Please Scroll Down to See Forums Below I just finished the program the other week. I loved it. I gained 10 lbs of muscle and i'm alot stronger than I was. I was just wondering if running it a second time through would be bennificial for me since I'm a soccer player. I feel like i havent been working out my quads all that hard on the routine, and I mean the quads are whats responsible for kicking power. So just wondering if I should change up and find a new routine or run the 5x5 again or tweak the 5x5 routine or what.
5x5 question...
- Thread starter Trav386
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Protobuilder
New member
If it ain't broke, don't fix it. Did you do front squats on Wed.? If not, add those. They're quad dominant. Or add an assistance leg movement like lunges on M and F.
People definitely run 5x5 cycles back to back. Often, they'll make a few minor changes like maybe go from flat bench to a slight incline or start doing push presses in place of Military on Wed., something like that.
Overall, if the 5x5-type loading pattern is working, leave the main principles in place and maybe make a few minor adjustments.
People definitely run 5x5 cycles back to back. Often, they'll make a few minor changes like maybe go from flat bench to a slight incline or start doing push presses in place of Military on Wed., something like that.
Overall, if the 5x5-type loading pattern is working, leave the main principles in place and maybe make a few minor adjustments.
I did the DF... Like I said earlier, I loved the program. I'm just not to sure that its helping my kicking strength. I play Div. 1 soccer and its the offseason and i'm transfering next semester so basically i'm on my own as far as lifting is concerned. Any ideas on how to tweak the DF 5x5 to suit a soccer player. I thought about adding leg extensions but i just dont really know where to add them.
Guinness5.0
New member
Learn power cleans and sub them in for rows. That will help with 'explosion'. Seriously, learing cleans can be tough so either buy Starting Strength or get with someone who is proficient with them - do you still have access to a strength/conditioning coach?
Guinness5.0 said:
Yeah, I ran the last 5x5 with cleans and pulls subed in. I'm not really worried about my explosiveness. I run a 4.4 40. I just want to get stronger and increase my kicking strength. Thats part of the reason I chose the DF 5x5 becuase I knew i'd get stronger, which i have. But, I don't think the routine has done much for my kicking strength.
Guinness5.0
New member
Gotcha. I figured kicking=explosion, but what do I know? I was a defensove lineman 
Trav386 said:
Leg extensions aren't functional IMO and wouldn't have much of a positive affect on your kicking power. Explosive movements such as cleans, explosive squats, explosive step ups etc would provide you with the greater increases in power and as a result increase your kicking strength. Also, you should try and implement some form of plyometrics -- depth jumps and multiple jumps comprise of numerous variations that would be suited to developing leg (kicking) power.
Guinness5.0
New member
Agreed with the above.
I have read many times that to gain functionality, one of the WORST things you can do is replicate the movement you're trying to improve by adding weight to a similar movement (not sure I explained that well...). I think it had to do with the fact that you cause the CNS to 'relearn' the movement pattern in an incorrect way.
I'll see if I can find a link to an article, because I can't seem to put it into words very well
I have read many times that to gain functionality, one of the WORST things you can do is replicate the movement you're trying to improve by adding weight to a similar movement (not sure I explained that well...). I think it had to do with the fact that you cause the CNS to 'relearn' the movement pattern in an incorrect way.
I'll see if I can find a link to an article, because I can't seem to put it into words very well
Protobuilder
New member
As long as you're strengthening the prime movers involved in the athletic movement (kicking, so w/e that is, probably entire upper leg along w/ hips & hip flexors?), you should be fine. Remember, any new muscle mass / strength has to then be translated into performance on the field. This involves shifting the force-velocity curve & other fancy stuff I know nothing about. LoL
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