ExRx.net

I have a few questions regarding the 'Sample Full Body Weight Training Program for Athlete' found under the Light / Heavy Training section on this website.

How experienced an athlete is this program suitable to? Is there a rule of a thumb as to what level of strength I should possess to be 'fit' to do this program?
What would be the ideal order to perform the exercises on training days?
How many sets x reps should I do on heavy and light days for individual exercises? The website says heavy days mean >80 % 1RM, so for instance, should I squat, say, 3 sets x 5 reps? Ramping 5s x 5r? What kind of weights should I use for squats then? What about for the olympic lifts?

Looking at the strength standards, I'm about intermediate in all lifts. I've been doing Starting Strength, 5/3/1 and practised the oly lifts.

Any help would be appreciated!

The rule of thumb for determining if a heavy/light routine is suitable is that you no longer make progress with a linear program. Since you're already doing 5-3-1 you already do that to some extent. Try it out and see how it works for you.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

In general, you should do your heaviest day when you're the freshest. So if you lift M, W, F, Monday should be your heavy day for your heaviest lift. High load is actually easier to recover from than high volume. And "heavy" implies lower reps. Some published programs are sort of backward on this--they have you doing 5x5 (relataively light) on Monday, then trying to hit a PR on Friday, implying that you can go on doing this for a long time.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Actually, some published programs go Mon-Medium, Wed-Light, Fri-Heavy, not because you're fresher one day or another but to give you more recovery time after the heavy day. The adaptation takes place during recovery so, to me anyway, it makes sense this way.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

Maybe a better way for me to put it is to put the highest volume day before the longer recovery period.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan