2 Day Split Idea

Discussion in 'Strength & Conditioning Discussion' started by Gary Peters, Apr 22, 2008.

  1. Gary Peters

    Gary Peters Purple Belt Professional Fighter

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    My main focus is MMA/conditioning with strength training. Basically I only have 2 days available for heavy lifting. I've been following the 2 day split in the faq however I was wondering if I could get some opinions on the following split. My main question is whether or not squats are a weekly requirement or if it is fine to do every other week with the exercises listed below. Opinions, suggestions, hate all welcomed.

    Week 1

    Day 1
    Deadlift
    Power Cleans

    Day 2
    Dumbbell Bench Press
    Weighted Chins
    Overhead Press


    Week 2

    Day 1
    Squat
    Snatch

    Day 2
    Barbbell Bench Press
    Bent Over Rows
    Weighted Dips


    To me it seems like a good variety to mix it up, let me know what you experienced guys think. Thanks.
     
  2. immovablestone

    immovablestone Purple Belt

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    Squat both days, each week.
     
  3. Gary Peters

    Gary Peters Purple Belt Professional Fighter

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    That sounds like major DOMs..
     
  4. Donut62

    Donut62 Black Belt

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    I think you are on the right track with your ideas, personally, if you are only going to lift two days a week you would be better served by making both of those days full body with each day being a:

    1) Olympic Lift
    2) Squat or deadlift
    3) Upper body push
    4) Upper body pull

    Say an example week would be:

    Day 1
    Snatch, Back squat, OHP, Chins

    Day 2
    Power clean, deadlift, bench, rows
     
  5. Gary Peters

    Gary Peters Purple Belt Professional Fighter

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    Maybe something like this?

    Day 1
    Snatch
    Squat
    Bench Press
    Bent Over Row

    Day 2
    Power Clean
    Deadlift
    Overhead Press
    Chins
     
  6. Donut62

    Donut62 Black Belt

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    Yes, that would be fine, I edited my post for clarity and wrote almost the same thing in, lol. I think you are grasping the concept. To me doing only one upper and one lower workout a week is more of a maintenance routine and your not going to see the gains you want from it.
     
  7. Gary Peters

    Gary Peters Purple Belt Professional Fighter

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    Gotcha thanks makes sense. Two questions though..

    1. Think I should sub in weighted dips for either bench or OHP every now and then?

    2. What kind of set/rep ranges should I be looking at? Seems like alot of volume... im used to busting my ass with just 3 of those... now its going to be 4 per workout.
     
  8. takeahnase

    takeahnase watching the swarm

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    Mike Burgener suggests:

    Oly
    Overhead
    Pull
    Leg

    This gives you a bunch of options:

    Oly = Clean and Snatch Variants
    Overhead = Overhead Variants, e.g. push press, overhead press or rack jerk - you could also do overhead squats here
    Pull = Deadlift variants, or clean/snatch pulls, or maybe rows and chinups
    Leg = Front or back squats, rdls, unilateral stuff.
     
  9. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    that looks much better though I'd omit BORs on day 1.
     
  10. Donut62

    Donut62 Black Belt

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    That is fine, I would put them in place of bench if you aren't interested in powerlifting and are just seeking upper body strength increases.

    A lot of ways you can do the setreps... and I think you will find that you can easily handle those 4 lifts working out twice a week after a little break in period.

    I would keep oly lifts to 3 reps or less for 5-8 sets.

    Squats, benches, dips, chins, I think 5x5 is a good general set/rep scheme.

    Deadlift I would suggest working up to one heavy set of 5, or doing 3-5 sets of 3 or less reps. Just my 2 cents. As Babyphenom said dumping BOR's on day 1 would the first thing I would axe if it's too much workload to handle with your other training.
     
  11. Gary Peters

    Gary Peters Purple Belt Professional Fighter

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    To clarify... do deadlifts hit the same areas and more as BoRs or do I definitely need to include them somewhere in my routine?
     
  12. Donut62

    Donut62 Black Belt

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    Different lifts, one the upper back musculature works isometrically while the posterior chain extends the hips, the other involves contraction of the lats/traps/rear delts to pull the bar into your stomach while the posterior chain works isometrically. If you are doing heavy chins already you are hitting those muscles though.
     
  13. Gary Peters

    Gary Peters Purple Belt Professional Fighter

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    Thank you.
     
  14. Gary Peters

    Gary Peters Purple Belt Professional Fighter

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    So I can do either weighted chins OR bent over rows correct? Same muscles targeted?
     
  15. Donut62

    Donut62 Black Belt

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    Same general muscles, though you are working in different planes of motion so they are similar in the sense that bench press is similar to overhead press. If you want you could do one for 3-4 weeks, and then switch it up if you are set on keeping the first day of your split to 3 lifts. With lots of olympic lifts and deadlifts your back will be sore from the isometric work it has to do.

    I'm guessing you are somewhat inexperienced, no offense, so the main thing is just to pick something and stick with it and you'll make huge noob gains.
     
  16. Gary Peters

    Gary Peters Purple Belt Professional Fighter

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    No offense taken, its not that im inexperienced its just im trying to fit everything into my schedule and it seems like alot but ill give it a go, thanks for your help!
     
  17. Gary Peters

    Gary Peters Purple Belt Professional Fighter

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    Ok just finished up a session including Deadlifts, Power Cleans, Weighted Dips, Weighted Chins... not bad, not bad :) Seems I can do 4 lifts in one session.
     

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