__The Best Training Splits
_Burleigh heads personal training - A training split is basically what you train or which kind of training you do on virtually any day of the week. For instance in case you train your legs on Monday, back on Wednesday and chest on Friday, that could be an example of a training split. In the never-ending quest to enhance our training results, athletes, fitness enthusiasts and bodybuilders have experimented with a number of different training splits - some good, others terrible. Here are some of the best splits I use for athletic training, weight-loss and rehabilitation that you are greater than welcome to take or adapt for your purposes.
Before I go further, there a few fundamental rules I have that you should know before designing a dog training split.
The first is that simple things perform best so don’t make it anymore complicated than need be.
The second (and this one relates especially to athletes) is basically that you should always train speed before strength and strength before endurance through the week.
The third is that the upper body can usually handle more load than the legs because the muscle groups aren’t as large and may recover quicker. This means you can train them more often within your training split.
The fourth rule is I do not to regularly pair two big compound movements in a single session e.g. a the bench press with a pull up. By avoiding this, it allows the trainee to target more on the dominant exercise inside session. NB: Check out Bodybuiliding Split #1 to view how I have done this.
Your fifth is that you want to train antagonistic muscle groups in your sessions 60-80% of the time e.g. if you train the biceps, you additionally train the triceps or maybe if you train the quads, you also train the hamstrings in the same session. By accomplishing this, you get more overall work completed in the session and you will get stronger considerably quicker due to a neat nervous system function called reciprocal inhibition. However you can’t do this all the time especially if you start using the Olympic lifts and you can see how I have slightly modified the splits in Bodybuilder Split #2 and Fat Loss #3 to reflect this.
Burleigh heads personal training
The sixth is you should design your split around a 7 day cycle because what most people will naturally manage to fit their schedule in to the easiest. I am not a big fan of shorter training splits (e.g. Five days) because most people (even elite athletes that do not have to work) are simply preprogrammed to be working on 7 day cycles.
Unlike training the splits, training splits help you organize your training
So check out these possible training splits for different scenarios that again you're more than welcome to take and adjust to your own training:
Football (AFL, League, Union, Soccer) Off-season #1 (Can train twice daily)
Monday AM: Speed
Monday PM: Lower Body Weights
Tuesday AM: Upper Body Weights
Tuesday PM: Interval Training/Strongman Training
Wednesday: Off
Thursday AM: Speed
Thursday PM: Lower Body Weights
Friday AM: Torso Weights
Friday PM: Interval Training/Strongman Training
Saturday: Aerobic Training
Sunday: Off
Football (AFL, League, Union, Soccer) Off Season #2 (Can only train once daily)
Monday: Speed
Tuesday: Chest & Biceps
Wednesday: Legs
Thursday: Interval training workout
Friday: Back &Triceps
Saturday: Aerobic Training
Sunday: Off
Bodybuilding #1
Monday: Chest & Biceps
Tuesday: Quadriceps & Knee Flexors (e.g. hamstring curl)
Wednesday: Shoulders & Calves
Thursday: Back & Triceps
Friday: Hip Extensors (e.g. deadlift) & Abs
Saturday: Disadvantages (e.g. the body part the trainee feels allows them to done the most)
Sunday: Off
Bodybuilding #2
Monday: Chest & Shoulders
Tuesday: Quads
Wednesday: Back & Calves
Thursday: Hamstrings & Abs
Friday: Arms
Saturday: Flaws (e.g. the body part the trainee feels allows them to done the most)
Sunday: Off
Bodybuilding #3 (Can only train 4x week)
Monday: Chest & Hamstrings
Tuesday: Off
Wednesday: Back & Shoulders
Thursday: Quads & Calves
Friday: Off
Saturday: Arms, Forearms & Abs
Sunday: Off
Weight loss #1
Monday: Upper
Tuesday: Lower
Wednesday: Off
Thursday: Upper
Friday: Lower
Saturday: Interval/Aerobic Training
Sunday: Off
Weight loss #2 (Can only train 3x week)
Week 1
Monday: Chest muscles
Tuesday: Off
Wednesday: Lower body
Thursday: Off
Friday: Torso
Saturday: Off
Sunday: Off
Week 2
Monday: Lower body
Tuesday: Off
Wednesday: Torso
Thursday: Off
Friday: Lower body
Saturday: Off
Sunday: Off
Weight-loss #3
Monday: Quads, Back & Biceps
Tuesday: Hamstrings, Chest & Triceps
Wednesday: Off
Thursday: Quads, Back & Biceps
Friday: Hamstrings, Chest & Triceps
Saturday: Interval/Aerobic Training
Sunday: Off
Burleigh heads personal training
Before I go further, there a few fundamental rules I have that you should know before designing a dog training split.
