Why we chose the 5×5 Training Protocol

If you are currently following the training cycle at CrossFit Ceylon, it’s important to understand why we have incorporated the 5×5 protocol. Outlined below are a few advantages.

  1. Simple Progression Model: The 5×5 protocol offers a straightforward progression model. Each week, you can increase the weight by 2.5–5% throughout the cycle. However, it’s essential to listen to your body and adjust the increments based on how you feel on any given day. If the weight feels too heavy, it’s perfectly acceptable to continue lifting the same weight for a couple of weeks before progressing further.
  2. Ideal Volume for Strength and Muscle Gain: The 5×5 method strikes a perfect balance in terms of training volume for both strength and muscle gain. Most of the lifts during the cycle will fall within the 70–90% range, which is optimal for building strength. Additionally, the rep range aligns closely with the ideal range for muscle hypertrophy, making it an excellent combination for those aiming to build muscle.
  3. Allows for Missed Weeks of Training: Life is unpredictable, and sometimes it interferes with our training schedules. The 5×5 protocol acknowledges this reality and provides a flexible solution. If you happen to miss a few days or weeks of training during the cycle, there’s no need to worry. Since the rep ranges remain consistent throughout, you can simply pick up where you left off the last time you performed those movements. This allows you to resume training without any setbacks or loss of progress.
  4. Volume Provides Ample Practice Opportunities: Improving your technical capabilities is crucial for progressing in the major lifts. Proper technique, muscle engagement, and sequencing are essential for increasing strength, power output, and muscle development. The 5×5 protocol offers a significant advantage in this regard. By performing 25 reps per session at moderate to heavy loads, you have ample volume to refine your movement patterns. Including warm-up sets, you can accumulate anywhere between 30 and 40 reps per session. With focused intent, this approach can lead to substantial technical improvements throughout the entire training cycle.

The incorporation of the 5×5 training protocol in our programming is designed to provide you with a clear path to progress, ideal volume for strength and muscle gain, flexibility in training, and ample practice opportunities to refine your technique. Embrace this approach wholeheartedly, stay consistent, and trust the process. Your dedication will yield remarkable results.

If you are struggling to get results, maybe you need to jump on our Mentorship program. One of our coaches will guide you through nutrition, training, and lifestyle and give you the strategies and tools to maximize your efforts in the gym.

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