Hi I was wondering if this program I made would increase my speed.
Monday, Wednesday, Friday
Squats, 5x5
RDL 5x5
Bench Press 3x10
Tricep Extension 3x10
Weighted Crunch 3x15
Back Extension 3x15
Bicep Curls 5x5
Tuesday Thursday
3x5 30 yd sprints
5x5 Depth Jumps
Form Running (high knees, butt kicks, backwards runnin)
I would add some pull movements.
You guys are seriously dumb. You have gotten way to scientific.
thats a start…
how long do you plan on doing this?
I am going to do it the whole summer. What exercises do you think i should add for pull movements?
Is this a good workout?
if you have someone that can show you olympic lifts such as the powerclean and snatch that would be great and you can use that as your pulls. However if not then i would say seated rows, pulldowns, or db rows would be fine.
mj,
what do you think?
He is doing 5 consecutive days of high intensity work. Doesn’t anyone think this is too much?
How about putting the speed on the same day as the weights and have a low intensity recovery day in between.
So you are saying this is too much?
I would like to try K. Kenteris type of training 2x3x200m five days á week (no weight-training and 30min pauses between the “reps”) but it probably takes time to see improvement and is that time worth risking(?), I mean I do improve my speed by the “old”-way of training sprint…
You’d probably have to be building up your work capacity since you were five for that to work.
Will the workout i’m doing in the summer work?
irishdago, I think the other members missed the part where you said 3x5 30 yd sprints, 5x5 Depth Jumps on Tuesdays and Thursdays (along with your weights on Mon, Wed and Fri).
It probably isn’t impossible to improve on a program that works you so hard in 5 consecutive days, but most people would just do all of the high intensity work on Mon, Wed, Fri and use the days in between for light tempo work.
For example, try
Mon
Sprints followed by plyos and weights
Tue
10x100m at <75% with 30s rest
Wed
Sprints followed by plyos and weights
Thu
10x100m at <75% with 30s rest
Fri
Sprints followed by plyos and weights
Sat
10x100m at <75% with 30s rest
You might also want to do an upperbody pulling movement such as barbell rows. If you think this is too much volume, you can cut some of the arm isolation work. Bicep curls 5x5? Why do you need so much elbow flexion strength. 
I’m going to be lifting not sprinting at the track. I have a flat, 30yd back yard that i sprint in. What if I just do the sprints and depth jumps on mon wed fri, and rest tue thurs?
What do you think. I have 1 week left. Is it good?
Monday, Wednesday, Friday
Squats, 5x5
RDL 5x5
Bench Press 3x10
Tricep Extension 3x10
Bicep Curls 5x5
Tuesday Thursday
3x5 30 yd sprints
5x5 Depth Jumps
Form Running (high knees, butt kicks, backwards runnin)
Wait…I made some changes.
Monday, Wednesday, Friday
Squats, 5x5
RDL 5x5
Bench Press 3x10
Tricep Extension 3x10
Bicep Curls 5x5
Tuesday Thursday
3x5 30 yd sprints
5x5 Depth Jumps
3x5 30yd Uphill Bounding
Irishdago,
How much weight will you be using for each exercise? Cut the curls down to 2 or 3 sets unless you want to be a bodybuilder. Also do your benches after the squats, this will give your back a longer rest so you will be fresher when you do the RDl.
irishdago,
I don’t think the problem was too little volume! I 2nd David’s post. If you can’t always get the weights in thats fine.
irishdago, you haven’t really changed anything at all. That is basically exactly the same as what you started with except you took out some core work and you changed the order a bit. There is still no upper-body pull to balance out your upper-body push exercises.
You’re still training 5 days a week with zero recovery. I don’t see speed development being prioritized here.
Originally posted by alecos
I would like to try K. Kenteris type of training 2x3x200m five days á week (no weight-training and 30min pauses between the “reps”) but it probably takes time to see improvement and is that time worth risking(?), I mean I do improve my speed by the “old”-way of training sprint…
I tried something similar in just running 100’s (i.e. 2x100 each session, low volume to cope with shin splints). From experience such workouts are a disaster for speed development.
For elite athletes who have already developed speed such workouts may work (especially in longer sprints 200 and 400) but for developing athletes they will not.
I would like to try K. Kenteris type of training 2x3x200m five days á week (no weight-training and 30min pauses between the “reps” but it probably takes time to see improvement and is that time worth risking(?)
Technique drop off 's would be a major issue possibly detrimental to one’s performance improvement,when adopting such protocols without supervision of
experienced Coach.
In my experience similar extreme training protocols hide under their apparent over-simplicity and mininimalisms many subtle variables to be taken into consideration.
And too often,right among those variables lies one’s path to improvement.