Day 1 leg day power Day 2 upper day power Day 3 plyometrics explosive Day 4 speed strength day deadlifts hangcleans 50% of 1rm just bang the reps Day 5 full body hypertrophy basically init?
For the hypertrophy day, would you do a upper and lower body (full body) workout? If so, would it just be isolation movements since Monday and Tuesday were absolute strength for lower and upper body?
@@ayushmishra3903 it depends entirely on the sport. Runners often isolate their hamstrings with nordic hamstring curls, or isolate their tibialis with tibialis raises. Strength athletes often isolate their forearm muscles with wrist curls. ETC.
You absolute legend I’m gonna add this into my routine been looking for a good split for my day trains as I run in the morning and mma at night so these trains are great to get done during the day so my athleticism keeps rising
Impulse training looks at the physics of motion & classifying then separating the sequence of movements & respective force production & power platform transfers results in more rapid force transfer through the kinetic chain i.e.: dynamic exercises; upper & lower body separation increases force generation & transfer, hip mobility drills, anti-rotation exercises, countermovement jump peak impulse. Ergo your impulse day can include all aspects of the aforementioned & work to improve them. musculoskeletal
Out of curiosity, is this split useful for offseason programming? How do you factor in team practices in both offseason and preseason into this 5 day split? Cheers.
Athlete day could probably be organized to serve as cardio as well but I’d say get cardio from your sport practice or hit a separate conditioning workout
How effective is it to only train specific movements like squat, cleans, Single leg squats etc only once a week. Or would you do it multiple times a week on another day
It’s best to do your own research and find what works best for your body. For me this didn’t help me put muscle nor increase my athleticism. I had to do 2 upper body days and 2 lower body days and one day of field work
I believe it all depends on if you’re in another sport as well as following this program. For example my primary sport is boxing. I do that 5 days out the week. If while training for boxing, little exercises and drills also work the same muscles as this program. For example, on a max leg day, I’m doing the workout and also while I’m moving around the ring, stepping into punches, jumping rope, and other boxing exercises I’m still working on legs. It may not have the same result as lifting but my legs are still getting stronger. Same as max upper, we do alot of push ups, arm circles, punches, pull-ups, explosive days, we do reaction/counter drills… etc. So I guess what i want to say is if you’re trying to build size and muscle, maybe insert more hypertrophy days into your week. I believe this program does intend to help, but it may take longer to see aesthetic results than a bodybuilding split
Push , pull , legs , and somehow squeeze a 2 exercise for the core e every workout Since you have a day off in between, you won't overtrainig the abs /core ..work for me like 3.months not sure running that yearlong never try .
From the looks of this probably everyday unless he's assuming the secondary stimulation from other movements. The split of for the type of contraction, not the muscle groups.
Mm, probably every other day, 2 exercise hitting is favorite word truck control , other day hitting stability, and the 3 anti rotation. Would be my bet ask him he usually good answer comments.
Really never really affected me, and i go hamm on my legs days ,, the only way I see that affecting is like the post before say following legs with deadlift straight days .
lower back fatigue is a recipe for disaster when it comes to leg day. Leg day should always be prioritized for athletes. Further, tight/sore shoulder and chest musculature makes getting into positions for squats harder, and will greatly affect clean and snatch performance.
