Speed endurance and weights

[Califrom]

@Nikoluski

Don’t limit yourself. The suggestions above are just that. Find what suits you. If you used to dedicate two days to the weight room only, then you could start by trying doing weights after speed days only. If it’s too much and you need to split things, I would start by adding upper body only work after the SE sessions. The reason being you seem to just start practising CF sessions, meaning the SE workouts may be tough for you to start with intensity-wise and your legs will need a break initially. But again, be progressive and try a few changes and of low magnitude -always bear in mind what you used to do until now. E.g., you may find later on that any weights after SE sessions are just fine vs. after speed days, as hopefully the CNS stress on the latter ones will be higher eventually, making gym work an on-the-spot decision! Good luck!

Yup, I used to dedicate two full weight room days and additionally one upper body training in context of a tempo-like session. But they were quite heavy sessions consisting of two main lifts and several auxiliary lifts. Example of lower body training what I used to do could be something like:

back squat 3x6
single leg press 8-6-4-2-8
hamstring curl 3x8
RDL 2x8
barbell hip thrust 2x10
and some contrast plyos in between

Then when the in-season got closer I switched to power clean, jerk, plyos and dropped general lifts.

So all in all, this CF-like training is a big change for me. I’m quite strong already (bench press 310, power clean 300, back squat 420) but I’d be happy to get stronger of course.

Would it be a disaster if I kept lifting in the rep range 5-8 in the early SPP and later in the SPP start lifting 2-5? Also, the lifts that RB34 listed in the program - is that all I should do during the gym part of the session or could I take some additional lifts if I feel fresh?