Advanced Whole Body / Body-part Split training

Man, this current phase is just incredible.  We had to build up our work capacity to reach this level, but is yielding fantastic and balanced results.  Functional mass, increases in strength, work capacity, and endurance across several energy systems.

The basic framework is:

  • Train Mon, Wed, Fri
  • Whole Body Circuit: Same circuit every session - legs, upper push, upper pull
  • Power Development: using a variety of combination lifts and complexes build on Clean variants or Snatch variants. Alternate every session between Snatch-focus and Clean-focus
  • Hypertrophy: Focus on one or two body parts and smash with volume and high time under tension
Whole Body Circuit: weeks 1 - 4
Mon, Wed, Fri: 3 circuits of
a. Squat: wk1,2 - 20 reps; wk3,4 - 15 reps
b. T-bar row: wk1,2 - 15 reps; wk3,4 - 12 reps
c. Pushup:  wk1,2 - 15 reps; wk3,4 - 20 reps


Power Development: weeks 1 - 4
Monday: medium load complexes; e.g. 3 x 3-3-3-3 (4-movement complex)
Wednesday: light load complexes: e.g. 3 x 6-6-6-6
Friday: Heavy comination lift: e.g. 4 x 1-1-1-1

Alternating between Snatch-focused complex/combo and Clean-focused complex-combo

Hypertrophy: weeks 1 - 4
Monday: wk 1, 2
A. Bench Press: 5x5, 3x10, 2x20
B. EZ-bar curl: 5x5, 3x10, 2x20

Monday: wk 3
A. Bench Press: 5x5, 4x10, 2x20
B. EZ-bar curl: 5x5, 4x10, 2x20

Monday: wk 4
A. Bench Press: 5x5, 4x10, 3x20
B. EZ-bar curl: 5x5, 4x10, 3x20



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