T Nation

Two Day a Week Strength + Conditioning


#1

Hello,

After re reading 5/3/1 and assessing my levels of strenght, conditioning and flexibility I have decided on the following plan:

  • Strength training: 2 days a week
  • Cardio + flexibility: 4 days a week

As you can see I´m putting an emphasis on cardio and flexibility as I really suck at them. Cardio will be 45 min (to start with) at a heart beat of 130-140 bpm and 20 minutes of stretching. I will foam roll after strength workouts.

I would like to know if the strength workouts I have devised would allow me to increase in strength, training two days a week and if there are any changes you would make:

Workout 1:

Squat: 5/3/1
Weighted Chinup: 5/3/1
Bench press: 3 sets of 6-8 reps
Superset: Dumbell row/Dumbell Military press 2-3 sets of 10 reps
Some ab or hyperextension exercises for high reps

Workout 2:

Deadlift: 5/3/1
Bench press: 5/3/1
Chinup 3 sets of 5 reps
Split squat: 3 sets of 6-8 reps
Some ab or hyperextension exercises for high reps

I would thank any constructive input,

Thank you in advance for your help


#2

I do this:

2 strength sessions a week and 3-4 cardio sessions a week.

Session A
Front squat 531 + fsl
Bench 531 + fsl
Rows 50reps
Curls 50reps (optional)

Session B
Deadlift 531 + fsl
Press 531+fsl
Chins 50reps
Pushups 50reps (optional)

Cardio is trailrunning, training bike, crawling. Just do what you like and let it build up over time.


#3

And have you been able to gain strength? Any pointers?

Im adding the low rep weighted pullups because I want to gain strength in that exercise, as doing 50 reps bw doesnt seem to cut it for me.

As for leg training, doing just the 5/3/1 + fsl is enough to gain strength? I added the split squats to at least have the same volume as on a three day split...


#4

There are numerous 2 day/week templates out there that have been proven to work - because we tested them out. Check them out as they, for the most part, include conditioning work. If you are doing 45 minutes of slow cardio stuff I really wouldn't consider this "conditioning" unless you are/were a sedentary, morbidly obese person.

So you are welcome to train more if you want. Also, I have about 5 different weighted pull-up routines that work better. So do them.