Warrior’s Path 3-Day / 5-Day Split Program Power & Speed Training!! 

Warrior’s Path 3-Day / 5-Day Split Program Power & Speed Training!! Unleash Your Inner Beast

Interval treadmill training, particularly with a 15% incline and 45 seconds on/15 seconds off, is a powerful way to boost cardiovascular endurance, strength, and overall athletic performance. It challenges not only the heart but also engages muscles like the hamstrings, glutes, and calves due to the incline.

Here are two workout splits for athletes:

1. 3-day split program with interval treadmill training.
2. 5-day split program that includes both treadmill training and strength/functional workouts.

---

3-Day Split Program with Interval Treadmill Training

This plan includes strength training with a focus on both upper and lower body, combined with the high-intensity interval training (HIIT) treadmill workouts. It’s designed to help athletes build endurance, speed, and strength while ensuring proper recovery.

Day 1: Upper Body Strength + Interval Training

• Warm-up: 5-10 minutes of dynamic stretches or light treadmill jogging.
• Strength Circuit (3 sets of 10-12 reps per exercise):
• Dumbbell Bench Press
• Pull-ups or Lat Pulldowns
• Dumbbell Rows
• Push-ups
• Dumbbell Bicep Curls
• Triceps Dips (on a bench or chair)
• Interval Treadmill Training:
• 15% Incline, 45 seconds on / 15 seconds off
• Repeat for 8-12 rounds (adjust based on fitness level).
• Focus on maintaining speed and form, recover by stepping off the treadmill or walking for 15 seconds.

Day 2: Lower Body Strength + Core

• Warm-up: 5-10 minutes of dynamic leg swings and hip stretches.
• Strength Circuit (3 sets of 10-12 reps per exercise):
• Barbell Squats or Dumbbell Squats
• Dumbbell Lunges (Walking or Stationary)
• Glute Bridges
• Dumbbell Deadlifts
• Bodyweight Bulgarian Split Squats
• Core Finisher (3 rounds):
• Plank Hold – 45 seconds
• Russian Twists – 20 reps (10 each side)
• Bicycle Crunches – 20 reps
• Mountain Climbers – 30 seconds
• Cool-down: Stretching and foam rolling.

Day 3: Full Body + Interval Treadmill Training

• Warm-up: 5-10 minutes of dynamic warm-up exercises like jumping jacks, arm circles, etc.
• Strength Circuit (3 sets of 8-10 reps per exercise):
• Dumbbell Squat to Press
• Dumbbell Renegade Rows
• Kettlebell Swings (or Dumbbell Swings)
• Push-ups
• Step-ups (using a bench or platform)
• Interval Treadmill Training:
• 15% Incline, 45 seconds on / 15 seconds off
• Repeat for 10-12 rounds.
• Cool-down: Gentle stretching for the entire body.

---

5-Day Split Program with Interval Treadmill Training

This 5-day program is ideal for athletes aiming to combine high-intensity cardio with specific strength training days. It covers a broader range of muscle groups and recovery methods to improve both athletic performance and endurance.

Day 1: Upper Body Power + Treadmill Intervals

• Warm-up: 5-10 minutes of light cardio and arm stretches.
• Strength Circuit (4 sets of 6-8 reps per exercise):
• Barbell or Dumbbell Bench Press
• Pull-ups or Assisted Pull-ups
• Dumbbell Shoulder Press
• Bent-over Rows
• Incline Dumbbell Curls
• Skull Crushers
• Interval Treadmill Training:
• 15% Incline, 45 seconds on / 15 seconds off.
• Repeat for 10-12 rounds.

Day 2: Lower Body Strength + Core

• Warm-up: 5-10 minutes of dynamic stretches focused on hips, quads, and hamstrings.
• Strength Circuit (4 sets of 8-10 reps per exercise):
• Barbell Squats
• Dumbbell Step-ups
• Walking Lunges
• Romanian Deadlifts
• Glute Bridges or Hip Thrusts
• Core Finisher:
• Plank with Shoulder Taps – 30 seconds
• Russian Twists – 30 reps (15 each side)
• Leg Raises – 15 reps
• Cool-down: Stretching and foam rolling.

Day 3: Active Recovery or Light Treadmill Intervals

• Active Recovery: 30-45 minutes of light activity like walking, cycling, or swimming.
• OR Light Interval Training:
• 10% Incline, 30 seconds on / 30 seconds off.
• Repeat for 6-8 rounds at a lower speed.

Day 4: Full Body Strength + Core

• Warm-up: 5-10 minutes of light jogging or dynamic stretches.
• Strength Circuit (4 sets of 8-10 reps per exercise):
• Dumbbell Deadlift to Press
• Kettlebell Swings
• Renegade Rows (with dumbbells)
• Dumbbell Lateral Lunges
• Push-ups (or weighted push-ups)
• Mountain Climbers – 30 seconds
• Core Work (3 sets):
• Plank – 45 seconds
• Toe Touches – 20 reps
• Bicycle Crunches – 20 reps
• Cool-down: Stretching and foam rolling.

Day 5: Lower Body Power + Interval Treadmill Training

• Warm-up: 5-10 minutes of light jogging or dynamic leg stretches.
• Strength Circuit (4 sets of 6-8 reps per exercise):
• Barbell Deadlifts
• Bulgarian Split Squats
• Dumbbell Lunges
• Jump Squats (bodyweight)
• Calf Raises (with dumbbells)
• Interval Treadmill Training:
• 15% Incline, 45 seconds on / 15 seconds off.
• Repeat for 12-15 rounds.

---

Tips for Both Programs:

1. Progress Gradually: Start at a comfortable speed and increase intensity as your fitness level improves.
2. Listen to Your Body: Rest as needed and avoid overtraining.
3. Recovery is Key: Incorporate stretching, foam rolling, and even massage to promote muscle recovery.
4. Fuel Properly: Maintain a balanced diet with adequate protein, carbs, and fats to support your training efforts.

These programs will help athletes not only increase endurance but also build the strength necessary to excel in their sport.