my strength in upperbody is coming along nicely. The ratio of strength from lower to upper is starting to get balanced. But i feel slow as hell(partly cause i have’nt ran or done anything other then walk alot for 2 months or more) , my armspeed which i test out feels sluggish. I think i might have gained abit more muscle mass on the upperbody even though i hardly train for mass ony CNS stimulation and strength. I got new orthotics but im still getting used to it so my feet hurt after wearing it for awhile, i will wait till it feels good jogging then i slip into tempo. MIke suggestions for my slowness
the selection of exercises you have chosen in the gym have caused the heavy feeling.with explosive exercises you should not get this feeling at all.with tempo the excess will come off(trust me) but i would limit the amount of speed work when you start back due to the lack of it over the past few months.i would be more inclined to perform tempo x3 and speed x2 to start back with