The Movement System Podcast
How to Choose a Training Split (With Examples)
Jun 5, 2024
Learn about the importance of choosing a training split in workout programs. Explore different types of splits like full body, push-pull-legs, and upper-lower. Get examples of tailored programs for hybrid athletes and improving vertical jump. Discover individualized program design considerations for a basketball player recovering from ACL repair.
24:20
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Quick takeaways
- Training frequency impacts training split choice, with full-body training recommended for 1-2 sessions weekly.
- Hybrid athlete program combines endurance, plyometrics, and strength training with undulating periodization for comprehensive athletic conditioning.
Deep dives
Training Split Considerations
When deciding on a training split, the episode emphasizes the importance of determining the number of training days per week, typically ranging from one to seven sessions. For individuals training one to two times a week, full-body training is recommended to optimize muscle recovery within the shorter time frame. As the training frequency increases to three times a week, options expand for targeting different training volumes per muscle group, with full-body training still being a common choice.
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