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2-day a week westside split?

Discussion in 'Strength & Conditioning Discussion' started by grrthetree, Dec 27, 2012.

  1. grrthetree

    grrthetree Green Belt

    Mar 27, 2008
    Likes Received:
    I have to balance out running and military training stuff with strength training, and I feel like I make the best progress on a Westside style program, with heavy 1-3 rep maxes performed weekly, but 4 days of heavy lifting take a toll on my cardio stuff, and vice versa. Would a 2 day split like the following work:

    day 1 upper max effort, lower dynamic
    box squat 10x2 @50,55,60%
    find 1rm board press
    low volume accessory work

    day 2 lower max effort, upper dynamic
    bench 8x3 @50,55,60%
    find 1rm rack pull
    low volume accessory work

    The accessory work would mainly be injury prevention/rehab/prehab stuff, and rowing/pull ups to even out the pressing. Would limiting this program to 2 days, and taking away a lot of the accessory work limit the programs benefits?

    If I ran this program I would have PT 5 days a week while in school, and run 3 days a week when not in school.
  2. bcplifter2

    bcplifter2 White Belt

    Oct 23, 2009
    Likes Received:
    Yoke State University- freshman
    of course it will limit benefits, but if you can strength train 2 days, then thats what you can do.

    it will be ok, esp with all the "cardio" you will be doing

    i run strength training 2x a wk when taking mma, and i make gains, pretty decent ones too

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