Best Training Splits Every Athlete Should Do!
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- เผยแพร่เมื่อ 2 มิ.ย. 2024
- How often should athletes train? These are the Best Training Splits Every Athlete Should Do from Olympic Strength Coach Dane Miller.
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0:00 Introduction
0:46 PRE-DETERMINE WORKOUT
1:07 TRAINING SPLITS SHOW US THE FREQUENCY THAT WE NEED TO TRAIN SPECIFIC AREAS.
1:20 BILL PEARL
1:27 BODYBUILDING SPLIT CLASSIC 6 DAYS PER WEEK, 1 MUSCLE GROUP EACH DAY.
1:36 CHEST
1:39 BACK
1:42 SHOULDERS
1:47 CALVES
2:22 DAY 3
3:17 THOSE TRAINING SPLITS HAVE THEIR OWN ADVANTAGES.
3:55 10-20 SETS OF LOWER BODY WORK
4:01 10-20 SETS OF TECHNICAL COORDINATION
4:10 ORGANIZE THE EXERCISES WE NEED TO DO EACH WEEK.
4:24 AFTER WE ORGANIZE OUR TRAINING, NOW WE CAN SEE A PATTERN OF ADAPTATION.
4:46 THE CIRCADIAN RHYTHM
5:27 CHUCK LOSEY
6:26 UPPER BODY WORK
7:08 BIG LEGS DAY
7:11 BIG UPPER BODY
7:44 BIG LEGS, TECHNICAL COORDINATION, DTC
9:17 DYNAMIC FULL BODY
9:45 BIG LEG DAY
11:10 DYNAMIC LEGS/BODYBUILDING
12:22 DYNAMIC UPPER/BODYBUILDING
14:00 WE LEARNED WHAT TRAINING SPLITS ACTUALLY ARE AND WHY WE SHOULD USE TRAINING SPLITS.
14:09 WE ANALYZED THE CLASSIC SET UP OF BODYBUILDING AND STRENGTH SPLITS VARIOUS ATHLETES CAN USE. - กีฬา
![เกิดใหม่ทั้งทีก็เป็นสไลม์ไปซะแล้ว ซีซั่น 3 - ตอนที่ 57 [ซับไทย]](http://i.ytimg.com/vi/pNhft3YZFRE/mqdefault.jpg)
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God loves you he sent his one and only son and if we walk in the path Jesus walked in we will enter the kingdom of Heaven’.,
Time stamp for you guys.
Dynamic Trunk Movement 0:00 - 15:19
I'm dead 😂
lmaooo
bruh 😂😂🐘
I never knew what kind of split athletes do. I usually thought they do a bro, up/low, PPL or a full body, but I forget that they need time to practice for their sport. These suggested splits are really good and simple, thx man 👍
What is a bro upper/lower split? xD upper lower splits gained popularity over the last few years due to it's success in studies
@@denisb2971 wb the PPL split as opposed to the upper lower splits in the studies?
God loves you he sent his one and only son and if we walk in the path Jesus walked in we will enter the kingdom of Heaven’.,
@@denisb2971he’s talking about upper lower and bro split as different things
@@mihailmilev9909jiji
That template is great, thank You Dane.
Super useful information. Thank you.
Comprehensive content boss, keep it up.
Thanks a lot! Really appreciate you watching. You as well! Have a great day man 💪
I leave a comment in one of your latest posts jajaj
God loves you he sent his one and only son and if we walk in the path Jesus walked in we will enter the kingdom of Heaven’.,
Very informative thanks man
I really like your thoughts, thanks for sharing!
This is pure gold!!!
I am from a quite poor country. In my country boxing coaches (Im a boxer) mostly rely on just teaching the technique of the sport, not the strenght training. Thankfully I’m blessed with a really open minded coach who teaches really good strenght exersices for youngs like you do here.
I really appriciate your videos, there is no one like you on youtube who is this professional in this area. I learn a lot!
I have a question too. Is it good for your body to push to it’s limits every strenght training? For example I do a quite hard weight lifting/plyometric training on Wednesday. ( I’m quite exhausted by the middle of the week, because I have a rest day only on Saturday) After that, in the evening we usually have a sparring session, where I feel off if I did my hardest with my strenght training in the morning. Do you have any suggestions?
