Hi, I am 38 year old male, former athlete that hasnt trained for a few years and I want to get in the best shape as possible and dont mind working out often, actually would love to have two training sesions as they wake me up and make me more motivated for my other work. i am flexible with my time, so if possible how should I approach this as 1b who can handle a volume well.
loose some fat, got rid od most extra weight with 10 day waterfast and intermittent fasting for the last 6 weeks.
increase the big lifts, squat, deadlift, snatch grip high pull, push press and bench press while not gaining to much weight as I want to be exposive, actually inreasing speed and vertical jump is one of the motives
I would love for sprints to be part of the template as I enjoy outdoors but find steady cardio too boring.
Obviously the first thing you have to dial in is a proper diet. Try fasting until post workout, and if you have to eat (preworkout) make it only fat + protein.
Make sure you are taking care of sleep (nightly routine, etc).
Next, a two a day program can work for you. Beat way to do it is to do your heavy / neural stuff early in the day (about 1-2 hours after waking). At least 4-6 hours later, you can hit those same muscles in a hypertrophy fashion (6-8 reps per set), mostly doing isolation work.