Gold coast personal training - A dog training split is basically what you train or which training you do on any given day of the week. For instance in case you train your legs on Monday, back on Wednesday and chest on Friday, that might be an example of a training split. In the never-ending mission to enhance our training results, athletes, fitness enthusiasts and bodybuilders have tried a number of different training splits - some really good, others terrible. Here are some of the best splits I use for athletic training, fat reduction and rehabilitation that you are over welcome to take or adapt on your own purposes.



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



The first is that simple things work most effectively so don’t make it anymore complicated than you need to.



The second (and this one relates especially to athletes) is basically 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 compared to legs because the muscle groups aren’t as large and can recover quicker. This means you can train them more often within your training split.



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



Your fifth is that you want to train antagonistic muscle groups in your sessions 60-80% of the time e.g. should you train the biceps, in addition, you train the triceps or if perhaps you train the quads, you additionally train the hamstrings in the same session. By accomplishing this, you get more overall work completed in the session and you will get stronger considerably quicker due to a neat nervous system function called reciprocal inhibition. However you can’t try this all the time especially if you start using the Olympic lifts and you can see how I have slightly modified the splits in Bodybuilder Split #2 and Fat Loss #3 to reflect this.

Gold coast personal training

The sixth is that you should design your split around a 7 day cycle as this is what most people will naturally be able to fit their schedule in the easiest. I am not a big fan of shorter training splits (e.g. 5 days) because most people (even elite athletes who do not have to work) are simply preprogrammed to get working on 7 day cycles.





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



Check out these possible training splits for different scenarios that again you might be more than welcome to take and adjust 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: Chest Weights



Tuesday PM: Interval Training/Strongman Training



Wednesday: Off



Thursday AM: Speed



Thursday PM: Lower Body Weights



Friday AM: Torso 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 workout



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 lets them done the most)



Sunday: Off







Bodybuilding #2



Monday: Chest & Shoulders



Tuesday: Quads



Wednesday: Back & Calves



Thursday: Hamstrings & Abs



Friday: Arms



Saturday: Weak Points (e.g. the body part the trainee feels allows them to 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







Fat reduction #2 (Can only train 3x week)



Week 1



Monday: Torso



Tuesday: Off



Wednesday: Lower body



Thursday: Off



Friday: Upper body



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



Gold coast personal training