Splitting the strength training sessions | 80/20 Endurance

Splitting the strength training sessions

Viewing 4 posts - 1 through 4 (of 4 total)
  • Author
    Posts
  • #11483
    Marius T
    Participant

    Hi all,
    I have a question related to strength training.
    The premium edition plans contain 2 big working sessions, on two different days ( e.g. on Monday and Thursday)

    Now, like many others, I found that the time required to execute the sessions is 60 to 90 minutes, if you want to do a proper 10 min warmup, the session itself and a little bit of cool down.

    To save time, can one split the big sessions into mini sessions and split them before/after a swim, bike or run workout?
    Will be this approach still efficient or the results will be suboptimal and will be better to stick with the plan as prescribed ?

    A practical example, using a sample big session from the site:
    (3) Elevated Deadlift – 8
    (2) Pallof Press – 5 x 10s

    (3) Split Squat with Counterweight – 12 each way
    (3) Single-Leg Hamstring Bridge -12 each leg

    (3) Kettlebell Pull Through – 45s
    (3) Posterior Tibialis Heel Raise – 8 each leg

    (3) Hip Flexor Leg Swing – 8 each leg
    (3) Single-Leg Band Passover – 10 each foot

    (3) Single-Leg Row – 15

    What I’m thinking is the following:

    Mini session A – money makers movements, to be done as prescribed by the plan, as independent workouts
    (3) Elevated Deadlift – 8
    (2) Pallof Press – 5 x 10s

    (3) Split Squat with Counterweight – 12 each way
    (3) Single-Leg Hamstring Bridge -12 each leg

    Mini session B – core orientated session, to be done after/before a swim, bike or run workout
    (3) Kettlebell Pull Through – 45s
    (3) Posterior Tibialis Heel Raise – 8 each leg

    (3) Hip Flexor Leg Swing – 8 each leg
    (3) Single-Leg Band Passover – 10 each foot

    (3) Single-Leg Row – 15

    Thank you,
    Marius

    #11507

    Hi Marius,

    Breaking the workouts into two sessions as you have noted will work great. I would recommend switching the posterior tibialis heel raise and the pallof press to keep all major lower leg efforts on the same day and the B session even more core oriented. My suggestions below:

    A:

    (3) Elevated Deadlift – 8
    (3) Posterior Tibialis Heel Raise – 8 each leg

    (3) Split Squat with Counterweight – 12 each way
    (3) Single-Leg Hamstring Bridge -12 each leg

    B:

    (3) Kettlebell Pull Through – 45s
    (3) Hip Flexor Leg Swing – 8 each leg

    (2) Pallof Press – 5 x 10s
    (3) Single-Leg Band Passover – 10 each foot

    (3) Single-Leg Row – 15

    Let me know if you have any questions.

    Best,

    #11512
    Marius T
    Participant

    Hi,
    Thank you for your kind answer. It really make a difference for us, amateurs trying to juggle with all aspects of life 😊

    Sorry if this is splitting the hairs, but I have a development of this idea. I promise that this is the last one :))

    I has thinking at Post-Activation Potentiation (PAP) principle and his application on our situation.

    So, what is your idea about combining a bike interval session and a SC session, like this:

    Warm Up – 10 min on the bike
    SC
    (3) Elevated Deadlift – 8
    (3) Posterior Tibialis Heel Raise – 8 each leg

    (3) Split Squat with Counterweight – 12 each way
    (3) Single-Leg Hamstring Bridge -12 each leg

    Bike intervals, let say CCI5, which is
    4 x (8 minutes Zone 3/3 minutes Zone 1)

    Cool down – bike, 5 minutes Zone 2, 5 minutes Zone 1

    Marius

    • This reply was modified 2 weeks, 5 days ago by Marius T.
    #11517

    While PAP can be beneficial (especially in high power/strength workouts) I would encourage experimenting with it. Within PAP there are responders and non-responders. Identify if you feel your power output is consistent or better with the PAP or do the strength workout after.

Viewing 4 posts - 1 through 4 (of 4 total)
  • You must be logged in to reply to this topic.