After school~2hrs later
db curls: 5x8
Upright rows: 5x8
Complexes(5 Hang cleans, 5 push presses, 5 stepups, 5 SLDLS): 5x5
Close grip Bench:5x8
Tuesday: Agility Drills
10 minutes per station.
Matt drills( Flips, rolls, agility, etc. done on a 15yd course) Done with 20-30sec rest imbetween each drill.
Bungee cord overspeed sprints:
10 sprints~30sec recovery
10 Free sprints.~30sec recovery
Ab work on Balance ball
Overhead Squats: 5x10
Same as monday
Same as Tuesday
Rep ranges of the Heavy Lifting days start at 10 reps at the beginning of the 6 weeks and go down 2 reps every week then test.
EX.Week1-10reps, Week2-8reps, Week3-6reps, Week4-4reps, Week5-2reps, Week6-Test.
Id like to see your opinion to If I could incorporate some speed work into this schedule.
I explained the 5x at the bottom, the rep ranges vary every week but we always do 5 sets. The sad thing about the matt drills is that we only have a mat inside. We do them most of the time on the grass outside and its very itchy.
Well, I hate to spoil it but its already too late for me to join track this year I think. I might give it a try and ask the coach though. OR I could just continue adding speed work to some days of the schedule.
Overspeed bungee cord sprints: 10 40ydsprints, w/45sec recovery.
Sled Sprints: 6 20yd sprints, rested only when the other group came back to our side.
Bounding: 20ydsx6, 20sec rest.
Free Sprints: 4 40yd Sprints, 90sec recovery imbetween.
Well, no mat drills today. Just more sprints with not much recovery. Forgot to mention, After every workout, I take 1 scoop 100%Whey by ON, and 3g Creatine.
That split is very similar to what we did in high school, then on top of that we all ran track. Looking back the volume was incredible but I don’t think most high schoolers are strong enough or fast enough to induce serious amounts of fatigue on themselves from a CNS perspective. Running track is always a good idea, I can tell you that every letter I received in high school from a college asked both your 40 and 100m time. Just eat well and get good sleep and you’ll be just fine, regardless of the volume
Twhite, at BU are you allowed to do the proday workouts with the seniors this year.
Well, since I found that I cant run track could I start doing some low volume speed/plyo sessions. Volume probably wouldnt be an issue, but the problem is when do I incorporate speed/plyo work with this schedule. I want to do some speed work because the 40yds is my greatest concern at this time. Like you said Twhite colleges like to know how fast you were and I am lacking speed right now. I get in shape for football in the spring and summer, and that is when I could care less about the 40 and care the most about my skills/hands.