I would like to get people’s opinions and suggestions on a training split I devised for my brother.
He is very ‘un-athletic’ at present (highish BF%, slow, lacks endurance, poor strength/bodyweight ratio), so his goals are based on improving GPP i.e. to improve body composition (lower BF and gain MM), get stronger, faster and improve endurance.
He plays soccer in winter (season has just finished) and would like to be able to compete in track and field events next year if he has improved sufficiently.
Day 1: Full recovery sprints + Strength Training
Day 2: Tempo Runs (100m)
Day 3: Hill Sprint Intervals + Bodyweight Circuit
Day 4: Elliptical Tempo + Bodyweight Circuit
Day 5: Full recovery sprints + Strength Training
Day 6: Rest/Recovery
Day 7: Rest/Recovery
Day 1 and 5:
(AM) General Warm up
Bodyweight squats x 10
Jumping Jacks x 15
Skipping x 30 seconds
High Knees x 20m
Butt Kicks x 20m
High Knees Skips x 20m
Side Shuffle x 20m
Vertical Jumps x 8
Leg Swings x 10
Full Recovery Sprints (various starts e.g. push up start, 3pt stance, jump back, mountain climber start)
Day 1:
10m x 4
20m x 3
30m x 2
40m x 1
Day 5:
10m x 1
20m x 2
30m x 3
40m x 4
(PM) General Warm up
Bodyweight squats x 10
Jumping Jacks x 15
Skipping x 30 seconds
High Knees x 20m
Butt Kicks x 20m
High Knees Skips x 20m
Side Shuffle x 20m
Vertical Jumps x 8
Leg Swings x 10
Push-ups Progression or Chair Dips 3 x 10-15
Single Leg Squat Progression - 3 sets (from Kelly Baggett)
“1. Bodyweight squats (butt to calf arms folded in front) x 50
2a Peterseon stepup x 20 (3 second eccentric)
2b.Ski squats (wall sits) - x 5 positions 10 seconds each (sit on a wall and descend to a 1/4 squat, hold for 10 seconds, to a 2/3 squat, hold for 10 seconds, to a 1/2 squat, hold for 10 seconds, to a deep squat, hold for 10 seconds, to a ATG squat, hold for 10 seconds. Start off at 10 seconds and work up to 20 seconds per position.
3a. Bulgarian bodyweight split squat x 10 (3 second eccentric, 2 second pause at the bottom of each rep)
3B. Single leg ski squats x 5 positions x 10 seconds each
4a. Single leg pistol off sittign onto box, using something to hold onto for balance x 8-10
5. Sl squat on box, free standing x 5
6. SL free standing pistol x 1”
Chin-ups Progression /Pulldown to Chin-up progression - 3 sets (from Kelly Baggett)
“1. Supine row - feet on floor - x 20
< 2. Iso chin x 10 seconds top, 10 seconds midpoint, 10 seconds just short of lockout *** When she can do this she’ll be able to do at least one pullup
3. Negative accentuated pullup x 4 seconds eccentric + partner assisted concentric (have her lower herself all the way down on a 4 count and help her back to the top) x 5 reps (start holding her from the waist, then progress to the feet, then one leg - when she can complete 5 reps with you only assisting by grabbing onto one leg she can probably knock out 5 full range pullups when fresh)”
Med Ball Ab Circuit – 2 sets
Day 2:
(AM) General Warm up
Bodyweight squats x 10
Jumping Jacks x 15
Skipping x 30 seconds
High Knees x 20m
Butt Kicks x 20m
High Knees Skips x 20m
Side Shuffle x 20m
Vertical Jumps x 8
Leg Swings x 10
2 x 4 x100m (50m recovery) progress to 3 x 10 x 100m (50m recovery)
Day 3:
(AM) General Warm up
Bodyweight squats x 10
Jumping Jacks x 15
Skipping x 30 seconds
High Knees x 20m
Butt Kicks x 20m
High Knees Skips x 20m
Side Shuffle x 20m
Vertical Jumps x 5
Leg Swings x 10
Hill sprint Intervals
2 x 10 x 15m (3-4 min active recovery)
(PM) Bodyweight Squats x 20
Skipping x 1 min
Bodyweight Lunges x 10
Turkish Get ups x 5 each side (light weight)
Minimal rest, repeat 2 times
Day 4:
(AM) General Warm up
Bodyweight squats x 10
Jumping Jacks x 15
Skipping x 30 seconds
High Knees x 20m
Butt Kicks x 20m
High Knees Skips x 20m
Side Shuffle x 20m
Vertical Jumps x 5
Leg Swings x 10
Elliptical Tempo Runs – 40 seconds easy pace, 10 seconds fast pace
(PM) Bodyweight Squats x 20
Skipping x 1 min
Bodyweight Lunges x 10
Turkish Get ups x 5 each side (light weight)
Minimal rest, repeat 2 times