@@erikadrianpap2279 I think if Dane or anyone else answers that question it'd be better, but what I can say is Jeff Nippard also has great information on these topics!
Also Jeremy Either too
You from the UK bro?😂
@@AK47_. Hungary
You are literally a blessing people pay hella for this information
Thank you bro 👊, God bless you!
AMAZING Video
Perfect timing. Needed this info so badly
Great video!
Great stuff 🔥🔥🔥
Great video
👍🏻👍🏻👍🏻Great explanation!!!
Great stuff, Coach! 👏👏👏
"Day 1 we're going to do a chest day" (shows clip of a guy doing Lat pulldown)
Thank you for pointing this out. We missed this in our review. This is not an accurate exercise.
New intro's fire💥
Hey Dane, I'm a sprint swimmer who started training himself strength training since nov 2020 from books and vids like these and I really appreciate the content you've giving us, I just had a question recently, how can I balance between swim training and strength cause I used 4 day split and 5 day split mixing some plyos, compound lifts and olympic lifts, but it gets harder to perform sometimes in swim practice from all the workload if you have any idea from your experience on how balance it cause as a swimmer I swim about 7 to 8 times per week, I'd really appreciate it thank you
Nice new intro 👊🏼
I learned that doing workouts based on push/pull work the best for me. So push on chest and back would be my pull, then top off with a cable arm workout.
Thats what I've been doing. Push/Pull/Legs, but I also may go for some explosive workouts to mix in because I want to be strong, but still athletic
This is the one I’ve been waiting for..
what exercise can we put on athlete day? can we use like jumps for lower body but also explosive push ups? burpees ? what technical coordination means is it olympic lifts?
Plz do rugby full week of training for a rugby player and what is the best exsirses to do
Sir please put discus thrower split and throw session split in videos
I'm with John Rusin's FST right now. It's 7 days a week! If you want. Really it's 4 days a week 1) Upper Strength 2) Lower Dynamic 3)Upper Dynamic 4) Lower strength, then there is optional programming for the other 3 days which does energy system development and includes like 4 light exercises a day that focus on movements and smaller missed muscles. What's the thoughts on that?
Also bodybuilding style training is definetely not more fun
You looks smal.
@@gerhardschelbi9939 so do lots of boxers and they'd still piece you up 😂
FBW is nice entry point. Very usefull program for begginers coz its way easier mentaly, to force ur self to go into that gym when ure begginer.
I should be able to get credits towards my ACE Recertification from watching your videos!
One the 5-day split, would you take a day off between athlete day and that next dynamic leg workout? I would think it would be difficult to train legs the day after speed work and Plyometrics.
Do you think that it’s possible to add technical work for oly lifts on the athlete day?
Thank you 👍
Yes, absolutely
What would you recommend to accompany with training gymnastics 4 times a week and boulderin 1-2 times aswell?
I was watching how to use legs in power clean 😅
Hi, Is there a rest day in btw the 5 day split or it's just 5 days straight on and 2 days off? Thanks
Day 1 is Chest day *doing Latpulldowns* Day 2 we're gonna do a back day *doing Tricep overhead with a resistance band* ... lol
Also look at the bench "technique" where the athletes arse flies off the bench!
Hi I was wondering if you make a video on build strength similar to jrue holiday
Wasn’t strong enough to get us to the finals 😪😪
Is it not good to train 6 days a week? If one wants to prioritize or add more upper body hypertrophy is it possible?
Love the shout out to the iconic BILL PEARL!! One of the nicest people I’ve met in my life
New intro 🔥🔥
Haha thanks. Thought we were due for an upgrade.
Monday legs. Tuesday athlete day Wednesday upper Thursday rest Friday full body good ?
Concurrent periodisation basically?
What about core?
Question can I do a 6 day split where I do upper lower athlete x2
Do you have any work out sessions for the athlete day?
We will release a video later month covering that exact workout.
@@GarageStrength great!
In 2023....everyone is still using the classic bodybuilding split ...
What do you mean by dynamic
Can someone give examples of exercises for each of the categories?
