Alright well im a football player(LB) and I’ve been reading up on here and on bb.com sportstraining abotu how to increase acceleration and stuff. My goal is not so much increasing my 40(as I already run about a 4.6-4.7, but I jsut want to increase my 10-20yrd dash time. This is the program that i have put together and If you guys could give me any input or critique it at all that be awsome.
(im also trying to increase my vertical)
acceleration done on wedsdays
set 1 5 reps-20 yrds
set 2 5 reps-20 yrds
set 3 5 reps-20 yrds
set 4 5 reps-20 yrds
set 5 5 reps-20 yrds
There is about a 10-15 second rest between reps and around 2-3 min between sets. and all my sprints are done inbetween 95-100%
Vertical training done on tuesdays and thursdays
jump rope 300 reps
on box jumps 4sets-8 reps
toe taps 4sets-30 reps
russian lunge 3sets-10 reps
one foot jumps 4sets-5 reps
practive vertical 8 reps
I just put my vertical training to see if any of you think that i might be overtraining or anything like that.
It looks to me like its way too much volume for one session. 500 yards of acceleration work with only 15 seconds between reps seems like too much quantity and not enough quality. If you’re goal is to increase your acceleration, you should focus on that, not the ability to repeat sprints in quick succession. Save that for closer to the football season and let your practices and scrimmages develop that endurance for you. What I think you should work on is the quality of each sprint. Why not straight up 10x10yd sprints with 1-2 minutes between each one. Then take a 5 minute break, and do 5x20yd sprints with 2 minutes between each. This way, you’re focusing on the quality of each run and have a chance for a better recovery in between. Thats a total of 200yds of short speed work, which is a decent starting point to where you could gradually increase the volume until you’re doing 300-350yds per session.
Also, what are you doing on Mondays and Fridays? Doing CNS intensive work, like short sprinting and plyos, 3 days in succession is not good for training. I assume you’re weightlifting, so what does your weightlifting schedule look like? Not knowing that, consider instead doing your vertical training on Wednesdays and Fridays, and do your sprint session on Monday.
Im sorta doing my own lifting program right now on mondays and fridays and then I do abs on tuesdays and thursdays and arms and shoulders on wedsdays. My split is like this.
Monday and Friday Set 1 Set2
Stretching for five minutes
Full squat(4) -275 -275
partial Squat(8) -405 -455
box squat(6) -225 -225
Sin. ham curl(4) -70 -70
quad extensions(4) -190 -190
Sin. leg press(4) -135
box Lunge(8) -100 -100
flat bench(4) -225 -205
incline Dbell’s(6) -65 -65
weighted dips(6) -25 -25
one hand lat pull(6) -135
C. lat pull(4) -165
Shrugs(6) -95 -95
shoulder raise(4) -30 -30
dips(8) not weighted
3 min jog (like 5.5 mph)
Then i switch to this every 2 weeks and vis versa
monday and friday Set 1 Set2
Stretching for five minutes
3 minute jog
Squat(15) -205
Sin. ham curl(20) -50 -50
quad extensions(40) -90 -90
Sin. leg press(15) -90
Calf raises(30) -135
2 min sprint at 10 mph
flat bench(15) -145
incline bench(12) -105
dips -12 -12
one arm lat pull (15) -90
C. lat pull(12) -120
Shrugs(20) -70 -70
Sh. out front(10) -25
butterflys(20) -25 -25
3 min jog (like 6 mph)
And is that really to much??? I really focus on my acceleration every sprint. Could I still stay at the smae volume but have maybe a 45sec-1 min rest between sprints? I have the 3 min rest between each set wich usually gets my heart rate down close to normal.
25, 20-yard sprints is a rediculous and pointless amount of volume for one session. You can’t improve your speed with such short recoveries either. To get faster you have to focus on the quality of runs. Cut it down to maybe 10 runs with 2-3 min recov btwn each rep.
Yep, its not so much the heart rate that should be concerning you. Running 25 intense sprints in rapid succession will take quite a toll and your CNS, and if your CNS is shot, then it doesnt matter how strong your muscles are, you’re not gonna run fast.
so if I cut it down to 10-20 yrd sprints should i still only be doing that once a week or could i do it twice a week? And my workout plan is not a bodybuilding one its a strength gaining one the only vanity/bodybuilding day i got is wednsdays. If i wanted to be bodybuilding everything would be 6 reps and 2 sets per exercise and every two weeks i would only change the exercise(ex. close grip bench with weighted dips) My weighting is supose to be 2 weeks or kinda powerlifting training then 2 weeks of endurance.
Too many lifts to get any quality. Focus on the more valuable exercises. There’s not enough energy to go around in a workout like the one you’re doing. And that is not powerlifting training, see www.elitefts.com. Why train endurance in the weight room anyway? You need more quality in your sprint sessions and your lifting sessions. Look at numba56’s weight training log in the “My Training Journal” section for some guidance.
that’s fine, but you should train endurance more specifically. The weight room should make you strong and powerful and your endurance should be developed in the sport or through another more direct avenue. Doing 20-30 or even 12-15 reps per set for 8 sets will not have a significant effect on specific football endurance. Specific football endurance is just that!!
You think training endurance in the weightroom will help you in anyway at all? No way. Keep it simple, you want to be strong, you got to lift heavy and use big multijoint moves(squat, bench, goodmorning, pull up, row). Low reps always.The faster you are the easier the game is. As well football is a sport of interval nature, so basically its an intense effort, followed by a break. Your ability to recover during this break is dictated by your level of general fitness/endurance(built up via tempo running and general fitness circuits), and when practice rolls around it will condition you more specifically. You shouldnt feel tired and burnt out afterworkout, you should feel good. Stimulate, dont anihilate! Slowly add volume. This will be your best bet.