I am considering modifying my program slightly. The speed/weight workouts I have been doing previously have been taking in excess of 2 hours to complete and I am pretty dead afterwards.
I am thinking about the following structure:
Day1
Speed1/weights
Warmup:
800 meter jog, dynamic stretching, pushups, drills, 3 x 30 meter accels
Speed:
2 sets x 3 reps x 30 meter block start sprints
3 sets of high knee tuck jumps (10 reps)
2 sets alternate leg bounds
Weights:
4 sets of backsquats (80-90% of 1RM for 3-5 reps)
2 sets Good mornings
Day 2
Upper Body Weights
12 minutes on bike for warmup
4 sets flat bench press
4 sets bent over rows
3 sets x10 reps weighted dips
Day 3 Tempo
16 x100m broken into 4 x 4 sets with situps between sets of tempo
Day 4
Speed 2/Weights
3 flying 10 meter sprints with 40 meter runup/acceleration
3 reps x 60 meter lying start sprints
Weights:
3 sets of powercleans
3 sets of snatch grip deads
3 sets of rev leg press and hip extensor
Day 5
Upper Body Weights
12 minutes on bike
4 sets standing shoulder press/push press
4 sets of chins
Day 6 tempo/Core
Day 7 Rest
what do you guys think? I think it’ll make my workouts more manageable plus I can get in some plyos in speed1 as well.
your input is greatly appreciated!
Chris
Using your workout as a template:
Day 2: Increase bike work to 15-30m (Also on Day 5)
Day 4: Add Speed Endurance after speed work -ex. 5x120@85-95% w3-7min rest or 5x150m same % and rest.
Day 5: Circuit training: Squat thrust, Push ups, Squat Jumps, Sit ups, Back extension, Bench Dips 30sec per exercise 30sec rest per exercise, 3-5reps w 3min rest between sets.
The rest looks good…
Are you suggesting I add the 5x120 on top of the flying 10’s and 3x60 meter sprints? Or should I do the flying 10’s and then the 5x120’s?
Thanks for the suggestions!
How does this look?
Day1- Speed1/weights
Warmup: 800 meter jog, dynamic stretching, pushups, drills, 3 x 30 meter accels
Speed:
2 sets x 3 reps x 30 meter block start sprints
3 sets of high knee tuck jumps (10 reps)
2 sets alternate leg bounds
Weights:
4 sets of backsquats (80-90% of 1RM for 3-5 reps)
2 sets Good mornings
3 sets of rev leg press and hip extensor
Day 2 - Upper Body Weights
15 minutes on bike for warmup
4 sets flat bench press
4 sets bent over rows
3 sets x10 reps weighted dips
Day 3 - Tempo/Core
16 x100m broken into 4 x 4 sets with situps/floppy fish between sets of tempo
Day 4 - Speed 2/Weights
Warmup: 800 meter jog, dynamic stretching, pushups, drills, 3 x 30 meter accels
Speed:
3 flying 10 meter sprints with 40 meter runup/acceleration
5 x 120 meter sprints (85-95% with 3-7 minutes rest)
Weights:
3 sets of powercleans
3 sets of snatch grip deads
Day 5 - Upper Body Weights
15 minutes on bike
4 sets standing shoulder press/push press
4 sets of chins
3 sets of dumbell bicep curl
Day 6 - Tempo/Core
16 x100m broken into 4 x 4 sets with situps/floppy fish between sets of tempo
Day 7 - Rest
I think I am going to skip the circuit and do more core work on tempo days.
thanks,
Chris