Condensing a four-day routine to two days...

WHIP IT!

I've been working a four-day, weights only strength programme for the past four weeks.

I will be back GAA training in about two/three weeks and will need to adjust this to two days a week.

Obviously, I'll have to pay a lot of consideration to the fact that I will be having the life ran out of me every Tuesday and Thursday for about 6 weeks once pre-season starts, and will have to pay the necessary respect to the need for recovery etc.

I have been following this routine (highly recommend it btw): http://www.defrancostraining.com/articles/articles.htm

My routine has been (with the odd week-to-week adjustment) Mon-Tues-Thurs-Fri with rest days on Wednesday, Saturday and Sunday.

I would like to condense the weights work to Mon and Friday. I assume it won't now be necessary to split the upper body and lower body work as I have been doing?

Which of the exercises from the defranco programme would be dropped? I think some are obvious, the curls etc - I was planning on pretty much basing the weights wrok around the bench, squat and deadlift...

I find the super-sets are great for working up a bit of a lather!

Any advice?

MONDAY (Max effort Upper Body)
A - Benchpress
B - Flat DB press
C - Superset, BB Rows & DB power-cleans
D - DB Shrugs
E - DB Curls

TUESDAY (Dynamic Effort Lower Body)
A - Box Jumps
B - Bulgarian Splits (with DB)
C - Deadlifts
D - Hanging Leg Raises

THURSDAY (Repetition Upr Body)
A - Incline DB press
B - Superset, Chin-ups & Rear Delt Flyes
C - DB Lateral Raises
D - Superset, BB rows and DB curls
E - Plate pinch or Cap of Crush gripper

FRIDAY (Max Effort Lwr Body)
A - Free Squats (really starting to love doing these!)
B - Bulgarian Split-squats (with DB)
C - Deadlifts
D - Abs Circuit

amazingemmet

No its not the best idea on how to arrange the program.

Here's the template for how to fit the program around speed work

http://www.t-nation.com/findArticle.do?article=05-100-training

imo though, I'd drop the RE days and the DE legs day. As one now your back in season you don't want to be building mass but maintaining what you got so it'll be too stressful on your system to be trying to grow and do full on training. And I'd drop the DE legs day as you'll be doing plenty of speed work with your team.

On the ME Days, I'd keep the format for the first exercise ie working up to 3-5rm but i'd cut the number of sets in half on the other exercises, which should give you a nice comprise between recovery and keeping your strength up

WHIP IT!

amazingemmet wrote: »

No its not the best idea on how to arrange the program.

Here's the template for how to fit the program around speed work

http://www.t-nation.com/findArticle.do?article=05-100-training

imo though, I'd drop the RE days and the DE legs day. As one now your back in season you don't want to be building mass but maintaining what you got so it'll be too stressful on your system to be trying to grow and do full on training. And I'd drop the DE legs day as you'll be doing plenty of speed work with your team.

On the ME Days, I'd keep the format for the first exercise ie working up to 3-5rm but i'd cut the number of sets in half on the other exercises, which should give you a nice comprise between recovery and keeping your strength up

Cool, thankes Emmet - and also, thank for the original link! Great programme and I've really seen the benefit.

amazingemmet

Yeah its a good one alright, I'm using it when i go back in january for awhile