[Andrew Ryan's 5x5 + other useful information]

[Andrew Ryan's 5x5 + other useful information]

Note: This is pretty much exactly how I train, choose to do whichever sections you'd like. I believe they are all important, so I do all of them. Also, the only thing I actually wrote was the weight lifting routine, and I even stole the 5x5 template. So the real credit goes to Mehdi for that. The skill work section is just things I think are extremely beneficial to you as an athlete. Everything else is credited down below next to each actual section.

Rules:
1. Go to the gym every other day
2. Alternate between "Workout A" and "Workout B"
3. Always do as many reps as possible (AMRAP) on the last set of any exercise.
4. Aim to add 5 lbs to your "Strength" lifts after successfully completing all of your sets at that weight, twice.
5. The exception is "Deadlift" in which you will instead add 10 lbs after successfully completing your set at that weight, twice.
6. Add weight to your "Hypertrophy" exercises whenever you feel comfortable.
7. On "Leg Press" you should usually do 4 x 10. only do 4 x 20 when you think you are ready to move up weight. If you complete it, go ahead and move up in weight.
8. If you feel weaker and you aren't making progress for a week or two, try deloading. For 1 week lift at 60% of the weight you were using the prior week. This will allow your body to recuperate its strength.

>>Workout A		5 minute rests				(Strength)
-Squat 										5 x 5
-Bench Press								5 x 5
-Pendlay Row 								5 x 5
=				3 minute rests				(Hypertrophy)
-Leg Press									4 x 10, or 20 (Also, do calf extensions in between sets.)
-Romanian Deadlift or Hip Thrusts			3 x 10
-Weighted Chin ups							3 x 10


>>Workout B		5 minute rests				(Strength)
-Squat 										5 x 5
-Overhead Press 							5 x 5
-Deadlift(Hook Grip)						1 x 5
=				3 minute rests				(Hypertrophy)
-Cable Row									5 x 10
-Delt Raises(Side/Front) + Rear Delt Flyes	3 x 10 (Superset all 3 exercises like a circuit to save time.)
-Weighted Dips								3 x 10
-Dumbbell Shrugs							3 x 10


>>Core (Can be performed at home as often as you'd like, personally I do them in between days I lift weights. hold each exercise for 1 minute.) (Credit goes to /r/Bodyweightfitness, https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine)
1. Plank
2. Side Plank (left & right)
3. Reverse Plank
4. Hollow Hold
5. Arch Hold


>>Skill Work (Can be performed at home whenever you feel like it, I do these on days I'm not lifting weights as well. set a 7 minute timer and just try to hold each position as long a you can. Take breaks as needed and then get back to it, repeat until the timer runs out. Since you won't be able to perfectly perform likely any of these exercises your first try, google "progressions" for each one and find out how to work your way up.)
1. L-Sit
2. Handstand
3. Front Lever
4. Planche


>>HIIT (High Intensity Interval Training)
I do HIIT in between days I work out. Either Cycling or Rowing. I believe its good to work out your heart. cycling builds massive quads and rowing will thicken out your back. I recommend only going for 20-30 minutes. Start with a 1:2 ratio of exerting yourself(pedaling or rowing very hard) and then actively recovering(Active. Don't stop pedaling or rowing, just take it easy for a bit). Work your way up to a 1:1 ratio. Warm up with casual pedaling or rowing for 3 minutes at the beginning of the workout, and at the end warm down with casual pedaling or rowing for 3 more minutes.


>>Flexibility (If anything needs to be elaborated, use google. Also I'm not the creator of these flexibility routines, I simply joined them all together in one place.)

Rules:
1. Foam roller is always 15 passes
2. Lacrosse ball is 30 seconds
3. Static stretches for 15 seconds
4. Dynamic stretches for 10 reps

Note: you can also use the Lax ball or foam roller to alleviate some soreness after a workout. I recommend it.

THE LIMBER 11 (https://www.defrancostraining.com/joe-ds-qlimber-11q-flexibility-routine/)
-Foam Roll IT Band
-Foam Roll Adductors
-SMR Glutes (lax ball)
-Bent-knee Iron Cross
-Roll-overs into V-sits
-Rocking Frog Stretch
-Fire Hydrant Circles
-Mountain Climbers
-Cossack Squats
-Seated Piriformis Stretch
-Rear-foot-elevated Hip Flexor Stretch

/R/Bodyweightfitness recommended warm-up, minus a few things because "THE LIMBER 11" already covered them. (https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine)
-shoulder rolls
-scapular shrugs
-cat-camels
-straight arm overhead pull downs(band)
-straight arm chest flyes(band)
-dislocates(band)
-Front leg swings
-Side leg swings

MOLDING MOBILITY- 10 minutes (http://phraktured.net/molding-mobility.html)
-3 Plane Neck Movement
-Finger Flexion/Extension
-Maximally open the hand, then make a fist
-Wrist Circles
-Make a fist and "draw a circle" with your pointer finger knuckle
-Wrist Tilts
-Elbow Circles
-Side Bends
-Forward/Back Bends
-Bend forward loosely, allowing the spine to round
-Arch backward at the top of the movement
-Pelvic Tilts
-Hula-hoop Hip Circles
-Leg Rotations
-High Knee Raises
-Done in place
-Kick Backs / Butt Kicks
-Done in place
-Ankle Circles
-Point the toes and "draw a circle" with the big toe
-Ankle Tilts
-Without twisting the foot, tilt the ankle to the left and right
-Toe Flexion/Extension
-Lift toes up then curl them down

[Andrew Ryan's 5x5 + other useful information]