Whats up guys?
I’m a DIII college wideout/slotback and our strength/speed program sucks badly (on top of being practically non-existent). Therefore, I’m trying to develop my own sprint/COD program for the next sixteen weeks. I have the first 3 weeks planned out and will play it by ear after that.
Here’s my stats:
*5’9 189 (14% BF–I plan to drop to around 8-10% by august)
*slotback/wideout (not sure where I’ll be come fall camp)
*Current speed level- ~4.8 - 40 yd dash/~4.4 - 5-10-5 shuttle
Here is what I’m doing strength wise: Im using Joe Kenn’s Tier System and focusing on increasing strength in the posterior chain. I’m good to go on the strength program, but speed training is my WEAK area of knowledge and as noted above, my weak area of performance too.
Here is my plan for week 1 (the other two weeks are similar with a small amount of added volume on acc. days and a different set of drills on COD day)
After weeks 1-3, I will play it by ear and go from there:
5 x 10yd (2 min rest)
4 x 20 (2:30 rest)
4 x 30 (2:30 rest
*250 total yards
100 yard tempos w/ 45 sec walk x 12
4 x 5-10-5 drill
4 x M drill
4 x box drill
4 x position specific reaction
(I have no coach so I’m thinking of letting a ball drop and its bounce determines my direction)
(2:30 rest b/w all drills
60 yd tempos/30 sec walks x 20 (1200 total yds)
same as Mondays acc. work
100 yd tempos/ 45 sec walk x 12
Here’s some notes:
*I plan to increase total yardage on acc. work days by 20 yds each week (until I reach about 300 total yds) and also plan to increase tempo volume by about 300 yds each week (until I reach about 2000 total yds).
*I will incorporate light plyos at the end of my acc. workouts and progress gradually (very light plyo volume to begin with and increasing as camp draws closer)
*I plan to begin each workout with A,B skips and butt kicks as a dynamic warmup
*As for acceleration/deceleration I plan to start with shuttle and cone work and progess to more sport specific work later into the summer (but will continue to work on the 5-10-5). I will change the cone drills up every week to avoid getting better in just one type of drill.
*I plan to pick up more max velocity work later on, but my start is very weak right now so I felt it would be important to target that first. I will progress to some flying runs later into the summer…do you guys think this is a good idea or not?
Any help you guys can give me is GREATLY appreciated. I have two seasons of eligibility left and I want to be as productive as possible. Thanks in advance for any and all responses and If you need any more info from me, just ask.