i want to start a program focusing on both explosive strength and power i was thinking about a split like this
Day 1:
upper body push
Day 2:
Snatch
Quad domainat lower body
core work
Day 3:
upper body pull
Day 4:
Clean and jerk
Hip domainat lower body
core work
my current stats are
age: 17
height: 5’8
weight: 175-180lbs
Bench press max: 255lbs
Squat max: 335lbs
Dead max: 345lbs
Clean and jerk: 205lbs
snatch: 145lbs
how do you all think this split is set up if anyone has any good ideas of what i could change. I dont think i am going to have to much benching in this program because i want to focus more on overhead strength and also i had 2 surgeys on my shoulers and benching doesn’t always feel to good.
also 2-3 days a week i will be running hill sprints and doing some sandbag work.
what i am wondering about is what kind of sets and reps i should for this split.
for upper body push i am going to be doing
Push press
Incline DB
dips
Skull crushers
Upper body pull
Pull-ups
Barbell row
Pul-overs
Curls
on quad domaniant day
snatch
front or back squat
single leg(lunge split squat ect.)
core work(side bends, decline sit-ups hypers, ect.)
on the hip domaniant day
Cleans
Dead lift(snatch grip, trap bar, RDL’s)
Glute ham raises or maybe DB swings
core work
nice program. definitely something an athlete would do i say.
The lower body days look good to me, basic and effective, but I personally don’t see any need to split the upper body into push and pull.
yeah i’m gonna combine the 2 upper body workouts
first workout
vertical pull
vertical push
shrugs
bicep/tricep
second workout
horizontal push
horizontal pull
pull-over
bicep/tricep
i’m still unsure about the set and rep set up if anyone could give me an idea
For the big stuff (presses, rows, and chins) I personally prefer the 6-8 range. Any more feels too light and any less feels a little too heavy. I’d just pick some exercises, progress on them as long as possible, then switch them when progress stops. This tends to be about 3 weeks for me.