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Westside for Skinny Bastards pt. III - In-Season and Off-Season Training

FootballEdit

Bill Starr's "Big 3" 5x5Edit

Classic Football Strength Training Workout II
Bill Starr's Big Three: The Power Clean, Squat & Bench Press
"My athletes participate in a weight training program primarily for strength. I feel that a stronger athlete is a better athlete, so my programs attempt to increase the total strength level of the entire body. There are different physical requirements for different positions, for example, defensive linemen and quarterbacks. But in terms of a strength program, I do not treat them differently. I start everyone with "The Big Three": power clean, squat and bench press". - Bill Starr from the book "Getting Stronger" by Bill Pearl, published in 1986. Directions - Football "Big Three" six week off-season program. Before each session, do 10-15 minutes of stretching and abdominal exercises. In addition to the "Big Three" perform two sets of leg extensions and leg curls to prevent knee injuries. Stretch 10-15 minutes after the workout.
Goals: To strengthen all the major muscle groups and to develop muscle balance.

Monday – Heavy Day
Powerclean – 5 sets of 5
Bench – 5 sets of 5
Squat – 5 sets of 5

The heavy day sets the pace for the week. The rest of the week is based on the accomplishments of the heavy day. Increase the power clean and bench by 5 pounds each week, and the squat by 10. Do not increase the poundages unless you have successfully completed the prescribed number of reps the previous week. Workout weights are increased (pyramided) set to set by 10 to 20 pounds per set. Example: power clean 5 x 135, 5 x 155, 5 x 165, 5 x 175, 5 x 185.

Wednesday – Light Day
Powerclean – 5 sets of 5
Benchpress – 5 sets of 5
Squat – 5 sets of 5

Use the weight of the third set of the heavy day as the top end for the light day.

Friday - Medium
Powerclean – 5 sets of 5
Benchpress – 5 sets of 5
Squat – 5 sets of 5

Use the weight of the fourth set of the heavy day as the top end for the medium day.


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