Best Training Split for Athletes

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I do heavy push pull legs during offseason, explosive work going into season, and then just maintain the rest of the year

Somebody-lkdm

Could you please do more videos that address ways to train your feet, ankles, hips, and core. I already follow your very code elite, and I really like how you address these. I know that you came back from a real grade 3 ankle injury and you spent three or so years getting back. I would love to hear more about the type of movements and things you did to help you come back. I also had a ankle injury two years ago and using very code elite movements and my coaches movements, I have been able to come back strong but still not 100 percent. I understand it is a constant life long mindset when it comes to things like these. Just to add FYI I consider myself a pretty elite level athlete, I am 30 with a very long training history(national level short track speed skating). I right now train to keep building resilience in the body, and trying to age gracefully while building up my athletic potential in a holistic:longevity approach. I train twice in a day but not to run my body down. More mobility, body awareness, and strength training. I love playing basketball and my main vice is sprinting mainly 200/400M. Luckily I am not a professional athlete, and my profession is in finance and accounting. I just love training and the discipline. Since I’ve been immersed in it most of my life. I am very big into sleep/recovery/nutrition. Anyways would love to keep hearing more about the continual grind of becoming a better mover after injuries and just to hear some things you keep doing and have done after your ankle injury.

michaelkim

This is my split:
Plyometrics, upper, lower, upper, rest, repeat.

Alex_Jones_Fitness_Official

well said mate. One exercise per body part split into one whole segment with a rest day in between and/or active recovery methods to keep the muscles from stiffening up too much.

thwonder

Upper and lower is the best fr. I’ve following these for 2 years. Gained very much strength and muscle, along with athletic performance.

shawnzhou

awesome content bro. very informative and easily digestible

keananpather

Awesome info... I definitely need to get back to full body.

tonyjohnson

Push pull legs is also a good split . Since it focuses on movements.

ugbuga

Best for off season is 6 day high frequency low volume full body
1 Day - Push Lower Legs - Push Upper Legs - Push Upper Body - Stretching (3 sets of each / 1 exercise each)
2 Day - Pull Lower Legs (tibs) - Pull Upper Legs - Pull Upper Body - Yoga (3 sets of each / 1 exercise each)
3 Day - Push Lower Legs - Push Upper Legs - Push Upper Body - Core (3 sets of each / 1 exercise each)
4 Day - Pull Lower Legs (tibs) - Pull Upper Legs - Pull Upper Body - Yoga (3 sets of each / 1 exercise each)

5 Day - Push Lower Legs - Push Upper Legs - Push Upper Body - Stretching (3 sets of each / 1 exercise each)
6 Day - Pull Lower Legs (tibs) - Pull Upper Legs - Pull Upper Body - Core (3 sets of each / 1 exercise each)
7 Day - Rest

3 Week cycles. Same weight for 2 weeks. Go up in weight on the 3rd week and drop volume down to only 1 set instead of 3.
For the next cycle use the new heavier weight that you used for the single set the previous week but now for 3 sets.
1st 6 week cycle is sets of 8, next 6 week cycle is sets of 6, next 6 week cycle is sets of 4.
Once you get through a full 18 week cycle, start back over on your sets of 8, but now use the weight you were using for sets of 6.
auxiliary
athletic

ThePetieProject

Why only one exercise per body part? Can I do more?

federicosciascia

Would love to see PJF to come out with with a strength/power lifting program for basketball players. Maybe in the near future 😏👍🏼👍🏼👍🏼👍🏼

elsincer

Can someone help me with a training split? Game on Saturdays (sometimes, but rarely Sundays) practice Monday, Thursday, Friday. Work out in the morning with dumbbells before school.

hehey

If you have time or in the off season Push pull legs is best

mot

4x in a week is a good for gain pounds and get more strenght/athleticism for basketball?

TUESDAY - UPPER BODY
WESNESDAY - LOWER BODY
THURSDAY - REST
FRIDAY - UPPER
SATURDAY - LOWER

Gangshit

I've never did any weighted vertical jump routine, not even squats; what do you recommend for me to do. If it's possible, please share me any vert code program, I would really appreciate it. 🙏

amjedalsadig