Welcome to the world of athletic training, where precision and strategy are key to unlocking your full potential. As a seasoned strength and conditioning (S&C) coach with years of in field experience and the owner of a gym, I've seen firsthand the transformative power of a well-designed workout split. In this blog, we'll explore the best workout splits for athletes, backed by the latest science, to help you achieve optimal performance.
Understanding Workout Splits
A workout split refers to how you divide your training sessions throughout the week, targeting different muscle groups or types of exercises on different days. The goal is to optimize recovery, prevent overtraining, and enhance performance. Here, we'll break down several effective splits tailored to various athletic needs.
1. Full-Body Splits
Who It's For: Beginners, in-season athletes, and those with limited training time.
Science Behind It: Full-body workouts engage multiple muscle groups in each session, promoting balanced muscle development and cardiovascular conditioning. Research shows that full-body training can effectively increase strength and hypertrophy, especially for beginners or those maintaining fitness during the competitive season (1).
Example Split:
Monday: Squats, Bench Press, Rows, Core Work
Wednesday: Deadlifts, Overhead Press, Pull-Ups, Core Work
Friday: Lunges, Dips, Lat Pulldowns, Core Work
Benefits:
Efficient use of time
Balanced muscle development
Enhanced recovery due to lower frequency per muscle group
2. Upper/Lower Splits
Who It's For: Intermediate athletes, off-season training.
Science Behind It: Dividing workouts into upper and lower body sessions allows for increased training volume and intensity for each muscle group. Studies indicate that this split can lead to significant strength gains and muscle hypertrophy by allowing sufficient recovery time (2).
Example Split:
Monday: Upper Body (Bench Press, Rows, Shoulder Press, Bicep Curls, Tricep Extensions)
Tuesday: Lower Body (Squats, Deadlifts, Lunges, Calf Raises)
Thursday: Upper Body (Pull-Ups, Dips, Lateral Raises, Face Pulls, Core Work)
Friday: Lower Body (Leg Press, Romanian Deadlift, Bulgarian Split Squat, Core Work)
Benefits:
Increased training volume and intensity
Improved strength and hypertrophy
Better recovery compared to full-body splits
3. Push/Pull/Legs (PPL) Splits
Who It's For: Advanced athletes, off-season or pre-season conditioning.
Science Behind It: The PPL split is a popular choice among advanced lifters due to its high frequency and volume. By focusing on pushing movements (chest, shoulders, triceps), pulling movements (back, biceps), and leg exercises on separate days, athletes can target specific muscle groups more intensively. Research supports the efficacy of higher frequency training for muscle growth and strength development (3).
Example Split:
Monday: Push (Bench Press, Shoulder Press, Tricep Dips, Lateral Raises)
Tuesday: Pull (Deadlifts, Pull-Ups, Bent Over Rows, Bicep Curls)
Wednesday: Legs (Squats, Lunges, Leg Press, Calf Raises)
Thursday: Rest or Active Recovery
Friday: Push (Incline Bench Press, Dumbbell Shoulder Press, Tricep Extensions, Front Raises)
Saturday: Pull (Rack Pulls, Seated Rows, Face Pulls, Hammer Curls)
Sunday: Legs (Deadlifts, Bulgarian Split Squat, Hamstring Curls, Core Work)
Benefits:
High training frequency
Intensive focus on each muscle group
Suitable for advanced strength and hypertrophy goals
4. Sport-Specific Splits
Who It's For: Athletes focusing on specific sports (e.g., basketball, soccer, swimming).
Science Behind It: Tailoring workout splits to the demands of a specific sport can enhance performance by addressing the unique physical requirements of the sport. For instance, a basketball player might focus on explosive power and agility, while a swimmer might prioritize upper body strength and endurance. Studies highlight the importance of sport-specific training for maximizing performance and reducing injury risk (4).
Example Split for Basketball:
Monday: Upper Body Strength (Bench Press, Pull-Ups, Shoulder Press, Core Work)
Tuesday: Lower Body Power (Squats, Plyometrics, Lunges, Calf Raises)
Wednesday: Agility and Conditioning (Sprints, Agility Drills, Box Jumps)
Thursday: Rest or Active Recovery
Friday: Full-Body Functional Training (Kettlebell Swings, Medicine Ball Slams, TRX Rows, Core Work)
Saturday: Sport-Specific Drills (Dribbling, Shooting, Defensive Drills)
Sunday: Rest
Benefits:
Targeted performance enhancement
Injury prevention through sport-specific conditioning
Improved functional strength and agility
Conclusion
Choosing the right workout split is crucial for athletes aiming to optimize their performance. Whether you're a beginner, an advanced lifter, or an athlete focusing on a specific sport, there is a split that can meet your needs. Remember, the key to success lies in consistency, proper recovery, and continuously challenging your body.
References
Schoenfeld, B. J., & Grgic, J. (2019). Evidence-Based Guidelines for Resistance Training Volume to Maximize Muscle Hypertrophy. Strength and Conditioning Journal, 41(1), 51-56.
Ralston, G. W., Kilgore, L., Wyatt, F. B., & Baker, J. S. (2018). The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. Sports Medicine, 48(2), 249-258.
Briganti, J., Schoenfeld, B. J., & Brazier, A. (2020). High-Frequency Resistance Training: A Summary of the Current Literature. Sports, 8(4), 50.
Turner, A. N., & Stewart, P. F. (2014). Strength and Conditioning for Soccer Players. Strength and Conditioning Journal, 36(4), 1-13.
By following these guidelines, you can create a workout routine that enhances your athletic performance and keeps you at the top of your game. If you have any questions or need personalized advice, feel free to reach out. Happy training!
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