Temporary Training Split

Well, I'm pretty bummed about not being able to train legs.  :(

I've been having this hip pain for the past couple of weeks, and I know to listen to my body and not push through the pain. But I HATE not being able to squat and deadlift!!! Sprints are also out, which sucks because I love doing them. I'm going to get it checked out next week, so I can hopefully figure out what is wrong and how to fix it.

I've never ever had any type of injury before, and I'm really trying not to let it get me down. I just keep thinking all these catastrophic thoughts like, 'I'm going to lose all my strength! My legs are going to shrink if I can't train them! What if I won't ever be able to squat or deadlift again??!!'

But just because I can't train legs doesn't mean it's the end of the world! And hopefully it will only be for a few weeks at most. I am just going to have to change my workout split since right now I'm doing upper/lower/upper/lower, and without legs that would leave me with only 2 workout days. Which is NOT gonna cut it!!

So here's what I'm planning on doing for the next few weeks, or until I can work legs again. I'll be using a push/pull type split something like this:


MONDAY PUSH:
Bench press
Arnold press/db press
Feet Elevated pushups
Dips
+
Full body conditioning circuit(battle ropes, burpees, mt climbers, etc.)


WEDNESDAY PULL:
1 arm DB snatch

Tbar row wide grip
Neutral pull-ups (weighted)
DB bicep curls ss w/back extension
Hanging leg raise ss w/ 1 leg calf raise


Jump rope conditioning
 

FRIDAY PUSH:
Muscle ups
Push press
DB incline Bench press
Hspus
Cable pressdown 

SATURDAY PULL:
BB snatch
Wide pull-ups
1 arm row
Inverted row or face pulls
Cable curls/calf raise
Ab wheel rollouts
Conditioning circuit, pyramid style?


Tues/Thurs/Sunday: 30 minute walk with my dog


Comments

  1. I'm so sorry about your hip pain. You are smart to listen to your body. Just keep in mind that results are 80% NUTRITION, and 20% training. Keep your nutrition right, and I bet your legs won't lose a thing!

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    Replies
    1. I hope so! I have worked so hard to get these chicken legs to grow!!

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