I play football, mostly cornerback and some wide receiver. I have a weight training program that I’ve been doing for two weeks now yet I want to incorporate some sprinting and plyos. I searched the forum for info on tempo days but I’m still unclear about them. I was wondering if anyone could show me what a tempo day looked like as well as a sprinting routine that I would do on the days I lift. My lifting program is below. thanks very much.
Calf Raises- 1x20,18,16,14 (first half of set are slow and second half are fast to recruit fast twitch fibers)
Power Clean- 4x6 (these are done starting from the floor so I guess they really are floor cleans)
Bent Over Barbell Rows- 4x6
Yeah, tempo is good cuz it helps to aid recovery by clearing out lactic acid while at the same time strengthening your joints/connective tissue to keep up with your strength. It also increases capillary density which increase oxygen to the muscles which allows you to do more work. In your case, I would do tempo Tuesday, Thursday, and Saturday with the workout being 14100m @ 50-70% with a walk back recovery for the first week and then add 2 every week until you get up to 20100m walk back recovery. If thats too much to start out then do a little less and work your way up, and dont push yourself. Remember the point of tempo is to recover, not to beat yourself down even more.