Gold coast personal training - A workout split is basically what you train or which kind of training you do on any day of the week. For instance if 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 for enhance our training results, athletes, fitness enthusiasts and bodybuilders have tried a number of different training splits - good quality, others terrible. Here are some of my personal favorite splits I use for athletic training, fat reduction and rehabilitation that you are more than welcome to take or adapt for your own personel purposes.



Before I go further, there a few basic rules I have that you should know before designing an exercise split.



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



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



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



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



The 5th is that you want to train antagonistic muscle tissues in your sessions 60-80% of the time e.g. in the event you train the biceps, you also train the triceps or if perhaps you train the quads, you additionally train the hamstrings in the same session. By carrying this out, you get more overall work carried out in the session and you will get stronger a lot 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 may see how I have slightly modified the splits in Bodybuilder Split #2 and Fat reduction #3 to reflect this.

Gold coast personal training

The sixth is you should design your split around a 7 day cycle since this is what most people will naturally manage to fit their schedule in to the easiest. I am not a big fan of shorter training splits (e.g. Five days) because most people (even elite athletes who do not have to work) are simply preprogrammed to become working on 7 day cycles.





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



Check out these possible training splits for several scenarios that again you're 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: 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 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: Disadvantages (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: Disadvantages (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 Loss #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: Torso



Thursday: Off



Friday: Lower body



Saturday: Off



Sunday: Off



 



Fat reduction #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





Robina personal training