The Ultimate Workout Split For Athletes

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Күн бұрын

This is the ultimate workout split you can use to improve your strength, speed, and overall athleticism for high performance athletes with ‪@GarageStrength‬ Coach Dane Miller.
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0:00 3 Day Athlete Split
1:56 Elements of an Athlete Strength Program
4:36 4 Day Athlete Split
8:07 5 Day Athlete Split

Пікірлер: 68

@GarageStrength 6 ай бұрын

Sign Up FREE for 7 Days to our Athlete Strength Training App - Peak Strength 🥇 👉 www.peakstrength.app/?YT&Video&APP&UltWOSplit

@MiIcEnAaS 6 ай бұрын

Built my workout plan around Garage Strength videos, currtently running a 3 weight training days and 2 outdoors training. Lowerbody strenght Upper strengh Athleat day (pylos+basketball) Fullbody Strength Max sprinting + quick basketball work It has been amazing for me

@f1n3ss3r4 6 ай бұрын

Hey would I be able to know all of the workouts you do?

@Germaniummouse 6 ай бұрын

Please share your routine 🙏

@Adumbb 5 ай бұрын

what exercises and stuff should i do?

@Drejjj989 4 ай бұрын

that's awesome 👌!! I am building my workout plan as well. Please share yours!

@RealMattKiefer 2 ай бұрын

I FUGGIN LOVE THIS CHANNEL

@jonahblackman2718 5 ай бұрын

I think an amazing video would be specifically for Lineman in football. Both sides of the ball. As a lineman I dont find many videos specialized for us and I think it would be very helpful

@officiallolbg 6 ай бұрын

Great🐐

@drip369 6 ай бұрын

Can you do a video about the Agility Ladder ?

@SoulRollerFIN 4 ай бұрын

Great content as always. As a grappling & strength/conditioning coach I totally agree with the 4 day split. And I totally disagree with the bench press for grapplers. :D Slight incline dumbell press on a hypertrophy day is good though, and dips are great for chest development.

@ates423 6 ай бұрын

I’ve been running a 6 day a week Push and ABs Pull and power cleans Heavy leg and balance work and high intensity cardio Upper body (chest shoulders traps and back) and abs Power cleans + plyos + legs + high intensity cardio Active recovery/plyo day Each day I cycle through new workouts but I make it a goal to target each kinda movement twice a week: squat, bench, deadlift, core, cardio, sprints, power cleans, vertical jump work, sled pushes, push-ups, pull-ups, etc I hit mostly free weight movements and balance movements with only a couple of isolated machine exercises (as I want to avoid making my routine a bodybuilder routine) just to target any weakness in my body. I’d say that my training is about 60% strength training and 40% athletic training. Works great for me because my focus is to primarily be strong while being athletic enough to dunk a basketball off a fast break and run a solid 40 yard/mile time. Edit: I wouldn’t recommend beginners to hop into this kinda training because it took me a couple years to be build up the foundation to be able to handle this kinda volume and stress on the joints daily. I originally started with 3 days a week and worked my way up to 4 days a week etc

@gainlinefitness 4 ай бұрын

Sounds like a fun split! Tbf though even for more advanced athletes, training plyometics two days back to back will likely be at best counter-productive and at worst detrimental. Obviously there's always exceptions to the rule and the degree to which it will matter depends greatly on the intensity and volume of said plyos. But generally speaking I'd avoid butting plyo days against each other.

@twistafps4033 3 ай бұрын

Do you train till failure every day?

@ates423 3 ай бұрын

@@twistafps4033 no, one or two weeks out of the month I go till failure or progressive overload, the other two weeks are semi deload

@hamza.69_77 6 ай бұрын

Can u make a video about soccer upper body day

@jjhbball 6 ай бұрын

I've been doing 3 lower/upper splits per week, so six days. I just try to keep volume a little lower since the training frequency is higher.

@user-ge9db6dh1r 6 ай бұрын

Beginner to pro make video for wrestling ❤❤❤

@adithyanishant5193 6 ай бұрын

what changes do you make in season

@voreqejackson1238 6 ай бұрын

Is training each of these qualities once a week really enough to see results? And if so will you improve in all areas or will you need to focus on one area and maintain the others?

@ThomasRamsay1 6 ай бұрын

I still can’t tell if the elephant noises are legit or a joke

@drip369 6 ай бұрын

F=mA

@tallndorky 6 ай бұрын

Or just ANNOYING! I’ll be blocking this channel, especially since I’ve watched a couple of them and learned nothing new.

@AlineNicolini 6 ай бұрын

I agree. Very annoying@@tallndorky

@DM-jt4rh 6 ай бұрын

VERY ANNOYING NOISE!!!

