vegpedlr
Total Posts: 1179
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01-23-20 08:58 PM - Post#893048
Due to misreading the time, the other day I split my session in half, morning and late afternoon. I kinda liked it, so I did it again today. I'm doing Tactical Barbell Operator regular cluster, SQ, BP, PU, DL. I trained the SQ and PU in the AM, then DL and BP later. Since the DL and PU both tax grip, and the DL and SQ hit the low back hard, this split gave both a little more recovery. Usually I like to hit the whole body, get it done and move on, but I liked it.
I suppose it probably only applies to those who train at home. Does anybody have any experience with this?
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iPood
Total Posts: 2360
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Due to misreading the time, the other day I split my session in half, morning and late afternoon. I kinda liked it, so I did it again today. I'm doing Tactical Barbell Operator regular cluster, SQ, BP, PU, DL. I trained the SQ and PU in the AM, then DL and BP later. Since the DL and PU both tax grip, and the DL and SQ hit the low back hard, this split gave both a little more recovery. Usually I like to hit the whole body, get it done and move on, but I liked it.
I suppose it probably only applies to those who train at home. Does anybody have any experience with this?
I did it a few years ago and loved it.
I find it refreshing, I can move higher loads, it's easier to recover from and, since the individual workouts are shorter, you don't really have an excuse to miss a session.
What I would like to try some day is Maffetone's Slow Weights for at least six months. It's basically GTGing your Easy Strength sessions, spreading the sets throughout the whole day.
But first I would need to work from home. :-/
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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Taranenko74
Total Posts: 84
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01-24-20 01:42 AM - Post#893055
Yes, that's exactly what professional training is. One doesn't necessarily "train more" during the day, it's more like spreading out the exercises the way it gives room for recovery.
Very typical in weightlifting: AM session could include snatch and light pulls or light squats, PM session could be clean and jerk + hard squats. Track & Field application could be the strength session AM and sports specific training PM.
Personally what I've been thinking is an ES with more volume approach, splitted. Could be an alternative especially during the weekends when I have more free time. Say Sat AM Sq+Push, Sat PM Hinge+Pull + some carries. Basics covered during the day but perhaps more sets per session (5x5 or 10x3 or so...) Don't know whether this is a violation though... ;)
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iPood
Total Posts: 2360
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01-24-20 02:42 AM - Post#893056
Personally what I've been thinking is an ES with more volume approach, splitted. Could be an alternative especially during the weekends when I have more free time. Say Sat AM Sq+Push, Sat PM Hinge+Pull + some carries. Basics covered during the day but perhaps more sets per session (5x5 or 10x3 or so...) Don't know whether this is a violation though... ;)
Easy-ish strength. 
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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I've done it and it works well. I wrote a line about it in the 2-3-5 ladder thread by blkjss.
If you read Strength Shortcuts 2.0 by Geoff Neupert you have an entire book about how to program two 10 min sessions a day to either build strength, muscles or endurance.
For people thinking you can't do anything in 10 minutes, you can do something like:
Set 1 5 reps
Rest 2.5 mins
Set 2 5 reps
Rest 2.5 mins
Set 3 5 reps
Rest 2.5 mins
Set 4 5 reps
or whatever. That's 7.5 min rest and 2.5 minutes for the reps. You can add weight during the rest to save time. If you do two different exercises a day you can get your weekly reps in pretty easily.
Edited by Damiano on 01-24-20 04:42 AM. Reason for edit: No reason given.
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BrianBinVA
Total Posts: 5140
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01-24-20 09:37 AM - Post#893068
Short answer, yes.
I often split my training into AM and PM, or mid-day and evening. Seems to make a big difference in terms of recovery.
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Neander
Total Posts: 7755
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I've done it, some time ago when I had split shifts at work. Works great, no complaints or problems. I also found that it increased my appetite.
Here's something from Peary Rader in 1946:
Another method of working out that has a great value for those with low energy is the split workout program. In this you perform your lower body exercises in the morning about 1 hour before lunch and your upper body exercises in the evening. Or if you prefer, you may do the upper body exercises in the morning and the leg exercises at night. This allows you to work harder on both sections of the body and still not exhaust your energy. This type of course will not be convenient to everyone, however.
It should be considered, however, and if convenient, the pupil should give it a trial because even the advanced man will find he can work harder on his exercises by splitting the work load in this manner. Many men who found it impossible to gain in any other manner have obtained very good results from this system.
Life's too short to worry about longevity.
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Edited by Neander on 01-24-20 02:28 PM. Reason for edit: No reason given.
