Suggestions for a power/strength style training program

KA___
KA___ Posts: 71 Member
in Fitness and Exercise
I'm a mom/granny and have been weight training for muscle size over the last 5years( I competed in masters figure 2 years ago) I am quite confident in putting together that style of training plan, but now I've decided I would rather train for power/strength and I'm not sure how to change my training. I have been looking at Wendler's 5/3/1 program and at Boris Sheiko. Can anyone who trains for strength and power please give me some suggestions and push me in the right direction
TIA

Replies

  • fredriknetterman
    fredriknetterman Posts: 7
    Wendlers 5/3/1 is more for intermediate strength lifters, if you are new to the strength aspect of lifting I would try out Starting Strength by Mark rippetoe, or maybe even Madcow.
  • KA___
    KA___ Posts: 71 Member
    Thank you, I'm already quite strong, 2x bw DL and just over 1.5 bw squat. So I don't consider myself a beginner at the compound lifts, definitely intermediate thats why I was looking at 5/3/1 program. not heard of madcow so will go research :-)
  • 3laine75
    3laine75 Posts: 3,069 Member
    Wendlers is fantastic - I'm on week 40! You get strength in the main lifts and then you can go for reps on your assistance work : win win

    I've also heard good things about sheiko - two girls on my fl use it and do well - it's on my radar for when I stop gaining with wendlers.
  • 3laine75
    3laine75 Posts: 3,069 Member
    Thank you, I'm already quite strong, 2x bw DL and just over 1.5 bw squat. So I don't consider myself a beginner at the compound lifts, definitely intermediate thats why I was looking at 5/3/1 program. not heard of madcow so will go research :-)

    1.5 x squat is impressive! I just got past 1x

    I'd give wendlers a go, I'm sure you'll like it.
  • KA___
    KA___ Posts: 71 Member
    Wendlers is fantastic - I'm on week 40! You get strength in the main lifts and then you can go for reps on your assistance work : win win

    I've also heard good things about sheiko - two girls on my fl use it and do well - it's on my radar for when I stop gaining with wendlers.
    Thank you, the more I look at Wendlers,the more it appeals to me.Think I will sit down and work out the details.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    in addition to other suggestions, i would also suggest adding in oly lifts if you havent already.
  • rogerOb1
    rogerOb1 Posts: 318 Member
    Jonnie Candito has a six week strength program (he has a youtube channel).

    http://www.canditotraininghq.com/free-strength-programs/
  • jimmmer
    jimmmer Posts: 3,515 Member
    Something like 5/3/1 is more strength orientated than power.

    You'd need a programme designed more with an athlete in mind for power. Oly lifts, plyo work would be the main routes that athletes use to improve power (as well as whatever power aspect gets worked during their actual sports practice)

    If you are going down the strength/power powerlifting type route, then something like Westside or Westside for skinny b*stards, would include speedwork and/or plyos for improved power which has a lower bar for entry since you'll already likely be familiar with the lifts.

    There's no reason why you couldn't incorporate some/all of the above ideas into 5/3/1 to give it a more power focus though as long as you're aware of what you're doing (power training can wipe you out and leave you overtrained if you're heavy handed with it)

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