Variable/Flexible Training Split

Training
1

Hey guys, I’m looking for advice on variable/flexible/“loose” training splits.

I play hockey 2-4 days per week, and I’m looking to fill in the gaps with my training days. Thus, I’ll probably be training 2-4 days per week. Recently I’ve been doing full body “whatever I feel like” routines, which have been fine since I’ve been focused on other things such as rehab and some health issues, but now I want to refocus on building strength and muscle (emphasis on muscle.)

I’d like a routine that allows me the maximum amount of flexibility. I’d like to workout Friday, Saturday, Sunday on some weeks, or Monday, Wednesday, Friday, Saturday on other weeks, etc. Obviously this means I can’t have set days of the week where I do specific body parts or movements, but rather it must depend on what came before. I’d also like to be able to shift leg work around independently of upper body work, as it can be hard to skate if my legs are dead from training the day before. Additionally, a variety of injuries preclude me from heavy squats/deads, so I’m trying to use some lesser-intensity alternatives with higher frequency. Maybe I’m looking for some kind of modular three-day split with an optional fourth day. I’m really just thinking out loud… please post any interesting splits you’ve tried or read about.

Thanks!

2

Maybe Chad Waterbury get big program could be modified to suit your situation. His usual suggestion is total body training 3 X weekly based on a squat or deadlift variaton - a pull - a push variation. Each WO inculdes 3 coumpond exercise with optional isolation work. I got his book at the librairy: Huge in a hurry.

Personally i like working out 6 days weekly so inspired from his suggestions i do split upper/lower body. He plays with frequent training varying loads heavy/medium/light.
Maybe you could use light or medium for legs work, using some principles adapt to your other activities. He also suggest 2 weekly total body workouts for athlete who have some time to workout between trainings and their sport days.

Click on articles / featured authors scroll down you will have many articles from him.

All the best.

3

Do a 3 day split:

Day 1: chest/delts/tris
Day 2: back/bis
Day 3: legs/calves

Cycle through the days in that order even if you train more than 3 days. So obviously a week you train 4 days, one of the days will be repeated. And if you’re going at least 3 days, you’re assured to hit every muscle group at least 1x/week.