So after 14 years of swing shift I will soon be starting a M-F Dayshift job. I’d like some advice on BFR workout splits that work with this new to me schedule. My first thoughts are…

Option #1:

-Monday/Thursday- BFR 10min run then Ocho Loco

-Tuesday/Friday- BFR 20 min cardio(treadmill or bike) BFR chest, back, shoulders

-Wednesday/Saturday- BFR 20 min cardio, BFR 3 min guns

Option #2

Monday- BFR 10 min run then Ocho Loco

Tuesday- BFR leg bands 20 min cardio, BFR arm bands 10 min boxing drills

Wednesday- BFR legs 20 min cardio, BFR chest, back, shoulders

Thursday- BFR leg bands 20min cardio, BFR arm bands 10 min boxing drills

Friday-BFR leg bands 20 min cardio, BFR 3 min guns

Saturday- BFR leg warmup then men’s group HIIT followed by long run

Any advice is appreciated!

I am constantly amazed by what BFR is doing for me. Yesterday I ran a 5k, set a PR, placed 8th overall and 1st in my age group. I have dropped over 3 minutes off my 5k PR without any 5k specific training. I don’t run much at all due to a back injury but I am still getting faster just from short BFR treadmill work!! I have two ruptured discs, creaky aching knees, I weigh 245lbs but with the blessings of the Almighty and my BFR work I am constantly raising the bar on the fitness! Praised the LORD and thank you BFR community!!

I just wanted to provide an update to those who responded to my 5k warmup question a while back.

Through the use of training with B3 bands I was able to shave almost 3 minutes off my personal record for a 5k race in just a few weeks. What makes it even more impressive is the fact that I am not running very much at all. I am currently dealing with two herniated discs in my low back so I run no more than 5 miles per week maximum due to the back pain. I run 2 separate miles with bands on each week. My current cardio routine is mainly treadmill rucking, some stairs, sporadic speed ladder drills and assault bike (all with bands on). My mind is completely blown that I was able to drop my 5k PR from 26:08 to 23:15 with minimal running. I use the bands every single day for strength training and always have some sort of banded cardio warm up prior. My easy pace training training runs are now faster than what my maximum effort race pace used to be. Amazing results just keep coming!