Adding sprints to a Westside routine???

[Zeus79]

Hey fellas, I'm incorporating eight 40yrd dashes for at least 4 times a week to my westside routine. I'm getting ready for the spring camp of my local arena football team. I am still concentrating heavily on my routine and I don't want to compromise it, however, I must start working on my speed again. What days would you advise for me to do these? Also, if you know of any particular excecise that would help my speed and or agility, I would greatly appreciate it.

 

[Cubanito17]

Hey man what time in the day do you lift b/c if it's in the afternoon you can do your sprints in the morning prob on leg days I would say so you can warm them up. For speed if your talking about for football do you do any type of power cleans, hang cleans, or high pulls from the ground these are all football excercises guys at my school do and I personally do cleans.

 

[rgosit]

dont do sprints on the same day as ur legs...

you should get into a football type workout..

monday
cleans
power press
high pulls
neck
plyos and sprints

tuesday
squats
bench
curls
tri extenion
pull ups
agility work

somethingof this sort,, u mite want to customize it..because most football programs u find r designed for athletes who r using drugs..


what pos are u looking to play??

 

[rgosit]

whats the westside routine looklike..

cause we could just add some things to ur normal wokrout to help u out.. and that mite b fine..

 

[Zeus79]

the westside routine is as follows, it has a couple of modifications to better accomodate what I'm trying to accomplish;

Monday: Max Effort Squat or Good Mornings
Max Effort Dead Lifts
Light Clean and Jerk
Hams & Calves
Wednesday: Dynamic(Speed) Bench Press
Triceps, Lats, Delts, light biceps
Friday: Dynamic(speed) Box Squats
Dynamic Dead Lift
Light clean and jerk
Hams & Calves
Sunday: Max Effort Floor Press or Pin Press
DB Bench Press
Triceps, Lats, Delts, light biceps

I've been running 40's on my chest days and on light leg day. What do you think???

 

[rgosit]

ok/..

u could work on ur speed on tuesday and thursday...
that would b best..and maybe some moderate to heavy cleans..about 85% for 5 reps.. 3 sets..and u should b good..

on tuesday and thursday
some bounds
starts
hills
sprints

 

[rgosit]

what position r u looking to play??

i wouldent mind seeing a more elaborate version fo that workout.is there a web site or ne thing??
including rest periods and rep ranges..
thanx

 

[Zeus79]

http://www.testosterone.net/html/body_133per.html

This is where I got it from. Well, in Arena football you play both ways, so I am looking to play DB/wide receiver or, if I make it, half back. I'm not the fastest guy (4.5 40yard dash), but I'm good at changing direction and making people miss. I'm 5'8" 190, at like 9% body fat.

 

[Zeus79]

also, how is a 20yrd shuttle run timed, and what does it mean by left or right side? Do I run side ways?

 

[rgosit]

your about my size..

the shuttle it will b u start in the middle.. u will run 10 yards to your left plant run 20 yards rite, plant and run 10 yards back to the middle to finish, wich will b to ur left.

4.5 is real good speed..

just wokr on your explosion and youl b fine..