Wendler Strength Program

Some of you have been asking about the Wendler Strength Program. Here is how it works.

You establish a 1 Rep Max. Then you take 90% of that 1 Rep Max for your WORKING ONE REP MAX. The WORKING ONE REP MAX IS THE ONLY NUMBER THAT YOU NEED TO WORRY ABOUT. YOU WILL USE YOUR WORKING ONE REP MAX TO ESTABLISH ALL OTHER PERCENTAGES. THe Wendler program uese a linear progressive strength building method.

Week 1
65% Working 1 Rep Max (W1RM) x 5
75% W1RM x 5
85% W1RM x 5 or more

Week 2
70% working 1RM x 3 reps
80% working 1RM x 3 reps
90% working 1 RM x 3 reps or more

Week 3
75% working 1RM x 5 reps
85% working 1 RM x 3 reps
95% working 1 RM x 1 rep or more

WARM-UP
40% working 1RM x 5
50% working 1RM x 5
50% working 1RM x 5

To read about the Wendler 5-3-1 strength program, go here:

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength