Split Routine and Time issue Help.

S

soccergod

0
Ok guys,

my lacrosse season is about tostart on Monday. I am going to start doing a split routine because of time issue. I get out of school at 3:10 and our practice starts at 4:00. I have about 30 or less minutes to do a workout. I know for you guys thats plenty of time but for me with a gym full of people its hard.

Some people on here helped me put together a split routine already:

Upper body:
dead lifts
bent over rows
pull ups
flat bench press
incline bench press
shoulder press

Lower body:
Squats
stiff legged deadlifts
calves
Curls
skull crushers

The problem is that the Lower Body workout I can get done pretty quick because the squats and deadlifts are the only ones that take awhile, the rest i can fly thru. But during the Upper body, it TAKES SO LONG and i am unable to do some excercises fully becausee im so tired out.

Can someone help me put together a routine that wont take as long and are compound movements. I just dont know what to do.


Also another thing is that during lacrosse season I was thinking of cutting but that would leave me with no energy, so i thought i would just keep bulking. But im having trouble with that because its running and i just cant eat that much.
So would Eating maintenance calories, working out, lacrosse practice, with not limiting my carbs. I eat oatmeal in the morning, rice at lunch, and rice at dinner. In between im going to not eat alot of carbs.
Would doing that make me lose fat SLOWLY or even Fast with ENERGY?

And if i was to do that can i stick with a 4x8 rep set or do i have to like 5x5?
Thanks
 
Upper body:
dead lifts
bent over rows
pull ups
flat bench press
incline bench press
shoulder press

Lower body:
Squats
stiff legged deadlifts
calves
Curls
skull crushers
Click to expand...

Wondering why you have three pushing motions vs. one pulling on workout one. Also, why the isolated arm work? Don't see much transfer to lacrosse, unless you just want to have jacked arms.

I don't like to talk in terms of specific exercises but in movement patterns. There are 6 primal movement patterns: squat, dead lift, lunge, push, pull and twist. Your workouts should cover each movement pattern (or some combination or variation).

For example:
Workout 1
horizontal pushing
horizontal pulling
bilateral quad dominant
unilateral hip dominant
rotational core

workout 2
vertical pushing
vertical pulling
unilateral quad dominant
bilateral hip dominant
rotational core

Workout 3
Same as one, only with some variation within the same movement patterns

Do them in a pattern like this:
Week 1
1 2 1

Week 2
2 1 2

Week 3
1 2 1

and so on...

Since you are an athlete, I would certainly focus on speed work (plyometrics).

Let me know if you need examples of the motions I described. There is no hard fast rule as to what order you do them in. I tend to focus on the biggest groups first, but many exercises will combine them (like a lunge with med ball twist or a push-press complex). The idea though is that you aren't training your body like a bunch of seperate "parts", rather training "kinetic chains".

What level are you playing (HS, college, semi pro or pro)? That would make a huge difference in any actual program that I would recommend. There are some pretty good sport specific exercises you can do, but the level of specialization diminishes significantly the younger you are.
 
jp, Doesn't workout one have three pulling movements...pullups, bent over rows and deadlifts?

I would put deadlifts with a lower body workout (if you are going to do an upper/lower split, which, no offense, but you don't have yet) I don't think you need shoulder press every upper body workout, and I don't think you need both incline and shoulder press every upper workout because they're both hitting the delts, maybe if you were just doing one upper body workout per week.

curls and skull crushers are not lower body...at all.
 
i play Hs lacrosse. I still dont really under stand the workout you gave me. Can you explain a littler better?

What should my workout look like? I just dont Have a TOn of time.

Thanks
 
soccergod said:
i play Hs lacrosse. I still dont really under stand the workout you gave me. Can you explain a littler better?

What should my workout look like? I just dont Have a TOn of time.

Thanks
Click to expand...

Look at his workouts 1 and 2 and notice the movement direction he is referring to (i.e. horizontal pulling). Then you just alternate workouts like
Week 1-1 2 1
Week 2-2 1 2
etc
 
so these a 3 days a week, pretty much full body workouts just a little different.

So im having trouble understanding the horizontal and vertical, wouldnt horizontal be dead lifts and squats with bench press also? Whats the vertical ones like.

And will these be able to be done in less than 30 min
 
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