Optimal training routine for 2 days per week

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Matt Z
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Re: Optimal training routine for 2 days per week

Post by Matt Z » Sun Feb 17, 2013 5:28 pm

It's possible you recover more quickly than most. I certainly couldn't squat and deadlift heavy and be fully recovered just 48 hours later. ... Anyway, if recovery does become a problem you could try something like:

Mon - Squat/Press/Deadlift
Wed - Bench/Row/Pull-up

OR

Mon - Squat/Bench/Row
Wed - Deadlift/Press/Pull-up

Otherwise you could squat/deadlift heavy on Monday and light on Wednesday.

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Re: Optimal training routine for 2 days per week

Post by ephs » Mon Feb 18, 2013 6:06 am

stuward wrote:
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.

http://www.liftinglarge.com/Building-St ... _50-1.html" onclick="window.open(this.href);return false;
thx!
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Re: Optimal training routine for 2 days per week

Post by ephs » Mon Feb 18, 2013 6:10 am

Matt Z wrote:It's possible you recover more quickly than most. I certainly couldn't squat and deadlift heavy and be fully recovered just 48 hours later. ... Anyway, if recovery does become a problem you could try something like:

Mon - Squat/Press/Deadlift
Wed - Bench/Row/Pull-up

OR

Mon - Squat/Bench/Row
Wed - Deadlift/Press/Pull-up

Otherwise you could squat/deadlift heavy on Monday and light on Wednesday.
i don't know how good i recover. it also depends on how hard the coach is making the soccer trainings between the workout days. with squatting 2-3 times heavy per week i hadn't problems yet, but deadlifting very hard on mon+wed could be a problem.

of course it could be better for the body to squat and deadlift as less as possible, while it's still enough to gain strength.
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Re: Optimal training routine for 2 days per week

Post by Matt Z » Mon Feb 18, 2013 9:09 pm

You might try subing cleans or high pulls for your Wednesday deadlift. Both are explosive (power) lifts.

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Re: Optimal training routine for 2 days per week

Post by ephs » Tue Feb 19, 2013 3:39 am

Matt Z wrote:You might try subing cleans or high pulls for your Wednesday deadlift. Both are explosive (power) lifts.
both exercises are nice, but i'm too inflexible for cleans and high pulls with dropping the weight to the floor are not possible in my gym.
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Re: Optimal training routine for 2 days per week

Post by Matt Z » Tue Feb 19, 2013 4:31 am

You don't need to drop the weight. I don't. Instead just sit the bar down like you would a deadlift and reset for the next rep. You can also use straps if you have trouple holding onto the bar.

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Re: Optimal training routine for 2 days per week

Post by ephs » Tue Feb 19, 2013 6:20 am

Matt Z wrote:You don't need to drop the weight. I don't. Instead just sit the bar down like you would a deadlift and reset for the next rep. You can also use straps if you have trouple holding onto the bar.
gonna try it without dropping, thanks for the suggestion! do you know any other good exercises that are explosive and easier to perform as cleans?

do you perform the high pulls from the floor or just let's say above knee level? there are many different forms out on youtube. can you post a link to the form you do, please?
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Re: Optimal training routine for 2 days per week

Post by Dub » Tue Feb 19, 2013 8:19 am

ephs wrote: gonna try it without dropping, thanks for the suggestion! do you know any other good exercises that are explosive and easier to perform as cleans?
Jumping and Kettlebell swings.
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Re: Optimal training routine for 2 days per week

Post by Matt Z » Tue Feb 19, 2013 5:10 pm

"do you know any other good exercises that are explosive and easier to perform as cleans?" - ephs

You could try Dumbbell Snatches (one-arm), Dumbbell Cleans or One-arm Dumbbell Cleans.

"do you perform the high pulls from the floor or just let's say above knee level? there are many different forms out on youtube." - ephs

I start each rep from the floor pulling to the lower chest or slightly higher.

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Re: Optimal training routine for 2 days per week

Post by kibe69 » Sun Mar 03, 2013 4:18 pm

Week1

Day 1:
Press + assistance

day 2:
Squat + assistance

week 2:

Day1:
Bench + assistance

Day2:
Deadlift + assistance

You will be able to make steady progress each week without running into trouble with recovery. I dont think anyone should do any serious squatting or deadlifting twice a week if they play football 3-4 times a week O_o

Wendler has a 531 template like this for athletes worried about recovery and progress or just busy minimalist people. Dont remember which book it was probably the powerlifting one it has alot of variations.

And to your worries about cleans... just power clean as long as you explode(accelerate from floor then try to jump with the bar and shrug and catch) your doing it right enough. Weights will be light anyway so there really no risk of injury compared to trying to work max power cleans which would be pointless since explosiveness is what you want :)
And you dont have to drop it... just lower it!

Good luck!

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Re: Optimal training routine for 2 days per week

Post by ephs » Sun Mar 03, 2013 4:25 pm

i read about this minimalistic 531 approach on t-nation. it's good to know that it works to train the main lifts so less per week, but i don't like assistance exercises so much.

atm i'm only training squats and deadlifts once a week, cause soccer is also hard on the lower back sometimes. i think i will stick to deadlifting once, but i think i could squat two times per week.
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Re: Optimal training routine for 2 days per week

Post by Oscar_Actuary » Sun Mar 03, 2013 7:51 pm

ephs wrote: but i don't like assistance exercises so much.
you don't like Good Mornings?
How about Planks?
Or GHRs
Bulgarian Squats?
Db FLoor Presses ?
Close Grip Bench Press
Cable Pull Downs
Extensions

You're just hardcore:
Full Squat / Deadlift / BB Bench Press / BB Row / BB OH Press,
aiight.

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Re: Optimal training routine for 2 days per week

Post by ephs » Mon Mar 04, 2013 5:33 am

i like to focus on the lifts you mentioned in the end. but if my actual routine is not enough volume, i'm gonna throw some acessory stuff in. the 531 two times a week program would fit my schedule well.
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Re: Optimal training routine for 2 days per week

Post by ephs » Mon Mar 04, 2013 6:42 am

Week 1:

Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs

Thursday: Bench press 5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls (yes, curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.

Week 2:

Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs

Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke isn't on you, biceps curls).
this is what wendler says on t-nation.

i need some advice on other assistance work instead of stiff leg deads, leg press and especially safety bar squats and i won't do curls heheheheheh.
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Re: Optimal training routine for 2 days per week

Post by ephs » Mon Mar 04, 2013 7:02 am

another question about 531:

why is there no "531-ing" at a general back exercise like rows?
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