Curious about this split.
- Do your upper body performance days follow the same format, e.g.:
- Activation (plyo or pin press clusters), OHP, Incline bench, Bench - ramping sets of 3 + max rep circuit? [/quote]
I just finished writing an article about this split. Once it is edited it will be available. But here is the part about how to set up the upper body performance days.
But honestly there is a lot of room for experimentation. As long as it is performance-based (more sets per exercise, lower reps, heavy or explosive) many different training techniques can be used.
Upper body performance (1 and 2)
First exercise: activation movement. Either a partial lift from pins (if you are very explosive, but lack top end strength) or an explosive movement (if you are very strong but lack explosiveness). A beginner or someone lacking in both explosiveness and strength should prioritize an explosive movement here.
Good choices: top-half shoulder press from pins, top-half bench press from pins, top-half incline press from pins, medicine ball throw from chest, medicine ball throw overhead (push press motion), plyo push-up, 1-arm DB clean and press, 1-arm DB snatch.
Second exercise: Overhead pressing movement (I have found that when I start my workouts with an overhead lift instead of a bench press variation, my shoulders are much healthier and once I get used to bench pressing after the overhead work, my bench actually increases).
Good choices: push press, military press, push jerk, seated barbell shoulder press, seated DB shoulder press, behind the neck press (if you can handle them safely)
Third exercise option A (more general focus): Incline pressing variation
Good choices: high-incline bench press, low-incline bench press, high-incline DB press, low-incline DB press
Third exercise option B (bench press performance focus): Flat pressing variation
Good choices: bench press, DB bench press, close-grip bench press, wide-grip bench press, board press, floor press, top-half bench press from pins
Fourth exercise option A (more general focus): Flat pressing variation
Good choices: see above
Fourth exercise option B (bench press performance focus): Either a second flat pressing variation or a decline exercise
Good choices: same as third exercise option B, plus decline bench press, decline DB press and dips
Exercises 5 to 7: pick one trap, one rear delt/rhomboid and one rotator cuff exercise and perform them as a max rep circuit, using a weight that would allow you to normally get 6 to 10 reps (but donÃ¢??t count them during the set).
Training parameters: for exercises 2,3 and 4 you should train heavy. You can go with ramping sets or 2, 3, 4 or 5 reps. You can also use cluster sets, rest/pause, wave loads (e.g. 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1).
You perform the circuit once or twice.
NOTE: I recommend selecting different exercises for the two upper body performance days, although you can also keep the same exercises but change the training technique or sets/reps you use.
2. I’m still into that DUP format we discussed earlier, so did you consider or try:
1st day - ramping sets of 3s + one max rep set
2nd day - high rep curcuit, eccentric-less work
3rd day - ramping sets of 3s or 5s + strength and/or isolation circuit
Actually that is not unlike what we did with Daryl’s later specialization phases (in part because of the discussion we had). And I feel that if you decide to choose a specialization approach, this is one of the best to do it.
4. Foundation training, only vertical pulling for lats, or do you also include rows?/quote]
Rows variations can be included, as long as they are lats dominant. So it really depends on your own muscle dominance. Personally I don’t feel my lats working when doing seated rows, but I feel them fine when doing 1-arm DB rowing (especially on a slight decline, where my hips are higher than my shoulders).
5. Hip dominant leg day is also pulls/rows or olympic type pulling (explosive)?[/quote]
Actually, since I posted the split the first time, I changed it a bit after playing with different options.
It is now:
Monday: Upper body performance 1
Tuesday: Lower body performance
Wednesday: Upper body foundation
Thursday: OFF/Neural charge workout
Friday: Upper body performance 2
Saturday: Lower body work capacity
Sunday: OFF/Neural charge workout
The second lower body workout is mostly sled work (walking backwards in a crouched position for quads, prowler pushing for overall legs, sled pull-through for glutes and hams, Straight-leg walking for hamstrings, sled lunges for overall leg) but I might throw in some higher rep stuff on a few regular exercises or a circuit.
6. What is the 2nd rule of Fight Club? [/quote]
Pretty much the same as the first one.