Strength training – 2 shorter sessions vs 1 longer session
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Hi all,
Currently starting a transition period and I’m considering doing strength training a bit differently. Instead of 2 sessions per week of 60-75 mins each, I’m looking at dividing these into 4 sessions of 30-40 mins each. Effectively, I’d be dividing each strength session into 2 shorter sessions. I have the time to do this in the evening while also progamming an aerobic capacity session in the morning on appropriate days, so scheduling isn’t an issue. I believe this would be easier to adhere to, and rebuilding a consistent training schedule is really the goal of this transition period. Curious to hear if anyone has had success or failure with this style of programming strength training.
For context, I come from a strength training, anaerobic-dominant background and am really only looking to maintain what strength I have, as the law of diminishing returns would kick in if I tried to gain more max strength. I find the prospect of lifting for an hour or more hard to get psyched for these days, and I struggled to consistently train strength in my last base period.
I am following the mountaineering plan as well and agree the core and general strength circuit feels long towards the end of the transition phase (I can’t wait to start max strength).
By spreading out the strength work over four days you would still be accomplishing the same amount of work/training input per week but from a time efficiency standpoint I think you are better off just doing the long sessions twice per week when you factor in getting to the gym, changing, warming up and setting up/putting away equipment.
Also one exercise per session for sessions (assuming you intend to split the work this way) would require more sets of the same exercise and might make you extra sore and/or lead to sub optimal training effect because you won’t be able to go as hard on the latter sets.
@alpinewithb Thanks for the reply. I’m doing my own programming, but I’ve seen some samples of the 6 month mountaineering plan and the strength sessions certainly do look long at times.
For further context, I work from home and have a range of weights at home up to a pair of 32kg and a single 36kg kettlebell, so time efficiency and equipment are not an issue because I also train at home.
For the split, I’ll still only end up doing each movement twice a week (Mon-Thur or Tue-Fri), but you’re right that it could lead to extra soreness so I’ll have to monitor that. It just seems to be a better schedule for my needs. I think the novelty factor is important too; I’ve done a lot of strength training in the last 3 years (before I started structured endurance training for mountaineering) and I found the twice a week split hard to adhere to in my last base period because I’ve done so much of it, so I’m keen to try out different ways of programming strength that could be easier to adhere to. I’m less concerned about going hard in the transition period because I’m really just focusing on getting back into a consistent strength training routine. I’ve mentioned before that I’m in the fortunate position of being near the point where the law of diminishing returns will kick in if I try and build more strength, which also makes going hard less of a concern at the moment.
Really I was just curious to hear if anyone else had tried a similar split and had good/bad results from it.
Andrew-
I split my base volume currently as I rehab my knee and occasionally I’ll split my strength training depending on duration and how well i’ve fueled preceding the workout. I split to make sure I’m getting quality form and recruitment during my runs so that I don’t start losing form and stressing connective tissue unnecessarily.
I’ve noticed that with the splitting I get much better quality in terms of form, recruitment, and overall energy levels (obviously, right?) This is true for both my base workouts and my strength training.
I do lose more time to warming up and cooling down, though. It sounds like this isn’t an issue for you, however. There is also a nagging feeling that I’m losing an intangible amount of resiliency because I’m not spending as much time working while fatigued.
I feel like the improvement in quality of work done is worth the extra hassle.
I’m following the 24 week mountaineering plan and am in the final weeks where there is only one short max maintenance workout a week. In my max strength period I worked up to a 170# step-up for 5×5 and 150# lunges for 4×4 twice a week. For the past 5 weeks I’ve been doing 3 sets of 5 reps for step-ups and lunges at those same weights and they actually feel easier each week. I was skeptical about maintaining my strength with only one workout that lasts just 50 minutes including my warmup but have been happily surprised.
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