The Best Training Splits

Burleigh heads personal training - A training split is basically what you train or which training you do on virtually any day of the week. For instance if you train your legs on Monday, back on Wednesday and chest on Friday, that would be an example of a training split. In the never-ending mission for 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 my personal favorite splits I use for athletic training, weight-loss and rehabilitation that you are over 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 perform most optimally 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 through 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 definately will recover quicker. This means you'll be able to train them more often within your training split.



The fourth rule is the fact that I do not to regularly pair two big compound movements in one 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 in the session. NB: Check out Bodybuiliding Split #1 to see how I have done this.



The 5th is that you want to train antagonistic muscles in your sessions 60-80% of the time e.g. should you train the biceps, you also train the triceps or if you train the quads, you additionally train the hamstrings in the same session. By doing this, you get more overall work carried out 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 may see how I have slightly modified the splits in Bodybuilder Split #2 and Fat Loss #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 have the ability to fit their schedule to the easiest. I am not a fan of shorter training splits (e.g. 5 days) because most people (even elite athletes that don't have to work) are simply preprogrammed being working on 7 day cycles.





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



So check out these possible training splits for various scenarios that again you're more than welcome to take and adapt 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: Torso 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 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: 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 allows them to done the most)



Sunday: Off



 



Bodybuilding #3 (Is 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



 



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



Week 1



Monday: Chest



Tuesday: Off



Wednesday: Lower body



Thursday: Off



Friday: Torso



Saturday: Off



Sunday: Off



Week 2



Monday: Lower body



Tuesday: Off



Wednesday: Chest muscles



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