Warm up
High Knees - 10 yards
Butt Kicks - 10 yards
C & B Skips - 10 yards
Side Shuffle - 10 yards each way
WAlking Lunges - 10 yards
Hurdle Walk Hi - 10 yards
Hurdle Walk Lo - 10 yards
I made this myself from info I got on the internet. I just didn’t feel like typing out speed agility quickness. What’s wrong with sparq training? I don’t have the money for it. I think I can find enough info on the web to help me instead of having to pay fo something…
The Charlie Francis Training Program is 20 Dollars …
Now apart from the fact its the best 20 Dollars you’ll ever spend on sports and speed training - if you don’t want to pay for that and expect Charlie and others to help you for free here - you deserve to waste your time with SPARQ and SAQ training.
Ok so since I don’t have money to buy the book I’m some cheap guy thats trying to mooch off people on the site? And I still don’t know what’s wrong with Sparq training? And if thats the case whats the point of having the forums if the CFTS is the end all to speed training? I came here for feedback…I thought that’s what a forum was for…
Look - you came for feedback and you got it - it’s honest feedback.
Why get annoyed when the answer you get isn’t the one you want to hear?
At the end of the day - the choice is yours $20 or not - I’m not getting the money. You can continue to ask questions etc but the CFTS will help you understand better any help you get here.
Even if I wasn’t going to use CFTS (considering almost every has been influenced by it and similar concepts in recent years, it’d be hard to do) I would not use the SAQ training.
From what you posted:
The warm-up sucks, too short and poorly organized. More rest for the plyos. Speed ladders don’t really do anything. Lateral agility is debateable… I would rather do actual positional skill work though if anything and prob. on a seperate day. Volume is prob too low on the sprints.
man the CFTM s pretty much only for running in a striaght line, ku2u is pretty much just hanging on CF’s jock. If ladders dont work how come almost every NFL skill guy uses them, you probably do need to make the warm up a tad bit longer and by increasing the distance from 10yrds to 15/20yrds. That will get the muscles more warmed up. Although the CFTM is a great book its not the bible like some of the guys on this site act like it is(BUT IT IS A GREAT BOOK) it does teach you how to build core strenght which is fantastic for any sprot especially football. Maybe you could increase the reps for the plyos.
Almost every shitty high school team uses them too, so what is your point? The best ladder person on my high school team never played a down–some D1 players got tripped up by them. Jerry Rice runs long distance for conditioning–doesn’t mean it is a smart thing to do.
but what is the point at using them except for maybe a warm-up UT? What skills are the teaching or improving? What is the purpose of using them on a regular basis? There may be nothing inherently wrong and they probably won’t cause problems, but why use them in the first place?
I still don’t know what’s wrong with SPARQ Training? I’m going to use defrancos warmup from WS4SB then. I can increase the volume and # of exercises I was just not wanting to do to much. I’m going to add in Ankle hops, squat hops, and Box Jumps. Then change the rep scheme to 3x10. Rests will be 1 min. As for my stats:
Height - 5’7"
Weiht - 147 lbs
Bench Press - 200 lbs
Squat - 315-335 lbs range
Clean - 155 lbs
40 - sub 4.8
Shuttle - 4.5 laser back in may
vertical jump - 29" back in may
All my stats have increased dramatically from may. Especially Bench and Squat…
I would rest more between the plyos. You want to do them as well as possible, so that would require more rest. Maybe do 4x6 instead of 3x10 if you want more volume and take a few minutes between sets. Your numbers don’t look bad, but if you are playing football, you probably need to gain some size. I am going to guess you aren’t quite squatting below parallel, so I would start doing that if flexibility allows or at least start working on it. I would probably do WSFSB (you seem familiar with defranco) before I would do the program you had laid out. You will probably benefit a lot from adding some size and strength to your frame.