Iron man Iron_Man_USA__September_2017 - Page 69

THE BLUEPRINT HYBRID TRAINING 5X5 This isn’t some math problem. It’s your solution to build power and strength. By Eddie Avakoff, Owner of Metroflex LBC and Kratos Training Grounds W hat attracts me to 5x5 (not the cheese- burger, but the 5 sets x 5 reps training scheme) is that it’s the perfect balance of power and strength. Power refers to the speed of the lift: Force times distance, di- vided over time. Strength refers to the total amount of weight one can lift. In this 5x5 scheme, both attributes are products of the volume: 25 total reps, all near maximal effort, build strength. And, playing with such a low rep count during each set, helps develop power. I know, to some, 5 reps is cardio, but in the grand scheme of things that’s a pretty low rep count. I feel this blend of strength and power training best serves performance ath- letes, as many sports (football, MMA, hockey, basketball, 66 SEPTEMBER 2017 | ironmanmagazine.com baseball) don’t just require sheer strength, but also the abil- ity to produce speed (power) at the drop of a hat. Note: The 5x5 applies to all primary foundational lifts (squat, bench, deadlift and overhead press). Different Approaches There are many ways to approach a 5x5. For instance, each primary movement can be assigned a specific day: Monday Squat, Tuesday Overhead Press, Thursday Deadlift, etc. Not a bad approach, but unless I’m pursuing a strength goal (i.e. a powerlifting meet or strongman competition), I tend to avoid (body part/movement pattern) isolation and like to stick to whole body from training session to training session. There- fore, each day (for instance, Monday, Wednesday, Friday) I’ll perform squat, press (bench or overhead) and deadlift, 5x5 on each. That’s legs, push and pull.