- Upper Pull
*Note - FSL stands for First Set Last, a term used in 5/3/1 programs.
Main Lift – 5/3/1 Progression options or coach’s choice
My Main Lifts are: Hang Clean, Squat and Bench. Feel free to substitute the Deadlift or any other Olympic Lift for the Hang Clean. Don’t get too fancy and don’t put something in that you cannot teach well.
My off-season weekly set-up is as mentioned above:
Monday – Hang Clean
Wednesday – Squat
Friday – Bench
Truthfully, any order is fine. This is what I tend to do. Mainly, we run a brutal hill on Fridays and that’s why we Bench on that day. That’s the “science” behind it.
There are teams that I don’t Olympic Lift and we follow Jim’s set-up: Squat/Bench/Deadlift.
FSL Lift – 5x3-5
For me, my FSL Lift supplements the next workout’s Main Lift.
- Monday’s FSL supplements Wednesday’s Main Lift
- Wednesday’s FSL supplements Friday’s Main Lift
- Friday’s FSL supplements Monday’s Main Lift.
You will see this when I write out a sample week of workouts.
I also pair FSL with an Upper Body Pull. I’m a big believer in back strength, probably from my powerlifting days and this is how I get in “extra” work”.
Circuit – 3-5 Rounds
The Lower portion of the Circuit is generally opposite of the Main or FSL Lift. If we Squat as a Main or FSL movement we will Hinge in the Circuit. If we Deadlift as a Main or FSL movement we will do a Single-leg movement in the Circuit. For some reason I don’t always “count” the Hang Clean when I decide what we’ll do in the circuit. No idea why.
The Upper Push is usually done with DB’s or Bodyweight, but it can be done with a BB. Your choice. If we happen to push twice before the Circuit (Friday if it happens) I will substitute a Rear Delt movement in for the push in the Circuit.
The Upper Pull is opposite of the movement done in the FSL portion. Basically, I get a vertical and horizontal pull in each workout. I will also substitute a traditional back exercise for a shrug or a rear delt exercise. There are also occasions where I’ll throw the athletes a bone and put curls in the circuit.
CONFUSED? This should clear it up.
Monday – Hang Clean
1 – Hang Clean
2 – Squat FSL/DB Row
Circuit
- RDL
- DB Incline
- Pull-ups
Wednesday – Squat
1 – Squat
2 – Bench FSL/DB Row
Circuit
- Trap Bar
- Dips
- Pull-ups
Friday – Bench
1 – Bench
2 – Push Press - FSL/Pull-ups
Circuit
- RDL
- DB Row
- Incline Rear Delt Raises
*Note: For the Push Press, I have numbers for them based off of their Bench number.
You’ll see there’s no “squat” on Friday. Don’t fret. We run the hill. Best single-leg movement ever created. You’ll also see that in this particular set-up I didn’t use the Trap Bar as an FSL movement. Instead it was used as Assistance. If you don’t have a hill, this next option might look better for you.
Monday – Hang Clean
1 – Hang Clean
2 – BB Lateral Squat/DB Row
Circuit
- Good Mornings
- DB Incline
- Pull-ups
Wednesday – Squat
1 – Squat
2 – Bench FSL/DB Row
Circuit
- RDL
- Dips
- Pull-ups
Friday – Bench
1 – Bench
2 – Trap Bar FSL/Pull-ups
Circuit
- BB RFESS (Bulgarian Squat)
- Press
- DB Row
*Note: The Trap Bar weights are based on their squat.
However you choose to set things up, this might give you some ideas. Remember to keep it simple. If you struggle explaining it, the kids won’t understand. Make sure you can explain it after waking from a drunken stupor before you try to implement it.
Matt Rhodes is the head Strength and Conditioning Coach at Morehead University in Morehead, Kentucky. A graduate of the University of Arizona, Rhodes played football for the Wildcats and routinely drank "sodas" with Jim Wendler. He is an accomplished powerlifter, lacrosee player and professional couch lounger.
