Strength training is foundational for athletes in every field. Not only does it enhance physical performance, but it also reduces injury risks, improves endurance, and builds confidence. With so many training systems out there, choosing one that aligns with your goals can feel overwhelming.
This guide breaks down the top eleven strength training systems designed with athletes in mind, covering high-intensity, sport-specific, and functional movement approaches. From Olympic weightlifting to German Volume Training, each has something valuable to offer. Here’s a deeper dive into each method.
1. 5/3/1 Method
The 5/3/1 strength training programme, designed by Jim Wendler, is widely respected for its simplicity and effectiveness. The structure revolves around four core lifts: the squat, deadlift, bench press, and overhead press. These compound lifts engage multiple muscle groups, providing a full-body workout while building raw strength.
How It Works
In the 5/3/1 programme, you work within specific percentage ranges of your one-rep max (1RM) across four-week cycles.
Each cycle focuses on progressive overload, with a different number of reps and weights each week. In practical terms, it means:
- Week 1: Three sets of 5 reps, starting at 65% of 1RM.
- Week 2: Three sets of 3 reps, increasing weight to 70–80%.
- Week 3: Sets of 5, 3, and 1 rep, moving up to 85% of 1RM.
- Week 4: A deload week to let your muscles recover.
The 5/3/1 approach is adaptable, letting athletes fine-tune the programme by adding accessory exercises, like lunges or chin-ups, to balance their training.
Benefits: The 5/3/1 method suits athletes focused on building strength without high injury risk. It’s especially effective for off-season training since the steady progression allows you to add weight consistently, avoiding sudden jumps that could lead to injury.
2. Starting Strength
Developed by Mark Rippetoe, Starting Strength is a straightforward, minimalist programme that teaches the basics of strength training through compound lifts. It’s highly recommended for beginners, athletes recovering from injury, or those wanting a structured approach to get back to foundational strength.
How It Works
Starting Strength centres around three main lifts each session: squats, bench press, and deadlifts.
Workouts are typically split into two days (A and B) and alternate between sessions, so your routine looks like this:
- Day A: Squat, bench press, and deadlift.
- Day B: Squat, overhead press, and bent-over rows.
With incremental weight increases (usually 2.5–5 kg per session), athletes steadily increase strength across the major muscle groups.
Benefits: This programme is ideal for building a strength base quickly. It covers all the key muscle groups and helps you develop a solid foundation before advancing to more complex movements or adding more volume.
3. Westside Barbell Conjugate Method
Known for producing some of the world’s strongest powerlifters, the Westside Conjugate Method is highly adaptable and geared towards advanced athletes. The programme alternates max-effort days, which focus on lifting at maximal loads, with dynamic-effort days, which develop speed and explosiveness.
How It Works
Each week, athletes complete:
- Two max-effort sessions (one upper body, one lower body).
- Two dynamic-effort sessions (again split between upper and lower body).
These sessions involve rotating lifts weekly (e.g., one week focusing on the squat, the next on the deadlift). Accessory lifts are added to target specific muscle groups, helping athletes work on weaknesses and enhance overall performance.
Benefits: The Westside Method offers a balanced approach to building strength, power, and speed. It’s most effective for experienced athletes who are familiar with max-effort lifts and want a varied programme to keep making gains.
4. StrongLifts 5x5
StrongLifts 5x5 is another well-known programme for beginners, based on progressive overload with a simple approach to build strength fast. It combines five sets of five reps for each core exercise, covering the fundamental muscle groups.
How It Works
Each workout involves:
- Squats, bench presses, deadlifts, overhead presses, and rows.
- Three sessions a week, typically on non-consecutive days.
By focusing on a few compound movements and gradually increasing weight, StrongLifts 5x5 allows steady strength gains. For suitable weights and racks, explore options from www.vulcanstrength.com and other reputable equipment providers.
Benefits: Its simplicity makes it easy for anyone to follow, with the added benefit of focusing on functional movements that translate well to sport-specific strength.
5. German Volume Training (GVT)
German Volume Training (GVT), or the 10x10 method, involves high-volume sets and short rest intervals. It’s particularly effective for hypertrophy—building muscle mass—since the volume stimulates muscle growth through increased time under tension.
How It Works
Athletes choose a weight that’s around 60% of their 1RM and perform:
- Ten sets of ten reps for each primary exercise.
- Rest periods of about 60–90 seconds between sets.
GVT typically splits training into upper and lower body days, alternating each week. The programme is gruelling and requires solid recovery practices, as fatigue builds quickly with high repetitions.
Benefits: GVT is highly effective for building muscle endurance and size, although it requires careful attention to form to avoid injury from fatigue. For athletes in sports where muscle size and resilience are beneficial, like rugby or American football, GVT can be a valuable addition.
6. The Texas Method
The Texas Method is ideal for intermediate lifters ready to move beyond linear progression. With a balance of intensity and volume, this system helps athletes push through plateaus and develop well-rounded strength.
