Here are my comments on your training plan. You can also check out my combine thread to see how I have put a 6 month plan together and how it is working in the real world. Overall, I would agree with nightmare’s assessment. Given your strength levels, you 40 time should be much better. I would love to see 10 and 20yd splits. I am guessing that you are probably losing most of your time in the final 20 although there could be start technique isses as well.
Originally posted by athlete
sorry about the long subject, anyways here’s the deal-
I have participated in d1 ball and have one year remaining(eligibility) and have the greatest desire to go pro, i wanna do EVERTHING that i can to prepare myself for the next 4 months to turn some heads by fall.
Here is where i stand as of now-
225 bench 15 reps
vertical and shuttle (havent tested recently, but i know they aren’t great)
so those are my numbers
Currently my training looks like this-
Mon. Weights -Power snatch 5x2
Hang clean 4x3
squat 2x5, 2x3
box squat 3x3
hamstring curls 3x8
Running 5x 10 yard starts
3x flying 10's
3x flying 20's
4x50yard parachute runs
Since your focus needs to be on speed development, prioritize your training that way. Do you running first, then hit the weight room. You may have some trouble hitting the same numbers, but don’t sweat it, you need to develop your speed. Instead of hamstring curls, I would probably substitute stiff leg deadlifts or good mornings since they work the hamstring’s hip extension function which is more relevant to sprinting.
Tues. Weights Bench 2x5, 2x3
Jammer Machine 5sets
Incline Bench 3x5
Some light shoulder
and tricep work for my
Agilities Agility ladder work
Bag drills and hurdles
Move your upper body work to Monday. You may need to drop the volume of everything a bit, but while doing a split routine may help your muscular fatigue, it means that you are stressing your CNS every day which is not a good thing. I would move the agility work to Wednesday and just do tempo runs (<75% intesity) and calesthenics for recovery purposes on Tuesdays.
Wed Some light bodybuilding
movements( pullups, curls)
Light running (i try not to do
anything to taxing but end up usually doing so anyways
You can move your agility work here. I’m not a big fan of ladder work, but whatever you do, go all out and get full recovery between reps. Then hit the gym afterwards and do a workout similar to Monday.
Thur Weights Power clean 5x2
Hang snatch 4x3
Clean pulls 3x3
Front squats 3x3
Glute ham raise 5x5
Running usually about the same as monday
Since you have effectively moved this to Wednesday, I would do another tempo day here, just like Tuesday.
Fri Weights 225lbs bench
Towel bench press
downhill sprints-( a very taxing thing)
Again, move the running before the weights, make this a pure speed day. Work on flying 10’s and 20’s since that is your weakness. Drop the hill running (especially the downhill stuff) and focus on getting into a good sprint position and stepping over.
i also do some plyo’s during the week(depending on how my joints feel) and abdominal work
This is fine. Put them after the sprints and before the weights. Focus on exercises that keep the ground contact time short.
The plus is that i dont have any time restraints so i can train as much as i need to. i believe my diet to be near perfect.
Since you have as much time as you need, don’t neglect to do extensive warmups, cooldowns and static stretching (after your workouts). Also don’t forget your recovery modalities. Spend lots of time on the massage table if possible and in the sauna, whirlpool, etc.
Note that this plan assumes three high intensity days per week. That is a lot. You have the hours, so time shouldn’t be a problem, but your danger is overtraining. If you find that you are not able to recover, then drop down to two. You will do yourself much more good by making sure that when you go to run for speed that you are fully recovered and able to train at your max. If you are not, then you have to ask yourself what is the point in going out? At best you will be training at slower movement patterns. At worst you will get injured.