The more experienced a trainee is, the greater the intensity of training and thus more time between workouts is required for recovery. After a couple years of continuous training at an advanced level, it may be necessary to rotate between two programs. After another year or two, rotating between three or four programs will ensure sufficient recovery between sessions.
Below is an example of a rotating scheme for the legs. Allow a minimum of 4 days between workouts.
Leg Workout 1
Back squat, step-up, semi-stiff-leg deadlift, seated calf raise
Leg Workout 2
Front squat, split squat, glute-ham raise, standing calf raise
Leg Workout 3
Deadlift, lunge, good morning, one-leg calf raise
Note: This is an excerpt from my new book, The Elite Trainer: Strength Training for the Serious Professional.
Below is an example of a rotating scheme for the legs. Allow a minimum of 4 days between workouts.
Leg Workout 1
Back squat, step-up, semi-stiff-leg deadlift, seated calf raise
Leg Workout 2
Front squat, split squat, glute-ham raise, standing calf raise
Leg Workout 3
Deadlift, lunge, good morning, one-leg calf raise
Note: This is an excerpt from my new book, The Elite Trainer: Strength Training for the Serious Professional.