I read Joe DeFranco’s “Westside for Skinny Bastards” article over at T-mag and I took most of my program from that.
I have also discovered that just relying on playing football to maintain my speed doesnt work for me.
I am 6’2 213lbs. Play wide reciever.
Here’s the plan…
Sunday
ME Upper(taken from the article)
Monday
AM- Sprint training
Plyo
Med Ball drills
PM- ME Lower(from article)
Tuesday
AM- Tempo 3 sets of 5 reps for 100m doing pushups and sit-ups between sets
PM- Football Practice
Wednesday
AM- Sprint training??(would this be too much??) My speed work usually looks something like this: 3r x 10m
3r x 20m
2r x 40m
(just a general guideline, the distances change each workout) If no for speed work than i will just do some skill work, ie. running routes
PM- Football Practice
Thursday
AM- if doing speed work then tempo, if no speed work than nothing
PM- Repition Upper(from article)
Friday- OFF
Saturday- Practice/Game
Question: Could skill work be used as tempo work also??
Is jumping rope benificial to a football player? Wide reciever imparticular?
What variables did you have in mind when you constructed this program?
You stated that football is not enough to develop your speed. Do you feel that you have any other abilities that are in more need of development than others?
Jump rope is a fine conditioning tool, however, it is only one of many that are useful for dynamically warming up.
How old are you?
How long have you been strength training?
What are your strength levels? (Squat, bench,DL ,pullups, OL’s)
What is your 40, Vertical, pro agility?
What is the volume of running that is done during your practices?
The answers to these questions are what I would use in order to construct a specific program.
It appears as if the program you constructed is more an illustration of you trying to logically piece together Charlies speed training with Defranco’s strength training. I do not see anything that really indicates that the program was constructed with the purpose of enhancing YOUR specific abilites which are in most need of development.
Placing ME days back to back, as you have done on Sun/Mon, is not a wise choice, especially for a football player. This is too neurologically demanding on your system.