Had a pretty good thing going with a legs/push/pull split, but due to time constraints I’m moving to more of a push/pull split. I still want to squat twice a week and pull con deads once a week. Also incorporating 2 days of running (1 day of sprints, 1 day of 400m repeats) and 1 day pushing the prowler. Probably going to get flamed for this, but I took a look at crossfit football’s programming template and kinda ripped it off. I just added in 2 assistance lifts to the main lifts they have programmed, and then swapped out there DWOD (crossfit style metcons) for the sprints and track intervals. This split may not do much for me in terms of hypertrophy, but I’m hoping to build some strength on the main lifts and maintain good conditioning. My only concern is if my legs will have enough time to recover. Soft-tissue work and some static stretching will be key. Any thoughts?
“I’m hoping to build some strength on the main lifts and maintain good conditioning” is pretty vague.
Are you an off-season football player preparing for next season? Just a dude trying to get into good shape? What’s your current conditioning like? More specificity would be helpful in determining whether the “split” listed is good for your goals.
“I’m hoping to build some strength on the main lifts and maintain good conditioning” is pretty vague.
Are you an off-season football player preparing for next season? Just a dude trying to get into good shape? What’s your current conditioning like? More specificity would be helpful in determining whether the “split” listed is good for your goals.[/quote]
I train because my job requires me to be strong. I condition for two reasons; I have to take a PT test that includes a 3 mile run, and because I like knowing that if I have to run fast for some reason, I can.
My goal is to get strong. I love squatting and deadlifting, and would really like to push those lifts hard. I would love to add mass, but strength is the main goal. While my rep ranges might not be ideal for hypertrophy, I think that with a calorie surplus I should be able to add muscle.