-example of strength/weight training-

[sieger]

@tamfb

Mon/Fri:
power cleans
back squats
bench press
rdl
db rows
beach time 10mins

Wed:
clean pulls
spilt squat
incline press
hyper complex
lat pd
beach time 10mins

3-4x4-8 reps for each strength movement…
4-6x2-4 reps for each explosive movement…

You can add 10-20 jumps and 10-20 throws after each speed session…

hi. what is the beach time? and i am 60 and 100 meter sprinter, can i use it too?