The first is that simple things perform best so don’t make it anymore complicated than need be.
The second (and this one relates especially to athletes) is basically that you should always train speed before strength and strength before endurance through the week.
The third is that the upper body can usually handle more load than the legs because the muscle groups aren’t as large and may recover quicker. This means you can train them more often within your training split.
The fourth rule is I do not to regularly pair two big compound movements in a single session e.g. a the bench press with a pull up. By avoiding this, it allows the trainee to target more on the dominant exercise inside session. NB: Check out Bodybuiliding Split #1 to view how I have done this.
Your fifth is that you want to train antagonistic muscle groups in your sessions 60-80% of the time e.g. if you train the biceps, you additionally train the triceps or maybe if you train the quads, you also train the hamstrings in the same session. By accomplishing this, you get more overall work completed in the session and you will get stronger considerably quicker due to a neat nervous system function called reciprocal inhibition. However you can’t do this all the time especially if you start using the Olympic lifts and you can see how I have slightly modified the splits in Bodybuilder Split #2 and Fat Loss #3 to reflect this.
Burleigh heads personal training
The sixth is you should design your split around a 7 day cycle because what most people will naturally manage to fit their schedule in to the easiest. I am not a big fan of shorter training splits (e.g. Five days) because most people (even elite athletes that do not have to work) are simply preprogrammed to be working on 7 day cycles.
Unlike training the splits, training splits help you organize your training
So check out these possible training splits for different scenarios that again you're more than welcome to take and adjust to your own training:
Football (AFL, League, Union, Soccer) Off-season #1 (Can train twice daily)
Monday AM: Speed
Monday PM: Lower Body Weights
Tuesday AM: Upper Body Weights
Tuesday PM: Interval Training/Strongman Training
Wednesday: Off
Thursday AM: Speed
Thursday PM: Lower Body Weights
Friday AM: Torso Weights
Friday PM: Interval Training/Strongman Training
Saturday: Aerobic Training
Sunday: Off
Football (AFL, League, Union, Soccer) Off Season #2 (Can only train once daily)
Monday: Speed
Tuesday: Chest & Biceps
Wednesday: Legs
Thursday: Interval training workout
Friday: Back &Triceps
Saturday: Aerobic Training
Sunday: Off
Bodybuilding #1
Monday: Chest & Biceps
Tuesday: Quadriceps & Knee Flexors (e.g. hamstring curl)
Wednesday: Shoulders & Calves
Thursday: Back & Triceps
Friday: Hip Extensors (e.g. deadlift) & Abs
Saturday: Disadvantages (e.g. the body part the trainee feels allows them to done the most)
Sunday: Off
Bodybuilding #2
Monday: Chest & Shoulders
Tuesday: Quads
Wednesday: Back & Calves
Thursday: Hamstrings & Abs
Friday: Arms
Saturday: Flaws (e.g. the body part the trainee feels allows them to done the most)
Sunday: Off
Bodybuilding #3 (Can only train 4x week)
Monday: Chest & Hamstrings
Tuesday: Off
Wednesday: Back & Shoulders
Thursday: Quads & Calves
Friday: Off
Saturday: Arms, Forearms & Abs
Sunday: Off
Weight loss #1
Monday: Upper
Tuesday: Lower
Wednesday: Off
Thursday: Upper
Friday: Lower
Saturday: Interval/Aerobic Training
Sunday: Off
Weight loss #2 (Can only train 3x week)
Week 1
Monday: Chest muscles
Tuesday: Off
Wednesday: Lower body
Thursday: Off
Friday: Torso
Saturday: Off
Sunday: Off
Week 2
Monday: Lower body
Tuesday: Off
Wednesday: Torso
Thursday: Off
Friday: Lower body
Saturday: Off
Sunday: Off
Weight-loss #3
Monday: Quads, Back & Biceps
Tuesday: Hamstrings, Chest & Triceps
Wednesday: Off
Thursday: Quads, Back & Biceps
Friday: Hamstrings, Chest & Triceps
Saturday: Interval/Aerobic Training
Sunday: Off
Burleigh heads personal training
