I’ve been following an article from John Berardi’s homepage about how he trains off-season anaerobic athletes. The program involves a weights split of push/pull/legs and 3 separate days of HIIT cardio (row,cycle and run), i.e.
Day 1 - 1.5 hours of Resistance Training (Upper Body - Pushing Type Exercises)
Day 2 - 30 minutes of Anaerobic Interval Training (Rowing)
Day 3 - 1.5 hours of Resistance Training (Lower Body)
Day 4 - 30 minutes of Anaerobic Interval Training (Cycling)
Day 5 - 1.5 hours of Resistance Training (Upper Body - Pulling Type Execises)
Day 6 - 30 minutes of Anaerobic Interval Training (Running)
Day 7 - Rest
I’m not quite sure how to structure the weights days though, as he’s saying 1.5 hours for each workout and I’ve always though 45-60 minutes was about tops for a weights workout. For example, for my last ‘push’ workout I did:
Incline Bench 4x8
Lateral raises 3x12
(and some core work supersetted in)
This only took around 45 minutes though, and I feel like I’m not following the program right.
Anyone else followed this programme and modified it for shorter weights sessions? Am I miles off here?