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Ricky01
Total Posts: 709
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Without boring anyone more than usual, this is (in a fashion) how I train each day.
I base my sessions around 5 areas:
Breathing
Shoulders
Hips
Gait (and)
Rotate
Each day I split my sessions into roughly 3 each day - although it could be 1 session if priorities lie elsewhere.
These sessions are anywhere from 5-10 minutes in length and tend to cover 1 set of each area (I do spend focused time lieing breathing, loading/deloading my breathe), but breathing properly is key to all areas so I dont individually focus on it in each session.
Because of the low time and energy demand I often add in 1 set of an additional movement or two eg pushups, pullups, isometrics etc.
I haven't put myself through any official tests but I know I have made progress based on how I feel, move etc.
I vary movements, but if I had to think about about 'measurable progress':
*I tested a band resisted shoulder ER movement and have moved from a light to heavy band for same reps.
*A side plank clam recently moved from a heavy band around knees for 1x20 to 1x18 with a heavy band AND a medium band combined.
*I ran a trail run up a local hill that is a really short but intense climb and improved by a minute in less than 6 weeks. Ease of breathing whilst running also improved -
* My developmental rotational patterns (ground based) have improved in fluidity....especially lower back rotation.
* My shoulder overhead extension has increased hugely without lower back compensations.
*I started adding in pushup variations as an addition eg looped band around shoulders....with a level 2 band I started with 22 pushups a few weeks back and today managed 35.
*My hanging (which I was surprised to find out was pretty bad) was only 30 seconds and is now 60.
On top of this I try and make time for things I wouldn't usually try....little tests of movement progress - eg sit to stand tests, off object carries, nordic walking etc....and all the fun activities I can with my son and wife.
Genuinely nothing staggering .... but .... my remnants of my disc herniation is all but gone (save for over zealous gardening etc), my time commitment for movement sessions is minimal....I used to play golf to a 6 handicap years ago and haven't played since before my son was born - managed to play 9 holes last week, shot 3 over par and walked away with no back pain.
My 5 areas of focus I refer to as my 5 pillars of movement longevity (with my clients - be it office worker or athlete) and it just works.
I am not making ordinary into super heroes, but working with people to remove the mental/physical barriers people have towards movement - and I don't mean 'attending a class' type of movement, but 'everyday, live your life' type movement. This is about teaching people that movement is like anything else - a little, often over the long run is best. Consistency trumps intensity.
Above that, if you are sensible with movement choice, it removes pain, expands ranges of movement and can be a lot of fun.
........
See I told you I was boring haha.
Richard
Edited by Ricky01 on 01-25-20 06:10 PM. Reason for edit: No reason given.
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Kyle Aaron
Total Posts: 1911
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01-26-20 12:34 AM - Post#893159
Yes, I do it all the time, running my own little garage gym. For example, I have sessions at 1300, 1630 and 1900, 90' each. So I might do pullups before the first session, squats and presses in between the first and second, and cleans at the end of the day. With housework and gym admin and so on in between.
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DanMartin
Total Posts: 20705
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Neander
Total Posts: 7755
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Greedy . . . exactly!
If you have a 3 day a week layout with 24 work sets and decide to split it up into morning and evening sessions still 3 days a week, most of the time the thing will wind up being well over those original 24 work sets.
In the immortal words of a great coach/philosopher . . .
HOLD YOUR HORSES!
Life's too short to worry about longevity.
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Edited by Neander on 01-26-20 03:12 PM. Reason for edit: No reason given.
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vegpedlr
Total Posts: 1179
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01-29-20 01:21 PM - Post#893313
I thought I was on to something. Glad to be validated. Having a home gym makes it a natural, but not something really feasible if travel time to the gym is necessary. I was wondering if I might be missing out on something by not getting it all in during one session, but it doesn't feel like it.
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BrianBinVA
Total Posts: 5140
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01-29-20 04:26 PM - Post#893333
As per usual, home gym ftw
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vegpedlr
Total Posts: 1179
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02-05-20 10:34 AM - Post#893734
So now I'm thinking this, for my next ES stint during Lent, splitting the ES into AM and PM. I think this was briefly discussed awhile back. It's kinda like Maffetone's Slow Weights. Using a 2x5 rp scheme, that's one set each of push, pull, hinge, ab wheel. KB swings in the AM, loaded carries in the PM. That leaves tons of time for endurance base building, core work, etc. Using the trap bar means I can keep the bars loaded so less time fiddling with gear.
I'm thinking:
Hinge- Trap bar DL
Push- Clean and Press
Pull- Pull up
Ab wheel
Planks and tubing pulls
What does the hive mind think?
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