Recommended Progression

what do you need as far as weakness? for basic general conditioning I suggest the krypteia template. If you are truely just looking to say in shape, that is what I suggest

but it all depends on what you are looking for. The PPSA programs are popular because it is all laid out for you and you can use the same 531 progression doing a 85-90% training max, adding 5lbs to that every month for upper, 10lbs for lower. allows you to not get bored to


if you are set on 531 buy the forever book. you will not regret it.

but if you are looking for basic fitness

531 krypteia making sure you do the sprints, jumps, throws, every training day first will make a big difference over time.

then simply do the krypteia template, I suggest giving it 9 months. you can switch the accessories if you get bored.

assuming you are going to be doing S/B/D 3 day a week portion

upper accessories-

Pressing variant-
press- any variant
DB presses- any variant
dips
ring pushups


pulling variant-
chins/pullups/lat pulldown- any variant
rows- any variant but chest supported/bird dog/ring rows are all really good




lower-

squats- any variant but heel elevated goblet/box squats are best
lunge- reverse lunge/KOT/RFESS- these are what i recommend or heel elevated goblets for overall GPP because it hits the basic movement patterns

can also do leg press or hack squat machines if you wanted to but i dont recommend them for this template



hinge-
RDL/SLDL with DBs
GHD or reverse hyper
hip thrust



so imo it should look like this

-warmup- (10 min)- broomstick dislocates, hangs, band pull aparts, crawls(all manner of slow flat back bear crawls- forward/reverse/side to side)


sprints- 10 yard dash or 10-10 fly alternating between them. you do not need more than 10 yard dash or you risk pulling something, at least for now. or you could do sled pushes here. about 4 full go reps with about 45-1 min rest between them. better if timed

throws- about 4 or 5 full out throws with med balls. can rotate which ones you do but i would recommend doing rotational variants so you work that plane of motion. can rotate heavy and light med balls each time. I know most people cant actually measure these. just try and get better, its about working the rotation, something we dont get often as we get older.

jumps- recommend 4 or 5 dumbbell vertical jumps and simple broad jumps. rotating. you can do like 10s up to 40s for vertical jumps. If you can measure these to ensure max effort all the better. if not, just push yourself
to get better.


main lift- supersetted with the variants of your choice. Upper main/supplemental lift pairs with lower accessories and vice versa.

supplemental lift- supersetted with the variants of your choice. Upper main/supplemental lift pairs with lower accessories and vice versa.


you can finish off with farmers carries, sled work, weighted marches or some direct arm work.

key is to pick a variant or 2 and stick with them a couple cycles. dont over do it too fast trying to cram everything in either.

set a timer-
warmup should be 5-8 min
sprints- 5 min
throws- 3 min
jumps- 3-5 min

weight lifting including the all warmup sets(although shouldn't need too much)- 45-50 min. lower this over time as you get in better shape

if you want you can rotate the sprints and jumps too only doing 1 or the other. or rotate sprints and throws etc. do at least 2 of those 3 each session though.

up to you, i would prolly just switch if you have already run the LP

Thanks for the time man, I assume this is ok to run in cut? I’d like to drop 15-20 more lbs but the overall goal is to be able to run around with my kid for years to come as he’s 2 and I’m an older dad (36), stay in shape for my hobbies which are hiking/hunting/etc, and look better than the average dad.

I was going to ask your opinion on the redux, do you think that’s a better template than the original? I’ve done the LCI before with 531 as the main lift and it was similar. I did the bench workout last night with an 85% TM and it smoked me with 35lb DBs for the squats and RDLs but I was able to finish it in at least 45 mins probably less.

Thanks I’ll run the original through since I started it already. It was a nice change of pace I’ve been on the LP for 6-7 months