Specifically technical coordination for lower and upper body
what about for running?
I use to do legs every other day I have a knot in my leg rn😂
i have a lower body, upper body, speed and whole body day
What do you think of the Ancient Greek split? I'm a history nerd, so I read up about it, and it seems to be a really good system. Would love to hear your thoughts on it
You might want to explain what this Ancient Greek split is.
@@doubleoblitthink he is talking about a tetras th-cam.com/video/caY1n7pH-_k/w-d-xo.html
@@doubleoblit rip
ısnt there any core day?
would you do a leg day on days that you have rugby training?
I’d say you could, just stretch before you train so your muscles don’t remain tight. I train legs twice a week and box
1-2 olympic lifts, a squat, and some isolation work
Day 1
Chest back traps shoulders bis and tris
Day 2
Hams quads calves cheekies hip flexors
Day 3
Core work and 20mins of explosive work (sprints, plyo)
Day 4
Walk for an hour
Everyday
5min Dynamic warmup, neck rolls, 30min Muay Tai, 15 mins of static stretching, 10mins gripper/forearm work, any free time spent meditating (or prayer).
Stretch everyday, meditate everyday no matter what. Don't be the frigerator that dont open or worse the God athlete in a straight jacket and pillow room.
thanks man Im going to try this out! will report back
@@dailybirkenstock7341how is it going
Is my split very bad? Here is mine.
Me:
Mon) 3~5RM deadlift + barbell row + pull ups + hip thrust + single leg deadlift
Tue) 60%1RM or 8~10RM bench press + 8~10RM military press
Wed) 3~5RM squat + pause squat + single leg squat
Thu) 60%1RM deadlift + barbell row + pull ups
Fri) 3~5RM bench press + 3~5RM military press + pause bench press + narrow grip bench press
Sat) 60%1RM squat + pause squat
Sun) 3 sets of nearly 1RM bench press + 10~12RM bench press
and then repeat without resting.
That is terrible
Bro wtf
I don’t get it anyone explain what split I should do?
1:35 "Chest day" : does lat pulldowns... 😂?
Edit: also "back day" was triceps
seems like conjugate would be the natural split
Learn how to Strength Train For Sports with the Sports Performance Bible! 📔🥇📔
👉 www.garagestrength.com/products/sports-performance-bible?YT&Video&SPB&TrainingSplits
Hey I’m thinking about getting your Iron Claw program… I was wondering how long it would take on a daily basis
wouldn't take more than an hour to get through the workout
@@GarageStrength alright cool definitely gonna get this
10:20 for the 5 day split
Why not 3 full body days?
It's so ridiculous for military, specifically infantry cause you gotta do so much endurance work and energy system development and have to get max strength , muscle endurance, COD, max speed/accel , repeated sprint ability, rucking etc...ridiculous to program haha
does this build muscles?
Dynamic Trunk Control 7 days a week.
this guy gets it
A split not done ,is the worst split
Didn’t Wenning Strength just upload a video on this? 🤔
Uplowed
@@DrOrr Oops 😬
yeah that's complete coincidence lol - like MegSquats made a video on pull ups like 3 days before we released ours. We film these like a month in advance. Great minds think alike i guess lol
No way these videos have to be 14 minutes long
tons of information!
I never understood why splits are always based around a week. Wouldn't it be better to pick a split that is more effective that you complete ad hoc than trying to adjust the split to match the amount of days you work out in a week?
Convenience. Splits that don’t adhere to a weekly structure are called asynchronous. They’re totally fine if you have a relatively open schedule.
It’s to maximize muscle growth too cuz you want to hit the same muscle group 2-3 times a week for maximum muscle growth but at the end of the day consistency trumps all
@@tinocabral4201 I'm going to be weight training more frequently and consistently doing it ad hoc vs trying to come up with a weekly schedule. I am able to make it to the gym 2-7 times a week based on my work schedule but I would never go more than 5 times in a week. If I want to base my splits on the weekly schedule that is consistent I would choose three times a week and I would still miss one of those days a fair amount of the time.
God loves you he sent his one and only son and if we walk in the path Jesus walked in we will enter the kingdom of Heaven’.,
Your videos just confuse me!!
Great info, thanks!