THE BLUEPRINT
HYBRID
TRAINING
5X5
This isn’t some math problem. It’s your solution to build power and strength.
By Eddie Avakoff, Owner of Metroflex LBC and Kratos Training Grounds
W
hat attracts me to 5x5 (not the cheese-
burger, but the 5 sets x 5 reps training
scheme) is that it’s the perfect balance of
power and strength. Power refers to the
speed of the lift: Force times distance, di-
vided over time. Strength refers to the total
amount of weight one can lift. In this 5x5
scheme, both attributes are products of the
volume: 25 total reps, all near maximal effort, build strength.
And, playing with such a low rep count during each set, helps
develop power.
I know, to some, 5 reps is cardio, but in the grand scheme
of things that’s a pretty low rep count. I feel this blend of
strength and power training best serves performance ath-
letes, as many sports (football, MMA, hockey, basketball,
66 SEPTEMBER 2017 | ironmanmagazine.com
baseball) don’t just require sheer strength, but also the abil-
ity to produce speed (power) at the drop of a hat. Note: The
5x5 applies to all primary foundational lifts (squat, bench,
deadlift and overhead press).
Different Approaches
There are many ways to approach a 5x5. For instance, each
primary movement can be assigned a specific day: Monday
Squat, Tuesday Overhead Press, Thursday Deadlift, etc. Not a
bad approach, but unless I’m pursuing a strength goal (i.e. a
powerlifting meet or strongman competition), I tend to avoid
(body part/movement pattern) isolation and like to stick to
whole body from training session to training session. There-
fore, each day (for instance, Monday, Wednesday, Friday) I’ll
perform squat, press (bench or overhead) and deadlift, 5x5
on each. That’s legs, push and pull.