ExRx.net

I've been thinking about creating a program that's based on AM/PM workouts (twice a day) to maximize the body response/adaptation to exercise (whatever that means). Each workout should last 45 minutes or preferably less.

MONDAY:
AM: Power Snatch: bar/2x5/4/3/2/5x1
PM: Back Squat: work up to a (daily) max then 2x5

TUESDAY:
AM: (kipping) Muscle Up, (weighted) Inverted Row
PM: Dumbbell Press 12/10/8/6, Lateral Raise: 12/10/8/6, Rear Lateral Raise: 12/10/8/6

WEDNESDAY:
AM: Sprint: Jog 1200m then Sprint 8x50m (timed)
PM: Box Jump to 5x1 (max)

THURSDAY:
AM: (weighted) Clapping Push Up
PM: Deadlift: 3x5

FRIDAY:
AM: Power Clean + Push Press: bar/2x5/4/3/2/5x1
PM: Front Squat: work up to a (daily) max then 2x5

SATURDAY:
AM: Hill Sprint or Stair Running: 30 minutes
PM: OFF

SUNDAY:
OFF

What do you think?

No barbell bench press or barbell shoulder press included because their potential to mess with the shoulders (though there's push press). Ideally you use bumper plates so there's no need to lower the weight.

BTW I'm not going to do it because I do olympic weightlifting.

What's your target audience and what effect are you trying to achieve by breaking it up this way?

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

It's a general fitness program with a bias to power development.

Ideally it should be done with a little nap in between the AM/PM workouts to maximize your performance in each workout and probably the daily testosterone/cortisol ratio (the last one is in broscience territory).

I'm not sure that 2 sessions a day is appropriate for strength recovery. Low intensity, grease the groove type training is common in weightlifting but once a day training is more appropriate in strength training for good reason. Much of the effectiveness in your program would relate to how you structure each workout. Each workout will affect the workout after and be affected by the workout before. With this highly frequent training, that relationship is extended to multiple workouts. You need to define the intensity and goals of each workout and how it related to recovery from, or preparation for, the adjacent workouts. I think you have subconsciously done that but I don't think you've articulated it.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

Well, actually it was inspired by the Bulgarian weightlifting program and by one program "this person that I know" made.

As for the relation of recovery between each workout, I wrote the sets/reps range so people (and me) can judge if it's doable or not. Another reason for the "split" is because it's designed to be fairly intense (but short) so I think the recovery would be better that way. I do think though, that the intensity could be lowered somewhat by alternating low and high intensity workout. But I think it's fairly doable already and actually I want to try it out if I have the chance (I could use some running!).

I think the 45 minutes thing is the main thing I have a issue with. If your power workouts consist of say, an extended low intensity mobility based warmup including some weightlifting drills and the workout itself was about 15-20 minutes of power training, this would achieve your aim without undo affect on recovery. Likewise the actual workout part of the strength session could be condensed to 20-30 minutes of actual workout. The total sessions could fill 45 minutes but 45 minutes, balls to the wall, twice a day would probably not work out.

It's an interesting workout. I wouldn't want to go to the gym twice a day but I could see one a day in the gym and a body weight/sprint workout to be achievable by more people. Of course if you have bumper plates at home this would make a difference.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

The "45 minutes" is just a rough estimation based on warming up + the main exercise itself, and actually the exercises are made so that each workout lasts no more than 45 mins, preferably less.

Yeah, you're right that most people probably wouldn't bother to go to the gym twice a day.

above my pay grade but I like the ideas.
I've thought about something like this when I have a busy schedule, where I'd like to do the same overall volume but have small pockets of time before and after work.
Problem though is two showers a day. Takes time, costs money.

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Thanks TimD.

But Kenny, the AM/PM workouts in my program are actually one day workouts, each split into two.

But you have to shower twice, warm up, get in the "zone" etc.

Yeah, true. Probably this is a big consideration for some people

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Thanks TimD.

What I'm trying to say is, from your earlier post, it seems that you suggested that training in the AM/PM can be hard for people, while my original intention is quite the opposite. I split the workouts to AM/PM because I hope that it would be easier to the body among a number of reasons. Do you think that it would have the opposite effect?

Two or even more adays are really not that uncommon for OL training squads. The key is to limit the volume and intensities within sessions. The US squad goes up to 4-5 sessions/day. Remeber though, most of the programs I am describing are for sponsored athletes, not doing a "regular" life, which includes jobs. I'm sure two a days wouldn't hurt as long as you control very carefully your time management, oplus the volumes and intensities.