Training - Training Split Question.

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Training Split Question.

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Category: Nasgaweb Forums
Forum Name: Training
Forum Discription: This forum is for discussion about training for the Scottish Heavy Events.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=14929
Printed Date: 3/26/26 at 3:53pm
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Topic: Training Split Question.

Posted By: thegnome
Subject: Training Split Question.
Date Posted: 12/20/11 at 9:09am

Just kicking around ideas for the new year and wondering if this is too much for a guy in his 40's?

Monday; Squat/Bench

Wed: DL/Press

Sat: Snatch/C&J

I pretty much follow the 5/3/1 set up so I'd deload every 4 weeks and if the snow is good on Saturday I skip the gym and snowshoe, or XC ski.

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Andrew G

Vada a bordo CAZZO!!!!

Replies:

Posted By: dl_buffy
Date Posted: 12/20/11 at 9:47am

42 here and I found that two heavy lifts in a week was about it over last couple years. The third time in gym was more speed lifts or plyo moves. This winter we are actually only doing one heavy day, one throws related crossfit workout and then one crossfit workout.

My goal is maintain the strength I have, get faster, and really really train the neural pathways for throws. This goes for the girlfriend too. Maybe next year I'll find that I needed more strength, but this is my get the basics and fitness up a notch and 'maybe' get stronger.

Posted By: Silverback
Date Posted: 12/20/11 at 11:31am

I think the DL two days after squat would be tough, that lower back would be tight from the squat and then your going to pull. Then do speed work a couple days later and start over? Way too many big lifts. Look what WC Sean B wrote on that thread for Alan. He seemed to really made a focus on recovery. And being someone about into my 40s myself I have noticed, that recovery thing is huge, not only to make progress, but the injury bug will bite on you as your going to have less and less room for error.

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Mule

Sportkilt
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Posted By: AlDargie
Date Posted: 12/20/11 at 11:41am

I try not to look at them as MWF workouts, but more as #1, 2, and 3 workouts that way I can buffer in another day or so if I need more recovery. If you want to keep to your schedule, I would move the deads to the 3rd position and use the olys at the #2. You could also split this so you have a heavy week with these exercises followed by a lighter speed week. Final thought is to work at about 60-70 %. Too much and you will be riding the injury train.

Merry Christmas my friend.

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Dyin' ain't much of a living, boy. - Outlaw Josey Wales

Posted By: Lance Creed
Date Posted: 12/21/11 at 4:06am

39 here, but I put some distance between DL and squats as my back and legs didn't handle them close together.

My split looks like this now:

M - Squats/snatch pulls + accessory work
W - Bench/Push Press + accessory work
F - DL/BB Rows + accessory work
Sa - Cleans/push press + accessory work

The Saturday is tough to get in some weeks, but the fact that I keep it light seems to help make it work for me.

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Posted By: thegnome
Date Posted: 12/21/11 at 5:23am

Ya, now that I really look at you guys are right. I can't really change the Monday, Wed. thing right now (it's when I supervise the weightroom). So I think i'll just stick with my old plan. I think Myles is right. My rush to go faster would only cause injuries that slow it down in the long run.

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Andrew G

Vada a bordo CAZZO!!!!

Posted By: Jim Glover
Date Posted: 12/22/11 at 7:26am

I'm loving this as my current template.

{Volume squat and bench and RDL's or some similar pull (GM's might work)
Monday- Vol.

oly movement
Squat and Press or Bench
either 3x5 or ladders (1,2,3)x4 on both,

Speed Pulls 6-8x2 or rdl's if the squats felt heavy

Thursday: is "light"
Oly template: ? your call, keep, 10 singles is a good idea.
front squats (heavy) 3x3
plus push presses with your strict press weight.

Monday:

Work up to a Max Squat or a max dead (i'd say a max triple or double)
Work up to Max Press: again, max triple or double.

If you didn't DL, do speed pulls on this day.

Thursday: volume day again...}

You could do this Monday and Friday and do bodybuilding/rehab/prehab stuff on Wednesday.

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Posted By: Hapy
Date Posted: 12/28/11 at 4:10pm

I have found good success by combining speed and power on the same day, with long breaks. I know you have programming different from mine, so it might not be as relevant. I only train 2x per week, and sometimes only do 1. (though I skate also 2 to 3 times/week)

I like Al's idea - allows you to listen to your body a bit, rather than slog your way through a sub-par training session.

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