Gold coast personal training - A workout split is basically what you train or what type of training you do on virtually any day of the week. For instance should 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 tried out a number of different training splits - good quality, others terrible. Here are some of my favorite splits I use for athletic training, fat loss and rehabilitation that you are greater than welcome to take or adapt for your own personel purposes.



Before I go further, there a few simple rules I have that you should know before designing a workout split.



The first is that simple things work best so don%u2019t make it anymore complicated than necessary.



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



The third is that the upper body can usually handle more load compared to legs because the muscle groups aren%u2019t as large and definately will recover quicker. This means you can train them more often inside your training split.



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



The 5th is that you want to train antagonistic groups of muscles in your sessions 60-80% of the time e.g. if you train the biceps, in addition, you train the triceps or maybe if you train the quads, in addition, you train the hamstrings in the same session. By doing 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%u2019t 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 reduction #3 to reflect this.

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The sixth is basically that you should design your split around a 7 day cycle since this is what most people will naturally be able to fit their schedule in 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 being working on 7 day cycles.





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



Check out these possible training splits for several 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: 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 workouts



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: Flaws (e.g. the body part the trainee feels lets them 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 allows them to done the most)



Sunday: Off



 



Bodybuilding #3 (Are only able to 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



 



Weight loss #2 (Can only train 3x week)



Week 1



Monday: Chest



Tuesday: Off



Wednesday: Lower body



Thursday: Off



Friday: Chest



Saturday: Off



Sunday: Off



Week 2



Monday: Lower body



Tuesday: Off



Wednesday: Upper body



Thursday: Off



Friday: Lower body



Saturday: Off



Sunday: Off



 



Fat 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



Gold coast personal training