2 Day a week program 2 Day a week program

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Thread: 2 Day a week program

  1. #1
    Join Date
    Nov 2022
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    66

    Default 2 Day a week program

    • starting strength seminar december 2023
    • starting strength seminar february 2024
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    New baby has just arrived.

    What's the best program to follow two days a week?

    Thanks

  2. #2
    Join Date
    Aug 2014
    Posts
    512

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    a, b,
    a, b,
    or,
    a, b,
    b, a,

    what level are you at ?
    wutz yur #s ?

  3. #3
    Join Date
    Aug 2012
    Location
    New York
    Posts
    1,975

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    Like Neil said, we would need to know more about your level of training advancement to advise. It would also be good to know how much time you can realistically spend per workout. We donít yet know if these are two long sessions or two bare bones basic sessions.

    Iíd suggest squatting each time, doing one upper body lift and a pull. Depending on your level of training advancement, one of these squats may be a lighter session mainly to drill technique. Maybe you could fit in some chins somehow throughout the week. Do the best you can with limited time and possibly compromised sleep/recovery.

  4. #4
    Join Date
    May 2018
    Posts
    1,206

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    Quote Originally Posted by CalebM View Post
    What's the best program to follow two days a week?
    Assuming you are a novice, the best program is the novice linear progression, executed twice a week instead of three times a week.

    The NLP is an ideal model. You do your best to stick to it and adjust as needed.

    Good luck. New babies make consistent training challenging.

  5. #5
    Join Date
    Nov 2022
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    66

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    Quote Originally Posted by neilc1 View Post
    a, b,
    a, b,
    or,
    a, b,
    b, a,

    what level are you at ?
    wutz yur #s ?
    Still a novice.

    Quote Originally Posted by BareSteel View Post
    Like Neil said, we would need to know more about your level of training advancement to advise. It would also be good to know how much time you can realistically spend per workout. We donít yet know if these are two long sessions or two bare bones basic sessions.

    Iíd suggest squatting each time, doing one upper body lift and a pull. Depending on your level of training advancement, one of these squats may be a lighter session mainly to drill technique. Maybe you could fit in some chins somehow throughout the week. Do the best you can with limited time and possibly compromised sleep/recovery.
    If I'm going to two a week I can make any amount of time work. My wife knows I need to train.

  6. #6
    Join Date
    Jan 2023
    Posts
    222

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    Quote Originally Posted by CalebM View Post
    Still a novice.



    If I'm going to two a week I can make any amount of time work. My wife knows I need to train.
    Congratulations on the baby, and wife.

  7. #7
    Join Date
    Jul 2016
    Posts
    35

    Default

    Here's what I'm doing as an intermediate with little available training time and somewhat compromised recovery.

    A. The weekend workout
    1. Squat, top set of 3 or 5, 2 back off sets of 5
    2. Bench, same set/rep as squat. If time requires, supersetted with squat in separate racks
    3. Chin ups

    B. 30 minutes all from the floor
    1. Power clean to 5 rep press, 2 sets
    2. Power clean to 1-2 rep press, 1-2 sets
    3. Power clean to 1 rep jerk, 1-2 sets
    4. Deadlift, 1x5

    Is it optimal? No, definitely not. Does it work for my schedule and recovery ability? Well enough.

  8. #8
    Join Date
    Nov 2022
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    66

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    Quote Originally Posted by heinz83 View Post
    Congratulations on the baby, and wife.
    Thanks

  9. #9
    Join Date
    Jan 2011
    Posts
    1,097

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    Congrats on the baby. FYI I had my first baby last year and still maintained 90 minutes, 6 days a week. Not saying it was easy, I'm not a badass, but my training actually improved because I was now more motivated than ever.
    Rather than adjusting your training, I'm hoping you have read several books, and taken some courses on managing baby's sleep training? I can reccomend 'The Happiest Baby Guide to Great Sleep', but they are all pretty good.

  10. #10
    Join Date
    Dec 2015
    Location
    Boston, MA
    Posts
    690

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    starting strength coach development program
    Caleb, Congratulations buddy.
    I like that you are being reasonable with your training goals. There are now real priorities to attend to but 2x per week sounds fair.
    Just know that you will be tired and stressed. Your wife will be tired and stressed. Don't focus on the load on the bar. Your recovery will suck for a while but that's okay, it's not forever. Be grateful that you can at least get under the bar while most new fathers are too lazy to do so. Don't beat yourself up when you can't train or you miss the last rep of every damn set.
    It actually becomes more of a mental game now.

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