Workout Volume/Plyo Help

The Forums Speed
1

I play WR and CB for my football team. I am trying to get faster. I have to workout(condition) with my team but I’m doing Joe Kenn’s Tier System 3x3 tier that is. I lft mon-wed-fri. As I said I have to run with the team on mon/friday we do 100yard runs tempo like and a couple laps following. On wednesday we do speed ladder, rabbit drills, and box drills for agility. I wanted to know would adding sprints later in the day on mon-fri be overkill? And If I did could I layout the week something like this.

Mon - Conditioning;weights;Plyos(don’t know if I should do high or low intensity) accel. workout
Tue - Off
Wed - Agility/Condition;weights
thu - Off
Fri - Conditioning; weights; plyos(low/high intensity); max velocity workout

My main question is how much volume should there be in my accel. and max velocity workouts?

My other question is should hi intensity be coupled with Max vel. or accel. running?

I was thinking having plyos twice a week one session being low intensity and one being high just so I won’t kill myself.

Keep in mind that I have lots of stuff going on during the summer. (7on7 games, camps, etc.)

Thanks…

2

Remember, sprints should be run when you’re completely fresh with full recovery(3-5 min inbetween each run).

3

bump i guess…

4

just do what ur coaches have planned bc once you start to add shit it screws everything up and you will have problems.

5

I use the following rest periods.

Drills -30 to 1minute for reps/set
Falling Starts -1 minute 30 sec.
Cones 3-5 -minutes (closer to 5 minutes)

Speedwork:

General Rest period:

10m 1 minute 30 sec to 2 minutes
20m 2 minutes
30m 3 minutes
40m 4 minutes
50m 5 minutes
60m 6 minutes
70m 7 minutes
80m 8 minutes
90m 9 minutes
10m 10-12 minutes

Rest inbetween sets of anything: 3-5 minutes

Plyos:

Sets (same exercise) 30 seconds - 1 minute 30 seconds; depending on exercise.

Between exercises such as hurdle hops or triple jump drill 3 - 5mins (full recovery)

Rest between speed and plyos approx 15-20 minutes. (same day rest)

Speed Endurance Sub max:

6-8min @ 85%+ intensity for any distance: 300/200/150…3x200…3x150…3x120.

Tempo: (walk back plus 1 minute 30 seconds, i
do this as a personal preference,
3-5minutes inbetween sets such as set
one 4x150 rest 3-5 set 2: 4x100m)

Striders: walk back plus one minute (60m strides 50% on off days)

Thats basically it.