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High Frequency training split

So after weeks of doing daft shifts at work, having my motorbike stolen and reclaimed, having half assed training sessions, eating shite and being overall stressed out non stop I’ve managed to sort everything I needed to and began designing my own High Frequency Training split. I’ve run high frequency full body splits before, the most recent being a variation of Bulgarian light training where I was squatting to a daily maximum three times per week alongside performing ten singles at 75% to 85% on an alternate three days with some upper body and hamstring work thrown in for balance.

I absolutely love high frequency training, but make no mistake I’m not under and sort of delusion. I do not believe this to be ideal for everyone (especially not beginners) and while I do think training a movement more often is the best way to make improvements I think the extra training sessions will start to generate diminished adaptations and therefore will only contribute a small percentage to my overall progress. Needless to say I enjoy this so I’m gonna stick with it for now.

The way I’ve structured my training is to break certain days down into hypertrophy, strength and power days. Doing so shifts this style of training more towards DUP (daily undulating periodization) but I feel people get too caught up in terms such as “linear progression”, “undulating periodization” and “conjugation”. For anyone who cares Greg Nuckols wrote a fantastic article on this over on the Juggernaut Training Systems website. So to simplify, my hypertrophy days involve performing variations of my main lifts (squat, bench, deadlift, overhead press) for higher reps (6-12) in order to focus on improving lagging areas, increasing muscle mass and preventing injury. My strength days involve working my main lifts in the 80% – 90% range for lower reps (2-5) focusing on technique. On my power days I usually perform all of my explosive movements like throwing and upper/lower body jumping as well as lots of singles at 90% and above for lifts such as the power clean, squat and push press (if I did snatches I’d probably do them here too but on alternate days to power cleans).

Finishing off I’d say that doing this type of high frequency DUP training allows you to make sufficient recovery while being active, allows you to become proficient in particular movements, lets you train in a variety of rep ranges and ultimately helps prevent your training from becoming monotonous and dare I say it, boring.

Before you go I’d advise anyone interested in running a DUP type program to check out any of the literature on it, again Greg Nuckols at Strength Theory has wrote a good few articles on the matter.



author: Louis Whenlock

Hi I’m Louis, a passionate freelance Personal Trainer on a mission to cut through the BS and gimmicks of the fitness world and deliver honest, hard earned results to my clients.