T Nation

3-Day Split with Farmer's Walks


Yo guys,

I had an idea for a template of 5/3/1 for a bit more general strength for an athlete, but don’t know if it’s just stupid.

day 1:
Explosive stuff
Deadlift 5/3/1
Bench 5/3/1
Fat man rows between sets
Ab work

Day 2:
Explosive stuff
Squat 5/3/1
Military press 5/3/1
Pull-ups between sets
Ab work

Day 3:
Explosive stuff
Farmers walk 5/3/1 (10 yard is 1 rep)
Dips 5/3/1
Pull-ups between sets
Ab work

During sports practice, there will be plenty push-ups, neck work, squats, burpees, etc.
Every day, there will be some rear delt work for high reps.

Eager for your answers.



Ive used:

A) max weight for 10-15m
B) max weight for 10s (must cover 10m)
C) max distance for about 75% of (1)

Ramp up to the highest set in each. Works pretty well - assuming max is a hard srt without you dying.


I wouldn’t do this with an athlete.