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.