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  Click here to go to the first staff post in this thread.   Thread: Strength training twice a week

  1. #1
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    Default Strength training twice a week

    Due to some work commitments and a new sport im finding it very difficult to train my usual 3-4 times per week. Although i have been lazy lately i used to do the standard squat/press/dead routine 3 x week (mon,wed,fri) with an extra day (sat or sun) if i felt like it that consisted of only squats and some pressing or pull ups. Now that ive taken up a martial art (tues, thur) and i have to work most saturdays im left with little time to weight train, does anyone else only train 2 days with large breaks between sessions and have good gains? Does anyone know of any good strength programs that cater to 2 days a week training?





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  • #2
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    Wendler's 5/3/1 does

    Monday
    5/3/1 Squat/Deadlift (rotate)
    Assistance

    Thursday
    5/3/1 Bench/Overhead (rotate)
    Assistance

    Alternatively you could do both on one day.

    If you wanted to do something full body 5x5 would work really well in a 2 day format as well, a lot of rugby players do it.


  •   Click here to go to the next staff post in this thread.   #3
    SIR BENCHALOT

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    You can do buttloads of programs 2 days a week. WSB and 5/3/1 come to mind straight away and its easy to find templates to follow. You could just do the program you're doing but only twice a week if you want to keep it really simple, maybe add a couple of assistance exercises to your program to make up volume.

    5/3/1 and WSB can be broken down like this...

    Workout A
    Press
    Squat
    Press Assistance
    Squat Assistance
    Back
    Abs

    Workout B
    Press
    Deadlift
    Press Assistance
    Deadlift Assistance
    Back
    Abs


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    thanks guys i read somewhere that 5/3/1 came as a 2 day template but i didnt have much luck finding it.

    i really like this:

    Quote Originally Posted by Oliver04 View Post
    Wendler's 5/3/1 does

    Monday
    5/3/1 Squat/Deadlift (rotate)
    Assistance

    Thursday
    5/3/1 Bench/Overhead (rotate)
    Assistance
    but i'd have to do it monday and friday or wednesday and sunday which probably wont make any difference anyway.
    Last edited by CaT_SPeW; 10-10-2010 at 07:09 PM.


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    20 rep squat program was originally a twice a week program, a bit tough for most though David, still the best around seeing as your not contemplating competing in powerlifting, why train like one?


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    SIR BENCHALOT

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    A collection of 20 reps squat program versions...

    20 Rep Squats - Starting Strength Wiki

    Mark Rippetoe says:
    Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.


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    Quote Originally Posted by PTC View Post
    20 rep squat program was originally a twice a week program, a bit tough for most though David, still the best around seeing as your not contemplating competing in powerlifting, why train like one?
    good point. The 20 rep squat program your referring to, is that the one that has the 20 rep SLDL's and has sets of 2x7 for mp and bench?
    Posted via Mobile Device


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    Yep, thats the one


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    Quote Originally Posted by hyjak View Post
    good point. The 20 rep squat program your referring to, is that the one that has the 20 rep SLDL's and has sets of 2x7 for mp and bench?
    Posted via Mobile Device
    good luck


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    hmm but the 20 rep may interfere with your martial arts. but its up to you. you may just want to squat on friday or sundays. and maybe do most upperbody and some cleans on the wednesday.
    Harry



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