training only twice a week... How?

[Motorcycleguy]

I can only train 2 days a week sometimes I can get a third in but not usually. I train mma and jiu jitsu 3 nights a week for 3 hours each night, as well as playing 2-4 softball games a week. I'm curious as to how I should arrange my training. I've always done the typical upper lower split or the body part split, and I really don't know what I should do for only 2 days of lifting. My goals have always been to get as strong as possible (while staying in fight shape) and I will be doing a cycle again (first one in a year and a half) later summer when ball is over and I can get another day of lifting in. So basically, how should I split my work out up? Oh, I jog a couple of nights a week for roughly 30-45 min, nothing too crazy.

[Mr I]

upper then lower body;

lowwer; squats, or leg press, or hacks, then deads, then hams

uper; bench then row then clean and press

[Motorcycleguy]

I've definitely been sticking to the major exercises/ parts, no need to do arm curls other than as a slaughter my arms at the end of the work out.

So for the upper you'd do Bench, row and clean and press. Cool, sounds pretty close to what I've been doing so I'm not too far off. I've also been doing some body weight rows (smith machine locked and do an upside down plank and pull yourself up), single armed cable rows/ dumbbell, or some incline press as a way to switch it up. Anything else you'd suggest?

Lower: Sounds good, been avoiding a few of those because of the knees, squats mostly. I usually rock the weighted lunges and wide stance body weight squats as a replacement.

[liftsiron]

I would stick with the compound movements and train chest and back one day and legs with a bit of shoulders/traps the next.

[Mr I]

yeah I'd suggest you PM this thread to control and stonecold, they specialise in this kinda thing

[Motorcycleguy]

yeah I'd suggest you PM this thread to control and stonecold, they specialise in this kinda thing

I'll give that a try, thanks.

[Nekrawulf]

SO you are looking for a strength based split 2 days a week?

[Motorcycleguy]

SO you are looking for a strength based split 2 days a week?

Yup, that's what I'm looking for.

[Nekrawulf]

Well thats easy...

pick a compound movement, any single movement.

pick a strength protocol, 5x5, 7x3, 6x1

rinse recycle repeat.

its only 2 days, so dont worry about overtraining. Cycle between movements and protocols how you see fit.