The Best Training Splits

Personal trainer gold coast - A training split is basically what you train or what type of training you do on 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 mission to enhance our training results, athletes, fitness enthusiasts and bodybuilders have tried a number of different training splits - some really good, others terrible. Here are some of the most popular splits I use for athletic training, fat reduction and rehabilitation that you are greater than welcome to take or adapt on your own purposes.



Before I go further, there a few elementary rules I have that you should know before designing a dog training split.



The first is that simple things work most effectively so don’t make it anymore complicated than required.



The second (and this one relates especially to athletes) is that you simply should always train speed before strength and strength before endurance throughout the week.



The third is that the torso can usually handle more load than the legs because the muscle groups aren’t as large and can recover quicker. This means you'll be able to train them more often with your training split.



The fourth rule is that I do not to regularly pair two big compound movements in one session e.g. a the bench press exercise with a pull up. By avoiding this, it allows the trainee to pay attention more on the dominant exercise inside session. NB: Check out Bodybuiliding Split #1 to view how I have done this.



The fifth is that you want to train antagonistic groups of muscles in your sessions 60-80% of the time e.g. in case you train the biceps, in addition, you train the triceps or maybe you train the quads, you additionally train the hamstrings in the same session. By carrying this out, you get more overall work done in the session and you will get stronger much faster 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 will see how I have slightly modified the splits in Bodybuilder Split #2 and Fat reduction #3 to reflect this.

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The sixth is that you should design your split around a 7 day cycle as this is what most people will naturally be able to fit their schedule into the easiest. I am not a fan of shorter training splits (e.g. 5 days) because most people (even elite athletes who don't have to work) are simply preprogrammed to become working on 7 day cycles.





Unlike training the splits, training splits enable you to organize your training



So check out these possible training splits for different scenarios that again you are more than welcome to take and conform 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: Chest muscles Weights



Tuesday PM: Interval Training/Strongman Training



Wednesday: Off



Thursday AM: Speed



Thursday PM: Lower Body Weights



Friday AM: Upper Body 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



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: Weak Points (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: Weak Points (e.g. the body part the trainee feels lets them done the most)



Sunday: Off



 



Bodybuilding #3 (Could only train 4x week)



Monday: Chest & Hamstrings



Tuesday: Off



Wednesday: Back & Shoulders



Thursday: Quads & Calves



Friday: Off



Saturday: Arms, Forearms & Abs



Sunday: Off



 



Fat reduction #1



Monday: Upper



Tuesday: Lower



Wednesday: Off



Thursday: Upper



Friday: Lower



Saturday: Interval/Aerobic Training



Sunday: Off



 



Fat reduction #2 (Can only train 3x week)



Week 1



Monday: Upper body



Tuesday: Off



Wednesday: Lower body



Thursday: Off



Friday: Upper body



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