The Ultimate Workout Split For Athletes
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- Опубликовано: 25 июн 2024
- This is the ultimate workout split you can use to improve your strength, speed, and overall athleticism for high performance athletes with @GarageStrength Coach Dane Miller.
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0:00 3 Day Athlete Split
1:56 Elements of an Athlete Strength Program
4:36 4 Day Athlete Split
8:07 5 Day Athlete Split
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Built my workout plan around Garage Strength videos, currtently running a 3 weight training days and 2 outdoors training.
Lowerbody strenght
Upper strengh
Athleat day (pylos+basketball)
Fullbody Strength
Max sprinting + quick basketball work
It has been amazing for me
Hey would I be able to know all of the workouts you do?
Please share your routine 🙏
what exercises and stuff should i do?
that's awesome 👌!! I am building my workout plan as well. Please share yours!
I FUGGIN LOVE THIS CHANNEL
I think an amazing video would be specifically for Lineman in football. Both sides of the ball. As a lineman I dont find many videos specialized for us and I think it would be very helpful
Can you do a video about the Agility Ladder ?
Great🐐
Great content as always.
As a grappling & strength/conditioning coach I totally agree with the 4 day split. And I totally disagree with the bench press for grapplers. :D Slight incline dumbell press on a hypertrophy day is good though, and dips are great for chest development.
I’ve been running a 6 day a week
Push and ABs
Pull and power cleans
Heavy leg and balance work and high intensity cardio
Upper body (chest shoulders traps and back) and abs
Power cleans + plyos + legs + high intensity cardio
Active recovery/plyo day
Each day I cycle through new workouts but I make it a goal to target each kinda movement twice a week: squat, bench, deadlift, core, cardio, sprints, power cleans, vertical jump work, sled pushes, push-ups, pull-ups, etc
I hit mostly free weight movements and balance movements with only a couple of isolated machine exercises (as I want to avoid making my routine a bodybuilder routine) just to target any weakness in my body. I’d say that my training is about 60% strength training and 40% athletic training. Works great for me because my focus is to primarily be strong while being athletic enough to dunk a basketball off a fast break and run a solid 40 yard/mile time.
Edit: I wouldn’t recommend beginners to hop into this kinda training because it took me a couple years to be build up the foundation to be able to handle this kinda volume and stress on the joints daily. I originally started with 3 days a week and worked my way up to 4 days a week etc
Sounds like a fun split! Tbf though even for more advanced athletes, training plyometics two days back to back will likely be at best counter-productive and at worst detrimental. Obviously there's always exceptions to the rule and the degree to which it will matter depends greatly on the intensity and volume of said plyos. But generally speaking I'd avoid butting plyo days against each other.
Do you train till failure every day?
@@twistafps4033 no, one or two weeks out of the month I go till failure or progressive overload, the other two weeks are semi deload
Can u make a video about soccer upper body day
Beginner to pro make video for wrestling ❤❤❤
what changes do you make in season
I've been doing 3 lower/upper splits per week, so six days. I just try to keep volume a little lower since the training frequency is higher.
Would be so dope if you had a program for people 30+. I'm almost 35 and I'm just tryna stay strong, explosive, mobile, and agile for the rest of my damn life.
You can still train normal
Is training each of these qualities once a week really enough to see results? And if so will you improve in all areas or will you need to focus on one area and maintain the others?
Is this split good. day 1 heavy legs and core day 2 chest and back day 3 arms and plyos day 4 shoulders and triceps
So how would this translate to training for something like Seal
Workout plan for cricketers plz
So when we do this 5day split should we begin the cycle again or do we have 2rest days. As in monday-friday lifting and sat, sun rest
What about if im an armwrestling athlete ?
I still can’t tell if the elephant noises are legit or a joke
F=mA
Or just ANNOYING! I’ll be blocking this channel, especially since I’ve watched a couple of them and learned nothing new.
I agree. Very annoying@@tallndorky
VERY ANNOYING NOISE!!!
Super legit!
i need program for kabaddi workout
Hi there coach!!, uhm Iam Isaac and i'm only 15yrsold athlete (discus thrower)from Philippines. I want to go to university when i enter my college I want to be a stronger coach, can you give me some advice and program training so i can have more knowledge about like rotational, strength. I m watching to ur videos but some, icant understand or get it🤗😅
Are athletes usually hitting the weight room before or after their sport practice? I struggle with multi-sport athletes who have some kind of practice 6-7 days a week, and how to also make sure there's enough time to recover.
After lowkeyyyy
Prob should email him for a question, he very rarely responds to comments
Yes. Yes. And yes.
YESSSS!💪🏽🔥
Hello sir, can u make video on how to improve shooting range in basketball?
For the 5 days split. Would you recommend taking a rest day to break up the 5 days or grind all 5 in a row and then take 2 off
That can be pretty athlete specific. A lot depends on your schedule, team training, and your ability to recover. If you can make it work however, an "ideal" set up for a 5 day split might be 3 on - 1 off - 2 on - 1 off.
Would this be useful during in-season or off-season?
In season but decrease intensity
Will you guys update the soccer program?
me personally, 12 times a week; 2 lower body, 2 upper body, 2 impulse/hypertrophy/abs, 3 sprinting, 1 sprinting technique and 2 plyos
I’ve got a question….. how do you feel about a high school that makes their athletes lift on game days?????
RIP - with one caveat. Doing some low volume and moderate load impulse work (as Dane calls it), in the hours before a game, could potentiate power-derived athletic qualities. I would probably reserve this for well trained athletes, and would certainly test it out for the individual before a practice or scrimmage before just throwing in a variable like that before a big game. This effect will work best for power sports, and the effect will diminish the longer the event lasts.
yeah but wouldnt you be too sore from the previous days to effectively workout 4+ times a week
Perhaps, if you are newer to training. But honestly if you've been hitting the gym consistently for several months, you should be able to add another day in (provided you're not in-season) without much fuss. If you find you are too sore, this could mean a couple of things. Firstly, I'd look at your nutrition. Are you getting 0.8-1.0 g protein per pound of bodyweight? Are you getting enough healthy carbs and fats (often overlooked for recovery)? And are you getting enough sleep? If you answered yes to those questions and still don't feel able to add a 4th day of training, then I'd reassess your current training, as in that case you're likely overdoing it in your current sessions.
I’m a female basketball player, I want to lift and get more athletic. (My brothers play Fortnite and switched my pfp) Does anyone have a good workout plan to do this? I know I should use plyometrics and strength training I just can’t find a good workout to stick with
You can try our Peak Strength App. We have programs just for basketball and you try your first 5 workouts for free if you're interested: www.peakstrength.app/?YT&Video&APP&UltWOSplit
@@GarageStrengthHey, is there a chance that you can make a video about how to implement every part of athlete training into one big off season programme. By that I mean gym work, cardio, sport specific technique training(In my case its handball) organized, at an example monday legs+cardio tuesday upper+sport specific etc. Thanks in advance
🎉💪🏼🎉🤸♂️🎉🏋♂️🎉⛹️♂️🎉
Power Impulse Training like Arnold is believed to sap away Cyberdynamik Resiliency.
Bullet-proof Pogo Head 😢
Cool channel, content. I also dream of a disc, and I also have a RUclips channel.
Tar and feathe.......r
What abt 7 day split
Anyone doing split squats should have a good orthopaedic surgeon in mind who specializes in knee replacements.
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