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Use a Three-Day Split of Speed/Power + Hypertrophy, Strength + High Heart Rate, and Endurance
A sample three-day split: day 1 speed and power then hypertrophy; day 2 pure strength then higher-heart-rate work; day 3 steady-state long-duration endurance. Do speed and power before hypertrophy in the same session. This can be done in about 45 minutes of work plus warmup/downregulation, generally under 60 minutes total.
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“Say day one, you would start off and do a little bit of speed and power, and then you may finish that with a little bit of hypertrophy... In your second day of exercise, you would start off with a pure strength protocol, and you would finish that with what I'm calling just a higher heart rate... Our last session then would be more of a steady state, long-duration endurance.”
huberman · Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity | Huberman Lab Guest Series · Feb 8, 2023 · 2:34:34 · open ↗
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