Optimal training routine for 2 days per week

[Matt Z]

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.

[ephs]

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!

[ephs]

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.

[Matt Z]

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

[ephs]

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.

[Matt Z]

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.

[ephs]

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?

[Dub]

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.

[Matt Z]

"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.

[kibe69]

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!

[ephs]

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.

[Oscar_Actuary]

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.

[ephs]

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.

[ephs]

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.

[ephs]

another question about 531:

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