While listening to Episode 4 of Season 4 of the Zera Strength Podcast ( hosted by Brandon Herring), we explored the versatility of Jim Wendler’s 5-3-1 program – a foundational training methodology known for its direct-loading protocols used in the weight room to build strength. For the uninitiated, Wendler’s work is a model of simplicity and effectiveness and well worth reading.
One particular part of the 5-3-1 program that I’ve recently delved into is the concept of “first set, second set” (FSL), which is the practice of reprising the first set of the day’s workout, usually 65%, 70%, or 75% of the workout’s max, as a supplemental workout. This can take the form of straight repetitions of the lift or slight variations. Wendler outlines the two main applications of FSL in his training program:
- FSL 5×5 template
- The “Widowmaker” set.
Applying the 5-3-1 in Physical Training
In my training programs, I prefer to use the FSL 5×5 method. the 65%-75% intensity range is perfect for a three-week wave of training designed to build strength. This approach is particularly useful for athletes who need to juggle additional training loads (e.g., school classes) and who typically prioritize the heavier portion of their strength training.
The beauty of the FSL 5×5 template is its ability to build strength while maintaining barbell speed. As Wendler says, “Barbell speed should never be compromised.” In fact, performing the FSL 5×5after a primary workout not only enhances the post-activation potentiation (PAP) effect, but also allows for precise repetitions of the lifting movement, effectively building strength. I even use FSL 5×5 as aprimary workout for power training on days when recovery or energy levels are low. High speed movements at moderate loads help restore power output and ensure quality progress without causing excessive fatigue.
On the other hand , the Widowmaker training set offers a different but equally effective workout. The training set draws on Dante Trudel’s Doggcrapp program, which requires 15-20 repetitions to be completed in a set. This approach works well for novice athletes who need a well-rounded workout. The high-quality exercises of the main training sets combined with the hard endurance training of the Widowmaker sets address issues of hypertrophy, work capacity, and mental flexibility simultaneously.
Why the 5-3-1 works
The FSL 5×5 template stands out for its ease of programming and adaptability. Using proper training maxes ensures that athletes recover effectively, while gym training complements their on-the-spot performance. This makes the FSL 5×5 a sustainable long-term strategy, either as a volume boost or as a primary focus of training. It is a foolproof tool with the flexibility to deliver strength, hypertrophy or endurance training depending on the time of year.
From a coaching perspective, the strength of the 5-3-1 system is that it balances practice and science. Dr. Matt Rhea’s research on optimal resistance loading for peak strength has shown that training programs such as Wendler’s are a perfect fit for the needs of strength sports such as soccer. Shifting the focus from pure strength training to strength development improves both and ensures that athletes perform at their best both in the weight room and on the track. With this knowledge, it’s clear to see why the 5-3-1 training program remains an important part of physical training. If you’d like a more in-depth look at how to maximize your potential with this training method, consider how you can increase your vertical jump distance by 5 inches in 3 weeks to gain insight into improving your athletic performance.
Zera Insights: unleashing peak strength through optimal training loads
What is the optimal percentage of 1RM in weightlifting training? Rhea conducted an extensive study tracking peak strength output over an 18-month period in the squat, bench press, clean and jerk, split squat, back squat, clean and jerk, incline bench press, and overhead press. What were the results? 63% of the 1RM is the ideal point for peak power, with 60-75% of the 1RM consistently delivering high power across all lifting movements.
This power range is a perfect match for Zera’s First Set Last (FSL) protocols of 65%, 70%, and 75%. These percentages are based on elite-level data and provide a clear path for athletes of all levels to tap into peak power. While Rhea’s findings are scientifically accurate, experienced coaches like Jim have long experienced the benefits of these ranges firsthand and confirmed their effectiveness.
Power from FSL Changes
At Zera, we use two innovative approaches to utilizing FSL for strength training. In traditional FSL 5×5 training, we use tools like the Flex Stronger speed tracker to emphasize barbell speed. By swinging percentages and prioritizing barbell speed during a three-week training cycle, athletes can consistently pursue personal bests. For advanced lifters or season athletes, reducing to 5×3 can balance volume and intensity without sacrificing power output.
Getting Quality Work Done in a Limited Time
When working with a women’s soccer team, we faced unique challenges: only 15 minutes a week for strength training, and the persistent belief that lifting weights can lead to tight, sore or bulky muscles. Despite these obstacles, Zera’s training program has been a success.
Mixing Cluster Training for Strength and Muscle
To optimize strength and structural gains, we combine cluster training with compact density training. Example:
- Hexagonal barbell pulls or squat variations (known as “rapid fire”)
- A set divided into three mini-sets of three reps each (for a total of nine reps ), or five mini-sets of two reps each
- Followed by 2-3 box jumps or long jumps to build explosive power.
Athletes take turns “following the leader” by quickly adjusting the weight in the team. A complete cycle takes about 90 seconds, followed by upper body and trunk work. This intensive, efficient workout ensures high-quality output and accommodates tight schedules.
Zera’s Efficient Training Philosophy
In-season and developmental athletes need to tailor their training to their goals and limitations. To maintain strength, 3-5 repetitions are sufficient to reach goals, while 10 repetitions promote muscle hypertrophy. With clustered training combinations, athletes can maximize the effects of their training, whether it’s to build strength, maintain strength or meet specific performance needs.
Zera’s training programs are inspired by elite research and real-world coaching to help athletes efficiently unlock their potential one group at a time.
Adding precise metrics to bar speed execution is critical to reinforcing intent and maximizing purpose, even for lighter loads that may be overlooked. The “rapid fire” approach has proven to improve the quality of work while creating a cohesive and competitive team environment, especially when time is of the essence. From a coaching perspective, these strategies enable Zera’s programs to seamlessly blend science-backed methods, principle-driven frameworks, and creative innovation.
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–Zera
References
- 5-3-1 Forever: Simple & Effective Programming for Size, Speed, & Strength. Wendler, Jim. 2017. p. 59.
- Rhea, Matt. “Optimal Resistance Loading for Active Peak Power,” LinkedIn.