Best Workout Split for Athletes
2022 ж. 28 Қаз.
148 958 Рет қаралды
Do this workout split if you want to become an elite athlete from Strength Coach Dane Miller.
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Nice to see the conjugate method getting more mainstream love.
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?
I think day 5 would be mostly upper body
Remaining 2 days rest?
Absolute knowledge n explosive humour i love this dude
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
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?
No need to do isolation as an athlete
@@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.
Where could I preview an example of this program split with more details?
We want to increase the size of our white board
*Falls and dies on pvc pipe*
Can you use contrast method on the absolute strength days and impulse day? Also much love garage strength from down under
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.
I'm gonna try this. Let's see how it goes!
Update?
How’d it go
@@moneymakinmitch8130 he didn’t survive the pvc walks 😂
does this work for volleyball athletes ?
What’s the difference between explosive and impulse day?
Explosive may be all plyometrics where impulse will be Olympic lifts. Snatches, speed/power cleans, etc. I’m not sure, just a thought
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
What about people with weight categories? Should you still do hyperthrophy?
Pretty much going down the force velocity curve then adding endurance? Bet.
Ok but when do you practice your sport?
man I got snapping elbow.
me too how can i undo that
How to include cardio in that??
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
Make clear workout shedule and workout about it
When do you train core?
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.
Is there a effective workout split that works if you only want to go to the gym 2-3 days a week?
You could use upper/lower split for 2 days a week or you could use either full body or PPL( pull push legs)
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 .
Best ppl split for basketball????
No cardio?
You shouldn't do any exercise behind neck
Still confused
Full time job and your chosen sport plus 5 days in the gym… That is not realistic If you live in the real world
no
Lol behind head press and you expect me to take anything you say after that seriously?
What's the problem with BTN press?
Huh?
Ever heard of a sotts press? Your loss I guess
He heard it from Jeff cavalier
Is not bodybuilding, remember if you play sport you have to be strong and flexible on every plane ,plus most likely are low reps hight effort.
Nope. Always do your heavy upper body forst. A heavy leg day will affect how heavy you can go on upper body but its not the same vice versa
Do the split with squat first rhen the next week do it with upper body first and feel the difference in quality of the upper body session
Depending on how hard you train your back that can affect the leg day if it is the day after
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.
An athlete would more likely prioritize legs anyway.