Jim Wendler’s Influence on Strength Training at Legacy Boxing & Fitness
I’ve had the privilege of knowing Jim Wendler through my brother. Jim trained my brother in high school for football and powerlifting, helping him develop raw strength and athleticism. However, during college, my brother was in a devastating car accident that resulted in a massive stroke and almost cost him his life, leaving him partially paralyzed on one side. His love for life and fitness disappeared. The thought of ever lifting weights or even exercising again seemed impossible.
Jim, however, extended his hand, refusing to let my brother give up. He had to rebuild him from scratch—physically, mentally, and emotionally. The process wasn’t just about getting stronger; it was about reigniting his will to live. Through Jim’s guidance and relentless training, my brother went from being nearly immobile to moving, training, and eventually lifting impressive numbers again. It was a resurrection—both figuratively and literally. Seeing this transformation firsthand cemented my admiration and respect for Jim Wendler, not just as a coach but as a mentor who understands the deeper purpose of strength training.
How Wendler’s 5/3/1 program Changed My Training Approach
Outside of this personal connection, I’ve always been drawn to Wendler’s training philosophy—one that embodies the ancient, battle-tested warrior mentality. In a culture that has softened over time, Wendler’s approach is a return to grit, resilience, and personal accountability. His own self-imposed challenges have always intrigued me—not for external validation, but for personal achievement and growth.
At the time, I was heavily involved in powerlifting, chasing bigger totals, when I suffered a severe back injury. Seeking advice, I turned to Jim, expecting a secret formula to quickly rebuild my squat, bench, and deadlift. Instead, he put me through a brutally simple calisthenics workout—pull-ups, push-ups, mountain climbers—the basics. I was confused. No barbell movements? No heavy lifting? After one circuit, I was completely gassed. I felt pathetic. That’s when Jim dropped a truth bomb that changed my entire perspective:
“Why are you trying to add pounds to your total when you can’t even do basic movements without dying? Who cares if you can squat 1,000 pounds if you can’t wipe your own ass without getting winded?”
That moment shifted my approach to training and steered me toward combat sports, functional strength training, and ultimately, a more well-rounded form of athleticism. This is where Wendler’s 5/3/1 program comes into play.
What is Jim Wendler’s 5/3/1 program?
Jim Wendler is a highly respected strength coach, former competitive powerlifter, and the creator of the 5/3/1 training program. With a background in Division I football at the University of Arizona and a powerlifting career that saw him achieve a 1,000-pound squat, Wendler has firsthand experience in elite strength training. He developed 5/3/1 in the mid-2000s as a way to simplify strength training while ensuring long-term progression. Instead of prioritizing short-term max lifts that often lead to injury or burnout, 5/3/1 focuses on steady, sustainable gains in the four foundational lifts:
Squat
Bench Press
Deadlift
Overhead Press
The program follows a structured progression:
Week 1: 3 sets of 5 reps (65%. 75%, & 85% of your max)
Week 2: 3 sets of 3 reps (70%, 80%, & 90% of your max)
Week 3: 1 set of 85% at 5+ reps, 1 set of 90% at 3+ reps, and 1 set of 95% at 1+ rep
Week 4: Deload week for recovery 3 sets of 5 reps (40%, 50%, & 60%)
You aren't just feeling it out, you are using specific percentages based on your one-rep max. The calculations are based on 90% of it.
Lets walk you through the Week 1 for Squat. Using the example above, if your true 1rm (One rep max) is 400, you calculate all your percentages based on 90% (360lbs).
WEEK ONE | WEEK TWO | WEEK FOUR | WEEK FIVE | |
SET ONE | 65% X 5 | 70% X 3 | 75% X 5 | 40% X 5 |
SET TWO | 75% X 5 | 80% X 3 | 85% X 3 | 50% X 5 |
SET THREE | 85% X 5+ | 90% X 3+ | 95% X 1+ | 60% X 5 |
So in this example using my one rep max of 400lbs I would base percentages on 90%(360lbs) of my true 1rm. Week 1 I would hit 235lbs x 5 reps, 270lbs x 5, & 310lbs x 5+(AMRAP). I always round up to the nearest 5lb increment.
This cycle repeats with incremental increases in weight to ensure steady, manageable progress. At the start of a new 4 week cycle add 5lbs to your 1rm for Bench and Overhead Press, and 10lbs for Squats and Deadlifts and recalculate for the new block.
Jim views training as life long, you must look at fitness as a marathon not a spring. Rushing the process will only cause burnout, fatigue, & potential injury.
WHY 5/3/1 WORKS FOR BOXING AND FITNESS
For Boxing: Explosive power, endurance, and functional strength are key attributes for any boxer. The 5/3/1 system strengthens both the upper and lower body while ensuring athletes retain the speed, agility, and mobility necessary for boxing. With less focus on excessive volume, it also preserves energy for essential boxing-specific training like footwork drills, bag work, and conditioning. This allows us to enhance explosive strength, but maintain endurance while preparing for competition.
For Overall Fitness: Whether you're a beginner or advanced lifter, the beauty of the 5/3/1 system is its scalability. It's simple yet incredibly effective for building functional strength that supports other athletic goals, whether it's for boxing, powerlifting, or general fitness. Its progressive overload approach ensures sustainable growth without risking injury or burnout. Our Women's group, Young Athletes, Powerlifters, and our fitness enthusiast's have ALL been hitting consistent personal records each month, thanks to the structured, progressive approach of the system.
learn more about jim wendler and the 5/3/1 program
Jim Wendler’s 5/3/1 program is designed for lifelong strength. Whether you’re just starting out in fitness or you’re an advanced lifter looking to break through plateaus, this system is one of the most effective approaches to sustainable strength.
To learn more about Jim Wendler’s 5/3/1 philosophy, check out his YouTube channel @JimWendler and explore his comprehensive training resources. For a deeper dive into the program, grab the book 5/3/1 Forever or visit jimwendler.com. Looking for a great read, check out his blog and other articles @https://www.jimwendler.com/blogs/jimwendler-com and @Elitefts.com/author/jimwendler
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