@Supermulatten 6 ай бұрын

Super legit!

@Drew_Gal 2 ай бұрын

Is this split good. day 1 heavy legs and core day 2 chest and back day 3 arms and plyos day 4 shoulders and triceps

@ewroon9067 4 ай бұрын

So when we do this 5day split should we begin the cycle again or do we have 2rest days. As in monday-friday lifting and sat, sun rest

@reggie8285 4 ай бұрын

So how would this translate to training for something like Seal

@stivarul 6 ай бұрын

i need program for kabaddi workout

@mattbattaglia4694 2 ай бұрын

Would be so dope if you had a program for people 30+. I'm almost 35 and I'm just tryna stay strong, explosive, mobile, and agile for the rest of my damn life.

@spitalhelles3380 Ай бұрын

You can still train normal

@user-nt1oz8hc6i 4 ай бұрын

Hi there coach!!, uhm Iam Isaac and i'm only 15yrsold athlete (discus thrower)from Philippines. I want to go to university when i enter my college I want to be a stronger coach, can you give me some advice and program training so i can have more knowledge about like rotational, strength. I m watching to ur videos but some, icant understand or get it🤗😅

@drip369 6 ай бұрын

Yes. Yes. And yes.

@officiallolbg 6 ай бұрын

YESSSS!💪🏽🔥

@obiwanquixote8423 6 ай бұрын

Are athletes usually hitting the weight room before or after their sport practice? I struggle with multi-sport athletes who have some kind of practice 6-7 days a week, and how to also make sure there's enough time to recover.

@user-jr2qb6vy5i 6 ай бұрын

After lowkeyyyy

@TheIncidentTracker 6 ай бұрын

Prob should email him for a question, he very rarely responds to comments

@cremac9337 Ай бұрын

What about if im an armwrestling athlete ?

@Thiefowastaken 6 ай бұрын

For the 5 days split. Would you recommend taking a rest day to break up the 5 days or grind all 5 in a row and then take 2 off

@gainlinefitness 6 ай бұрын

That can be pretty athlete specific. A lot depends on your schedule, team training, and your ability to recover. If you can make it work however, an "ideal" set up for a 5 day split might be 3 on - 1 off - 2 on - 1 off.

@khalidhussain9371 6 ай бұрын

Hello sir, can u make video on how to improve shooting range in basketball?

@niharsaxena406 5 ай бұрын

Would this be useful during in-season or off-season?

@aparichit9728 3 ай бұрын

In season but decrease intensity

@pikadrian1263 6 ай бұрын

Will you guys update the soccer program?

@davidpeacock6862 6 ай бұрын

I’ve got a question….. how do you feel about a high school that makes their athletes lift on game days?????

@gainlinefitness 6 ай бұрын

RIP - with one caveat. Doing some low volume and moderate load impulse work (as Dane calls it), in the hours before a game, could potentiate power-derived athletic qualities. I would probably reserve this for well trained athletes, and would certainly test it out for the individual before a practice or scrimmage before just throwing in a variable like that before a big game. This effect will work best for power sports, and the effect will diminish the longer the event lasts.

@tenshunmuggzie3098 Ай бұрын

I’m a female basketball player, I want to lift and get more athletic. (My brothers play Fortnite and switched my pfp) Does anyone have a good workout plan to do this? I know I should use plyometrics and strength training I just can’t find a good workout to stick with

@GarageStrength Ай бұрын

You can try our Peak Strength App. We have programs just for basketball and you try your first 5 workouts for free if you're interested: www.peakstrength.app/?YT&Video&APP&UltWOSplit

@ewroon9067 6 күн бұрын

@@GarageStrengthHey, is there a chance that you can make a video about how to implement every part of athlete training into one big off season programme. By that I mean gym work, cardio, sport specific technique training(In my case its handball) organized, at an example monday legs+cardio tuesday upper+sport specific etc. Thanks in advance

@solomonabla 6 ай бұрын

yeah but wouldnt you be too sore from the previous days to effectively workout 4+ times a week

@gainlinefitness 6 ай бұрын

Perhaps, if you are newer to training. But honestly if you've been hitting the gym consistently for several months, you should be able to add another day in (provided you're not in-season) without much fuss. If you find you are too sore, this could mean a couple of things. Firstly, I'd look at your nutrition. Are you getting 0.8-1.0 g protein per pound of bodyweight? Are you getting enough healthy carbs and fats (often overlooked for recovery)? And are you getting enough sleep? If you answered yes to those questions and still don't feel able to add a 4th day of training, then I'd reassess your current training, as in that case you're likely overdoing it in your current sessions.