How It Works
Each week includes:
- Volume Day: Moderate weights with higher reps (e.g., five sets of five).
- Recovery Day: Light weights for active recovery (usually on Wednesday).
- Intensity Day: Heavier weights with fewer reps (one set of five at your heaviest for the week).
By alternating the loads and focusing on different energy systems, the Texas Method helps prevent overtraining while still pushing athletes towards steady improvements.
Benefits: This programme helps athletes build strength while allowing for ample recovery time, making it suitable for sports that require maximum effort bursts.
7. PHUL (Power Hypertrophy Upper Lower)
Power Hypertrophy Upper Lower (PHUL) combines power-focused days with hypertrophy days, making it perfect for athletes who want both strength and size. It includes both compound lifts and isolation exercises to target specific muscle groups.
How It Works
The programme has:
- Power Days (lower rep range with heavier weights).
- Hypertrophy Days (higher reps with moderate weights).
With two days dedicated to the upper body and two to the lower body, the PHUL programme balances strength and muscle endurance.
Benefits: PHUL is great for athletes who want functional power alongside muscle growth. It offers a balanced approach that promotes performance and physical aesthetics.
8. Olympic Weightlifting Programme
The Olympic weightlifting programme focuses on the clean, jerk, and snatch lifts. These exercises build explosive strength, agility, and coordination, which are ideal for sports that require fast, powerful movements.
How It Works
Each session includes:
- Clean and jerk, snatch, and supporting movements like front squats and power cleans.
- Programming usually includes 3–5 days a week, depending on experience.
These lifts demand significant skill and precision, so it’s recommended to work with a coach if you’re new to them.
Benefits: Athletes in sports like basketball and football benefit from the explosive power developed through Olympic lifts.
9. Bodyweight Circuit Training
Bodyweight circuit training allows athletes to build functional strength using minimal equipment. This method uses bodyweight exercises in a circuit format to boost endurance, strength, and agility.
How It Works
Circuits typically include:
- Push-ups, pull-ups, lunges, squats, burpees, and planks.
- Short rest periods (20–30 seconds) and multiple rounds for conditioning.
Bodyweight circuits can be adapted to any fitness level and can be done anywhere, making them practical for in-season training when access to a gym is limited.
Benefits: It’s ideal for endurance athletes or those who need agility and functional strength. Bodyweight circuits also promote mobility, which can aid in injury prevention.
10. CrossFit Training System
CrossFit combines functional movements from strength training, cardio, and gymnastics into high-intensity workouts. CrossFit’s variety makes it an all-encompassing programme that builds endurance, power, and flexibility.
How It Works
Each session, or WOD (Workout of the Day), is different and typically includes:
- Weightlifting, bodyweight movements, aerobic exercises, and gymnastics.
- CrossFit programming often follows a 3-on, 1-off schedule.
Workouts are usually short and intense, aiming to push you to your physical limits.
Benefits: CrossFit suits athletes who thrive on variety and intensity. It provides full-body conditioning and is known for building community and motivation.
11. Hybrid Athlete Training System
The Hybrid Athlete Training System is designed for those who want to develop both strength and endurance simultaneously. This approach is gaining popularity, especially among athletes participating in hybrid sports, such as Spartan races, CrossFit competitions, and even motorbike racing, where strength, speed, and stamina are equally important.
How It Works
Hybrid training combines traditional strength training sessions with endurance-based workouts, such as running, rowing, or cycling. Unlike other systems that focus primarily on one energy system (anaerobic or aerobic), hybrid training blends the two, allowing athletes to improve their cardiovascular and muscular endurance alongside strength.
A typical hybrid programme might look like this:
- Strength Days: Focus on compound lifts such as deadlifts, squats, and bench presses, with lower reps and higher weights to build power.
- Endurance Days: Include running intervals, high-intensity interval training (HIIT), or steady-state cardio.
- Mixed Days: Combine both strength and endurance within a single session (e.g., a short strength circuit followed by a timed run or row).
Benefits: Athletes benefit from a balanced approach that prepares them for both explosive power and endurance tasks. It’s also ideal for those who enjoy variety in their workouts and don’t want to focus on just one style of training.
Conclusion
Choosing the right strength training system depends on your sport, experience level, and specific goals. Each method offers unique benefits, from the simplicity of Starting Strength to the advanced programming of the Westside Method. Remember, consistency is key, so select a programme that aligns with your lifestyle and training goals, and commit to it.
ABOUT THE AUTHOR
Aleksandra Djurdjevic
Senior Content Creator
Aleksandra Djurdjevic is a senior writer and editor, covering motorcycle adventures, biker tips and tricks and general exploring on two wheels. She has previously worked as ESL teacher for English Tochka. Aleksandra graduated from the Comparative Literature department at the Faculty of Philosophy in Serbia. Aleksandra’s love for the biking and adventure, getting out on the open road, year after year across the planet helps her continue to be a top expert at RMJ.
