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  1. #1
    Banned Jax05's Avatar
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    JW's 5/3/1 + Conditioning

    I need to start working on my conditioning pretty soon. I'll be going back to MMA training in a month or so and I feel like my conditioning has slipped down a little.

    So, I finally bought Jim Wendler's 5/3/1 eBook and just finished reading it. I'm planning on going with the 4 day template (4 days of lifting) and 3 days of conditioning stuff. Conditioning will be done either after lifting or on days off.

    For conditioning, I was thinking about splitting it into following:

    Day 1 "Road work"/running
    -Hill sprints, or
    -Sled pulls
    -Finish off with light jog

    Day 2 "Work Capacity" circuit
    -Sledge hammer swings
    -Kettlebell workouts
    -Heavy tire flips

    Day 3 Tabata/HIIT
    -"Sweet 16" tabata workout (http://therewillbesweat.com/post/107970790/sweet-16),or
    -Whatever HIIT I can squeeze into that day

    ---or---
    GPP circuits with:
    -Burpees
    -Jump rope
    -Push ups
    -Jumping jacks,or
    -Box jumps, etc.

    Any suggestions or recommendations.

    Thanks.
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  2. #2
    Banned Jax05's Avatar
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    Nothing to add?
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  3. #3
    Registered User bostonjung's Avatar
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    i did hill sprints for 15 minutes yesterday after my first day of 531, doing bbb; with conditioning 2-3 times a week. wish i still had my tire or i would be using it but for now ill stick to hill sprints which kicked my ass yesterday
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  4. #4
    Banned Jax05's Avatar
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    Originally Posted by bostonjung View Post
    i did hill sprints for 15 minutes yesterday after my first day of 531, doing bbb; with conditioning 2-3 times a week. wish i still had my tire or i would be using it but for now ill stick to hill sprints which kicked my ass yesterday
    They look deceivingly easy...until you're on your 5th sprint and your legs are begging you to quit Yeah, I haven't done a whole lot of sprinting in almost a year...
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  5. #5
    Crazy Kraut ktj4l's Avatar
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    Seems like a lot without any full rest days ever. I hope you're eating a ton and doing a lot of recovery work. Nothing wrong with this, if you can pull it off without burning out.
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  6. #6
    Registered User bostonjung's Avatar
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    Originally Posted by ktj4l View Post
    Seems like a lot without any full rest days ever. I hope you're eating a ton and doing a lot of recovery work. Nothing wrong with this, if you can pull it off without burning out.
    agreed seems like alot of work, op are u doing just the base 531? im doing 531 and bbb and i dont think i could add in all that conditioning work.
    but if ur getting enough sleep and eating enough, good luck.
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  7. #7
    Banned Jax05's Avatar
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    Originally Posted by ktj4l View Post
    Seems like a lot without any full rest days ever. I hope you're eating a ton and doing a lot of recovery work. Nothing wrong with this, if you can pull it off without burning out.
    I should have 2 days of rest since some of the conditioning will be done on the days I lift (or at least that's the plan). Like for example, I can do the Tabata circuit on day when I do Military press + accessory lifts.
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