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Optimal training routine for 2 days per week

Posted: Fri Feb 15, 2013 9:46 am
by ephs
cause of 4 times soccer training atm, i only have 2 days free to work out per week. what do you think about this routine, is bench pressing only one time per week enough?

monday:
squat
bench press
deadlift
row

wednesday:
squat
military press
deadlift
pull ups

the routine i used to do before i switched to 3 days per week was:

mon + wed:
squat
bench press
deadlift
military press
rows
pull ups

but this routine would take a lot of time, cause i'm taking longer rests now, cause of the higher weight.

any other suggestions are welcome!

Re: Optimal training routine for 2 days per week

Posted: Fri Feb 15, 2013 10:48 am
by Dub
It's good. If that takes too much time, you can arrange it like this too:

Workout A:
Squat
Press
Pull

Workout B:
Deadlift
Pull
Press

It's very dependant of your goals. If you NEED to improve your bench press faster, once a week isn't most likely enough. But if you just want to progress steadily, once a week isn't a problem. The mechanics of overhead pressing build the bench as well and vice versa. Don't stress.

Re: Optimal training routine for 2 days per week

Posted: Fri Feb 15, 2013 3:20 pm
by Oscar_Actuary
it's not ideal

Re: Optimal training routine for 2 days per week

Posted: Fri Feb 15, 2013 3:28 pm
by ephs
how much sets would you make, when only training every exercise once a week?

Re: Optimal training routine for 2 days per week

Posted: Fri Feb 15, 2013 3:30 pm
by ephs
Oscar_Actuary wrote:it's not ideal
i know, but time is a limiting factor. you know.

Re: Optimal training routine for 2 days per week

Posted: Fri Feb 15, 2013 4:03 pm
by stuward
ephs wrote:how much sets would you make, when only training every exercise once a week?
What's the goal? Size, strength, endurance, skill, etc.

In general Strength requires lower volume but higher intensity and once a week is adequate for most although some like higher frequency. Size requires more moderate volume taken to failure most of the time. Endurance is higher volume, lower intensity and high frequency. Skill movements require frequent workouts. Olympic lifts and even some power-lifting movements benefit from frequent workouts.

Re: Optimal training routine for 2 days per week

Posted: Fri Feb 15, 2013 7:35 pm
by ephs
focus is strength

Re: Optimal training routine for 2 days per week

Posted: Fri Feb 15, 2013 8:15 pm
by stuward
ephs wrote:focus is strength
Then make sure you at least work up to one very heavy set each week. Then you can drop the weight if you want and pump out some volume, but the strength adaptation will be a result of the one heavy set.

Re: Optimal training routine for 2 days per week

Posted: Sat Feb 16, 2013 11:52 am
by ephs
stuward wrote:
ephs wrote:focus is strength
Then make sure you at least work up to one very heavy set each week. Then you can drop the weight if you want and pump out some volume, but the strength adaptation will be a result of the one heavy set.
ok, i will first try to stick to deadlifting and squatting twice per week and rowing, benching, military pressing and pull ups once per week.

i will max out with 5-6 ramped up sets at every exercise except of deadlifing. there are maybe only 2-3 ramped up sets. i hope this works.

Re: Optimal training routine for 2 days per week

Posted: Sat Feb 16, 2013 5:22 pm
by Jungledoc
ephs wrote:focus is strength
Yeah, but do you really hope to gain much during soccer season? Don't you just need a sort of strength maintenance?

I like Dub's suggestion, by the way. Keep it simple.

Re: Optimal training routine for 2 days per week

Posted: Sat Feb 16, 2013 11:08 pm
by Stephen Johnson
ephs wrote:focus is strength
I'll throw this question out to get the opinions of the members:

Shouldn't a competitive athlete focus on power training more than strength training? Assuming that the athlete has a good strength foundation.

Re: Optimal training routine for 2 days per week

Posted: Sun Feb 17, 2013 5:19 am
by Dub
Stephen Johnson wrote:
I'll throw this question out to get the opinions of the members:

Shouldn't a competitive athlete focus on power training more than strength training? Assuming that the athlete has a good strength foundation.
Practically yes, but many coaches atleast in here tend to fogret that even with a good foundation of strength, maximal strength training will increase power and the rate of force development. They go hand in hand quite far, depending of the sport. I think the best option is a good mix of both.

Re: Optimal training routine for 2 days per week

Posted: Sun Feb 17, 2013 4:01 pm
by ephs
what is power training?

Re: Optimal training routine for 2 days per week

Posted: Sun Feb 17, 2013 4:03 pm
by ephs
Jungledoc wrote:
ephs wrote:focus is strength
Yeah, but do you really hope to gain much during soccer season? Don't you just need a sort of strength maintenance?

I like Dub's suggestion, by the way. Keep it simple.
til now it worked to gain strength while playing soccer 3-4 times a week. i hope i can continue to make strength gains.

Re: Optimal training routine for 2 days per week

Posted: Sun Feb 17, 2013 4:08 pm
by stuward
ephs wrote:what is power training?
Power comes from moving weight fast. Power transfers to most sports performance better than any other single fitness attribute. If you do strength training correctly, you will increase power production anyway as the intent should always be to accelerate the weight as fast as possible. However, power training specifically would include Olympic lifts, some kettlebell lifts, jumping, plyometrics, etc. A combination of power movements and strength movements often work out the best. Kenny Croxdale wrote an article on Complex Training that explores this.

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