Taining twice a week routine!

Discussion in 'Strength & Conditioning Discussion' started by groin striker, Oct 11, 2005.

  1. groin striker

    groin striker Orange Belt

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    ok I want to start weight training only twice a week instead of three times because im training bjj 4x a week and donig a bit of cardio also and I find im burning out rather quickly and dont want to cut the bjj! so how would I fit all the exercises into two days a week and what days to do exercises togeather! I still want to keep most of the strengh i ve gained tho.

    Thanks!!
     
  2. Brendon Katz

    Brendon Katz Brown Belt Professional Fighter

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    eat more and sleep more.
     
  3. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    You cn split them up into push and pull days

    squats
    bench
    overhead press
    dips

    deads
    chins
    rows
     
  4. anvar

    anvar Guest

    Ian King wrote a great artical about training twice a week called "Big Muslce Busy Schedule"...it was written a few years ago so you need to look in the T-nation archieves.
     
  5. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

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    At two days a week, your strength, power, and endurance will probably only be maintained. It's difficult to improve with that few work days. Three is really key.

    Just so you know.
     
  6. anvar

    anvar Guest

    acutally i cut back my training strength training to two days a week, and i do skill/tactial training 2-3 days a week...and i'm seeing better improvement in both. I like Charlie Francies quote "mixed training equals mixed resultes"
     
  7. Brendon Katz

    Brendon Katz Brown Belt Professional Fighter

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    dood i was hittin a twice (or sometimes once a week) program - clean and press , benchpress, pull-ups , squats and deadlifts - and my strength and power was going thru the fukin roof . iv never had gains like that .
     
  8. groin striker

    groin striker Orange Belt

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    Thats what I wana hear! its just on push day doing squats and bench would be murder!!
     
  9. Brendon Katz

    Brendon Katz Brown Belt Professional Fighter

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    that was my whole workout , each workout. doing clean and press, squat and deadlift on the same day fukin killed me. good gains though.
     
  10. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    can you give some reasoning behind this statement.

    I can sustain 3 (and at its worst 4) times a week for maybe a month or 2, then I burnt myself out. The fact that I only improve for half that time then I begin to suck means I now train twice a week, and my numbers have 'so' far constantly gone up (for the last 4 weeks or so)
     
  11. Brendon Katz

    Brendon Katz Brown Belt Professional Fighter

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    ian: ur not just trainin weights are you ? that could b y . ur body will maintain the strength and endurance it needs from ur mma or whatever trainin ,and the 2 times u do train will jus build on that maintained level.
     
  12. Sean S

    Sean S Brown Belt

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    You'd have to be more specific with "through the roof". This is not an attack on you, but if you are talking jumping from say 250-350 in a deadlift over some named time, this really isn't good proof. Now if you are talking about going from 500-600 in the same amount of time, then you might have something.
     
  13. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    This is true, I'm a MT guy.


    Bit counter intuative, but I think I know where your coming from
     
  14. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    Not necessarily. Quality over quantity any given day. I was able to hit 2 of my 3 PRs on twicec a week lifting.

     
  15. Duncon76

    Duncon76 Blue Belt

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    Not necessarily. Quality over quantity any given day. I was able to hit 2 of my 3 PRs on twicec a week lifting.

    I agree, but for some people, they need to change up frequency once in a while to further gains. Everyone is different though.
     
  16. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    I was just saying that you can make gains on twice a week training, of course I also go more than twice a week but I have made my best gains on that frequency.

     

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