5-3-1 template

speedster12 · February 18, 2011, 2:37pm

Hi guys. I have come up with a summer training program that Im really excited about. I play football and am mainly training for the 40 yard dash.

…

Ok so i cant get the file to attach to my post, so i’ll try and describe it on here.

5x40m or so on Mondays
followed by a squat variation and possible bench variation if necessary. 1 or 2 accessory exercises

Tuesdays and thursdays Tempo, Abs/Core

Wednesday
Speed endurance 5x70m
Cleans, HexBar DL, Military Press, Pull Ups

Friday
Acceleration work… 5x20m or so
squats, bench, one or two accessories

Accessories: Glute Ham Raise, SLDL, Lunges, Dips… not including curls, shrugs, etc.

All days including saturday are finished with stretching. Warm up is a BFS dot drill and dynamic flexibilty stuff

Goals: 40 time from 4.75/4.8 down to 4.60
Vertical jump to 35"

This program is fits extremely well with Kelley Baggett’s Vertical Jump Bible program, so I will try to smash them together as I see fit.

What do you guys think?

Why speed endurance work? What about medball throws, jumps, powerspeed drills? Your accel volumes are very low. Do you have a progression planned?
Have you considered hills? Are you jumping right into 40 meter sprints?

Many questions left to be answered