{"id":28732,"date":"2026-10-02T11:32:27","date_gmt":"2026-10-02T09:32:27","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28732"},"modified":"2026-10-18T04:45:10","modified_gmt":"2026-10-18T02:45:10","slug":"531-pour-debutants","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/fr\/programme-entrainement\/531-pour-debutants\/","title":{"rendered":"5\/3\/1 pour d\u00e9butants"},"content":{"rendered":"

Le 5\/3\/1 pour d\u00e9butants de Jim Wendler est un programme pour tout le corps sur trois jours, qui associe deux mouvements principaux par s\u00e9ance \u00e0 davantage de pratique et \u00e0 des exercices d\u2019assistance. Il utilise un maximum d\u2019entra\u00eenement fix\u00e9 avec prudence, au lieu de tenter des charges maximales toujours plus lourdes \u00e0 chaque s\u00e9ance. Le travail de condition physique fait partie du programme dans son ensemble.<\/p>\n

\u00c0 qui s\u2019adresse ce programme<\/span><\/h2>\n

Ce programme te convient si tu connais les mouvements de base \u00e0 la barre et que tu cherches un programme de force que tu peux r\u00e9p\u00e9ter. Malgr\u00e9 son nom, les pourcentages de charge, le travail compl\u00e9mentaire et les exercices d\u2019assistance qu\u2019il pr\u00e9voit le rendent plus complexe qu\u2019une premi\u00e8re s\u00e9ance en salle. Tu as besoin d\u2019une barre, d\u2019un rack, d\u2019un banc et du mat\u00e9riel n\u00e9cessaire aux exercices d\u2019assistance que tu choisis.<\/p>\n

Calendrier et structure des s\u00e9ances<\/span><\/h2>\n

Les tableaux montrent la premi\u00e8re semaine de cinq r\u00e9p\u00e9titions. Les trois premi\u00e8res s\u00e9ries constituent le travail principal 5\/3\/1, les cinq suivantes le compl\u00e9ment plus l\u00e9ger. Respecte les pourcentages du maximum d\u2019entra\u00eenement et les changements hebdomadaires de l\u2019auteur. Les accessoires et leurs r\u00e9p\u00e9titions fixes sont des choix de training.fit dans le cadre du mod\u00e8le, pas une s\u00e9lection unique impos\u00e9e. Le calcul porte sur cette semaine.<\/p>\n

Lundi<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
Squat \u00e0 la barre<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
Squat \u00e0 la barre<\/a><\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
Pompes<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n
Rowing invers\u00e9<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n
Crunch invers\u00e9<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Mercredi<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
Soulev\u00e9 de terre<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
Soulev\u00e9 de terre<\/a><\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 militaire debout \u00e0 la barre<\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 militaire debout \u00e0 la barre<\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
Pompes<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n
Rowing invers\u00e9<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n
Crunch invers\u00e9<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Vendredi<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
Squat \u00e0 la barre<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
Squat \u00e0 la barre<\/a><\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
Pompes<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n
Rowing invers\u00e9<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n
Crunch invers\u00e9<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Comment progresser<\/span><\/h2>\n

L\u2019article actuel de l\u2019auteur fixe le maximum d\u2019entra\u00eenement \u00e0 80\u201385% de ton maximum. Calcule les pourcentages \u00e0 partir de ce maximum d\u2019entra\u00eenement, et non directement \u00e0 partir de ta v\u00e9ritable charge maximale sur une r\u00e9p\u00e9tition. Augmente-le uniquement lorsque le travail prescrit respecte les crit\u00e8res de l\u2019auteur en mati\u00e8re de contr\u00f4le et de qualit\u00e9 des r\u00e9p\u00e9titions. Suis les consignes du cycle d\u2019origine pour les augmentations pr\u00e9vues et le travail plus l\u00e9ger, et adapte le travail de condition physique \u00e0 tes capacit\u00e9s actuelles.<\/p>\n

Ce que dit la science<\/span><\/h2>\n

Dans une m\u00e9ta-analyse en r\u00e9seau, l\u2019entra\u00eenement avec des charges plus lourdes tendait \u00e0 favoriser la force maximale mesur\u00e9e lors des tests. Ce r\u00e9sultat soutient une approche ax\u00e9e sur la force, sans d\u00e9montrer la n\u00e9cessit\u00e9 de ce syst\u00e8me pr\u00e9cis de pourcentages. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Une m\u00e9ta-analyse sur l\u2019entra\u00eenement combin\u00e9 a constat\u00e9 que les gains de force et le d\u00e9veloppement musculaire \u00e9taient globalement compatibles avec le travail a\u00e9robie. Les gains de force explosive pouvaient \u00eatre r\u00e9duits, surtout lorsque les deux types d\u2019entra\u00eenement avaient lieu dans la m\u00eame s\u00e9ance ; le travail de condition physique ajout\u00e9 doit donc \u00eatre planifi\u00e9 de mani\u00e8re judicieuse. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Ces \u00e9tudes examinent des principes et des prescriptions d\u2019entra\u00eenement. Elles n\u2019\u00e9tablissent pas que 5\/3\/1 pour d\u00e9butants soit sup\u00e9rieur \u00e0 d\u2019autres programmes bien con\u00e7us.<\/p>\n

Source et version du programme<\/span><\/h2>\n

Cette pr\u00e9sentation suit l\u2019article actuel de Wendler consacr\u00e9 au programme pour d\u00e9butants sur trois jours, avec son maximum d\u2019entra\u00eenement \u00e0 80\u201385%. Suis les consignes de cycle de l\u2019auteur au lieu de combiner les prescriptions de diff\u00e9rentes \u00e9ditions. Jim Wendler : source du programme<\/a>.<\/p>\n","protected":false},"featured_media":28573,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"both","training-plans":[6433,6007,6451,6493,6412,6278,6289,6645,6643],"popularity":8,"tf_plan_scope":"Premi\u00e8re semaine de cinq r\u00e9p\u00e9titions","tf_plan_notes":"Les tableaux montrent la premi\u00e8re semaine de cinq r\u00e9p\u00e9titions. Les trois premi\u00e8res s\u00e9ries constituent le travail principal 5\/3\/1, les cinq suivantes le compl\u00e9ment plus l\u00e9ger. Respecte les pourcentages du maximum d\u2019entra\u00eenement et les changements hebdomadaires de l\u2019auteur. Les accessoires et leurs r\u00e9p\u00e9titions fixes sont des choix de training.fit dans le cadre du mod\u00e8le, pas une s\u00e9lection unique impos\u00e9e. 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