I can’t believe how many athletes still do body-part splits. You’re an athlete. Not a bodybuilder.
Dividing the week into muscle groups doesn’t work for athletes.
Too many activities don’t fit into a “muscle category” for example an olympic lift (or your sport!).
Instead, use the high-low concept:
What is High-Low Training?
High-low training was popularised by famous track coach Charlie Francis.
The high/low training is alternating days of high and low CNS stress.
Allowing you to maximally stimulate different biological systems of the athlete with sufficient recovery. Whilst blending technical and physical preparation for sport.
Instead of thinking about muscles, you think about your body like a neural battery.
High CNS activities such as sprinting and heavy squats drain the battery fast.
You need at least 48hrs to recharge after these activities.
If you perform them on consecutive days you’ll risk underperformance.
High vs Low Training Activities
Examples of high strain (takes at least 48hrs to recover from) vs low strain activities within contact athletes
Keeping at least 48hours between the high days allow you to not only maximally recover, but when you come back to do the next session, you’re fully recovered and able to execute it maximally.
Putting the low-days between these sessions, still allows you to develop different systems whilst balancing recovery.
Example High-Low Programme
Example plan for a rugby/American football athlete:
