Gold coast personal training - A training split is basically what you train or what sort of training you do on a 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 for enhance our training results, athletes, fitness enthusiasts and bodybuilders have tried a number of different training splits - some good, others terrible. Here are some of the best splits I use for athletic training, fat reduction and rehabilitation that you are a lot more than welcome to take or adapt for your purposes.



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



The first is that simple things perform most optimally so don’t make it anymore complicated than required.



The second (and this one relates especially to athletes) is you should always train speed before strength and strength before endurance during the week.



The third is that the chest muscles can usually handle more load compared to legs because the muscle groups aren’t as large and can recover quicker. This means it is possible to train them more often in your training split.



The fourth rule is that I do not to regularly pair two big compound movements in a single 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.



The 5th is that you want to train antagonistic muscles in your sessions 60-80% of the time e.g. should you train the biceps, additionally you train the triceps or maybe if you train the quads, additionally you train the hamstrings in the same session. By carrying this out, 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 do this all the time especially if you start using the Olympic lifts and you'll see how I have slightly modified the splits in Bodybuilder Split #2 and Weight-loss #3 to reflect this.

Gold coast personal training

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





Unlike training the splits, training splits help you organize your training



So check out these possible training splits for different scenarios that again you are more than welcome to take and adapt 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: Upper Body Weights



Tuesday PM: Interval Training/Strongman Training



Wednesday: Off



Thursday AM: Speed



Thursday PM: Lower Body Weights



Friday AM: Chest muscles 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 workouts



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: Weak spots (e.g. the body part the trainee feels allows them to done the most)



Sunday: Off







Bodybuilding #2



Monday: Chest & Shoulders



Tuesday: Quads



Wednesday: Back & Calves



Thursday: Hamstrings & Abs



Friday: Arms



Saturday: Flaws (e.g. the body part the trainee feels lets them done the most)



Sunday: Off







Bodybuilding #3 (Are only able to 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: Upper body



Tuesday: Off



Wednesday: Lower body



Thursday: Off



Friday: Chest



Saturday: Off



Sunday: Off



Week 2



Monday: Lower body



Tuesday: Off



Wednesday: Chest



Thursday: Off



Friday: Lower body



Saturday: Off



Sunday: Off







Fat Loss #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



Robina personal training