Choosing a Weekly Training Split Part 7

Option 7 is separating workouts into speed and power/ strength and hypertrophy. This is a fairly advanced split usually recommended for athletes that need both strength and power (strength + speed) such as mma competitors or football players, and can be complicated to program, especially around the physical demands on an in-season athlete. Speed and power days are generally devoted to Olympic lifts, plyometrics, jump stretch banded variations of the big three and resisted speed drills, while strength and hypertrophy days are devoted to more "traditional" heavy lifting and select isolation work for size in specific places. This is generally a 2 to 4 days per week split, depending on the other training demands on the athlete, and whether they are in or out of season. An example week might look like: Monday speed and power Tuesday strength and hypertrophy lower Thursday speed and power Fri strength and hypertrophy upper Sample workouts: Speed and power- Box jumps 5x3 Hang cleans 8x3 Jump stretch band deadlifts 3x5 Explosive chest press in smith machine 3x6 Strength and hypertrophy upper- Cable row 4x8 Bench press 5x5 Chin up 3x to failure Dumbbell military press 3x8 Lateral raise 3x12 Bicep curl 3x12 Skull crushers 3x12 Strength and hypertrophy lower- Back squat 4x6 Deadlift 5x5 Hip thrust 3x10 Walking lunge 3x16 total steps Quad extension 3x12 Hamstring curl 3x12