The Ultimate Workout Split For Athletes

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

[GarageStrength]

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[MiIcEnAaS]

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

[ates]

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

[liss_t]

My usual training split is,
Monday - Legs
Lift:
Squats
Hip thrusts
Trap bar jumps release into box jumps (and leg isolation)

Conditioning:
Med ball slams
Box step up knees
Med ball right side slams
10 box jumps
10 teeps each side over box
This workout circuit for 3x

Then battle ropes: 20secs on 10secs off
4 variations of battle rope work for 3sets

Then my Muay Thai practice

Tuesday:

2-3 mile run

Upper body lifts:
Shoulder press
Back rows
Deadlift(only deadlift once a week)
Pull up negatives
Single arm isolation lifts

(PT with coach)
Boxing practice

Wednesday:
Same conditioning’s circuits as Monday
Muay Thai practice
Maybe a 2-3 mile run depending on how my body is doing

Thursday: full body lifts

Olympic lifting:
Hang cleans
Hang clean split jerks
Snatches

Boxing practice
2-3mile run

Friday:
Conditioning circuits from Monday and Wednesday then Muay Thai practice
Then a light run

Saturday: full body lifts
Olympic lifting and some powerlifting

Clean and jerks
Squats
Box squats
Chest press

Sunday rest day

I am a starting junior amateur Muay Thai fighter 15years old girl been training Muay Thai for almost 2 years now Boxing a year and started this split 4-5months ago. I went to practice regularly but started more cardio, conditioning, and weight training a couple months ago. Once I’m 2-3 weeks out for a fight I deload on the weights and practice more and cardio.

I found this account a while ago and studied the videos to really find what would work and apply well and it has really helped me as an athlete.

[mattbattaglia]

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.

[jonahblackman]

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

[ThomasRamsay]

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

[SoulRollerFIN]

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.

[obiwanquixote]

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.

[Drew_Gal]

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

[KillerSkullX]

Do a video about elbow flexors I think I have permanent nerve damage or a compressed nerve idk I think those will help

[drip]

Can you do a video about the Agility Ladder ?

[gedbdhr]

Beginner to pro make video for wrestling ❤❤❤

[tenshunmuggzie]

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

[jjhbball]

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.

[apeslashextras]

me personally, 12 times a week; 2 lower body, 2 upper body, 2 impulse/hypertrophy/abs, 3 sprinting, 1 sprinting technique and 2 plyos

[hamza._]

Can u make a video about soccer upper body day

[ntozhci]

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🤗😅

[ewroon]

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

[cremac]

What about if im an armwrestling athlete ?