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.
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
