Ok, continuing from Part 1, I want to address two more general issue and then give some examples of how two a day training might be applied to weight training along with a couple of other sports.
Summarizing Two a Day Training in the Weight Room Part 1
First let me summarize the points I made in Part 1 of this series.
- Two-per-day training is training the same muscles/movements twice a day with an, ideally, 4-6 hour break
- Initially, individual workout duration should be kept at roughly 40-45 minutes. Or you can do one full workout (60 minutes) and one supplemental workout
- The workouts should be divided into heavy and light where the following guidelines apply
- For Growth Training
Heavy Training is anything below 8 reps
Light Training is anything higher than 8 reps (at an appropriate intensity) - For Strength Training:
Heavy training is anything below 5 reps
Light Training is anything that falls under repetition effort or dynamic effort methods
With that out of the way, two more general points and then sample workouts for different sports.… Keep Reading