I’ll add 3x15 rows.
My top sprinter broke a seated row machine last week…I am very happy with his strength increases.
A good format to follow especially if you are getting back into things is the following:
speed1/weights1
Tempo/core
Rest
speed2/weights2
Tempo/core
Rest
speed3/weights3
Tempo/core
Rest
repeat
(You can sub in supp weights on rest days or rotate supp weights and tempo around if you feel energetic but the weights performed on nonspeed days should NOT be CNS intensive at all)
Perform your CNS intensive weights on speed days (either 4-6 hours after speed or immediately after your speed work if you are timed constrained)
Include exercises such as:
backsquats
snatch grip deads
powerclean/powersnatch
flat bench
bent over barbell row
reverse leg press and hip extension
Good mornings
GHR
These lifts are pretty much the bread and butter for sprinters 
I like combining push/pulls after speed…
ie:
after speed1
backsquats
powercleans
flat bench and dips
bent over barbell row
reverse leg press/hip extension
You can organize the exercises however you like. Best to keep the rep range in the 3-5 area and do approx 3 sets per exercise (not including warmups) Working sets are at 80% 1RM or higher with emphasis on the positive portion of the movement.
cheers,
Chris
ps- Without giving at least 48 hours rest to your CNS you will not be able to maintain or increase your speed. You’ll just burn out.
Does weight training train your CNS system?
Yes!
Well I think I will cut out the sprinting sessions on Tbursday. I will sprint one day a week. Either Saturday, Sunday, or Tuesday. I won’t do it Thursday because that is my heavy day.
Monday - Light/Explosive Lifting
Tuesday - Sprints
Wednesday - Heavy/Explosive Lifting
Thursday - ? (what should I do here?)
Friday - Light/Explosive Lifting
What do you think of that?
Forget about the light days on mon and fri.
As for speed squats. How many sets and reps should I do.
Are RDL’s good like good mornings. Basically they are the same movement.
What do you think about jump roping.
What are your goals?
If you want to really increase your speed performing speedwork once a week isnt going to cut it.
If you are time constrained do the speedwork and follow immediately by CNS intensive weights.
Then with a tempo session/core work the next day you give yourself time to rest up between sessions.
You dont feel CNS fatigue like you do muscular fatigue but it sure shows up on the stopwatch!
Again I think a combo of speed followed by weights at least twice a week is essential. With tempo/core the day after speed and a seperate supp weight workout at non-CNS taxing levels you will get the improvements you are looking for.
Good luck,
Chris
ps- I have been experimenting with juggling things around a bit and might try the following:
Day 1
S1/W1
Day 2
Tempo
Day 3
Rest
Day 4
S2/W2
Day 5
Supp weights 1
Day 6
Tempo
Day 7
S3/W3
Day 8
tempo
Day 9
Rest
irishdago,
I had a really hard time understanding this when I first found this site, and I think you’re having the same problem:
Sprints are very, very taxing and sprinting is what makes you go fast. They are muscularly taxing and very taxing to the CNS, but they must be performed because that is what makes you fast. For me, from years of team sports where we did “sprints” everyday, that were with short recoveries and were actually medium-intensity and movies where sprinters are shown just lifting and running distance I eventually thought this was how one gets fast. My first program for speed was jump roping, running a mile a day, doing stairs, and doing 20 reps on all the machines in my gym! But sprinting, high-quality 95-100% sprinting is what makes you fast. You can learn a lot from the threads, but you can’t understand too much without CFTS and Speed Trap. I didn’t really start understanding what made one fast until I got these.
Aight.
So If I did speed two days a week, on tuesday and thursday that would be okay?
For speed I would do 5x5 30 yd sprints
10 min jumprope
(what else could i do for speed, i only have a 30yd backyard that is flat, i can also do hills)
Mon - Lifting
Tue - Speed
Wed - Lifting
Thur - Speed
Fri - Lifting
That is the sequence I will follow. I need help on creating the speed part.
As for my goals:
Well I am a multi - sport athlete, as in I play football, basketball, and baseball. (I know this is a track board) I am looking to increase my power (speedxstrength) I need speed because i am planning on making a switch from the line to half back in football. I will also need strength for this. I also need hitting power for football, better skills in basketball, and more strength behind my hit in baseball, but i have accessed other boards for that information concerning strength.
So basically i want to increase speed a lot. Like take .5 seconds off my 40.
your still not getting it man.
Speed and weights cannot be seperated by a day. Whether you do speed on monday and weights on Tuesday or vice versa you are still taxing your CNS. (If you perform CNS intensive lifts like squats, deads, powerclean, bench with reps in the 3-5 range)
COMBINE your speed and your CNS intensive weight workouts in the same day or at the very least seperate each Speed day and heavy weight day by at LEAST 48 hours.
so in your example:
Mon - Lifting
Tue - Speed
Wed - Lifting
Thur - Speed
Fri - Lifting
Change it to:
Mon - Lifting
Tuesday - Tempo
Wednesday - Speed
thursday - tempo
Friday - lifting
Saturday - Tempo
Sunday Rest
With my example you get 48 hours rest between CNS intensive sessions.
In your example you get ZERO rest for your CNS until Sat and Sunday.
An even better alternative using your model is the following:
Mon - Lifting
Tuesday - Tempo
Wednesday - Speed
thursday - tempo
Friday - speed/lifting
Saturday - Tempo
Sunday Rest
hope this makes sense…
Chris
Ok. What if I do Weights and speed on the same day?
And what is tempo?
Don’t weights train your slow - twitch muscle fibers.
Is the CNS system you fast twitch muscle fibers?
Dago,
Go into the old forum and read, read, read, read! Seriously, there is a world of info.
Enjoy!
Reading Irishdago’s posts, I have a strong suspicion he is just trying to piss us off or make us laugh.
Neospeed,
New members should read the ebooks first. Instead of trying to re-re-re-repeat everything to every new member, make sure the bar is up high so they must raise themselves to the standard of knowledge.
Caveman speak- Buy ebook, read ebook, then post NEW questions.
And i don’t want to waste my money on some books.
:saint:
irish you in order to get faster you got to educate yourself.your body is your tool lust like a carpenter has his specific work tools.you also have to understand why these speed sessions are done and what are the benefits.
a good athlete will be knowledgeable but this knowledge comes from learning.get as much advice as you can so you can understand sprinting and its fundamentals better
irishd,
The books are by no means a waste. However, if you are not willing to purchase them, look through the archives. You will find more knowledge than you will know what to do with.