No Bullshit Routine (Advice?)

[Advaik]

Here are the numbers, also its changed up a bit because I worked the other one for a week and decided I didnt like some things.

Monday:
Flat Press 2x6
Declined Press 2x6
Inclined Press 3x6
Butterflys 3x6
Ab Wheel 3x10
*Flexibility Training
*HIIT

Tuesday:
Squats 3x6
Leg Extensions 3x8
Step-Ups 3x6x2
Calf Raises 2x20
Wrist Rollers 3x2

Wednesday: (PLYOMETRICS)
*Warmup
*Flexibility Training
Speed Crunchs
Medicine Ball
Clap Push Ups
Speed Punchs
Broomstick Twists
Platform Jumps
Quick Drops
*HIIT

Thursday:
Upright Rows 3x6
BTN Press 3x6
Lat Raises 3x6
Shrugs 3x6
Deadlifts 3x6
Good-Mornings 3x6
Bent-Over Rows 3x6

Friday:
Curls 3x6
Reverse Curls 3x6
Skullcrushers 3x6
Wrist Curls 3x6
Reverse Wrist Curls 3x6
Wrist Rollers 3x2
Calf Raises 2x20
Ab Wheel 3x10
*Flexibility Training
*HIIT

Saturday: (PLYOMETRICS)
*Warmup
*Flexibility Training
Speed Crunchs
Medicine Ball
Leg Raises
Clap Push Ups
Speed Punchs
Broomstick Twists
Platform Jumps
Quick Drops
*HIIT

 

[IronLion]

If this is a sports training program then you should consider rethinking the entire weight training part...although you are on the right track with the flexability work...what are your goals? what are you training for?

 

[Advaik]

Training for sprinting and street fighting. Right now my routine is messed up big time I do endurance training whenver and lifting 5 days a week. It's not bad, just I'd like to get a schedule going.

I am not a novice weightlifter by any means, I just want others opinions on this since this will be the first time I am adding plyometrics to my routine.

 

[IronLion]

Street Fighting...WTF...you fight with streets?LOL

Just f*kin w/ ya bro...consider a more power oriented weight routine for developing strength and explosiveness...right now aside from the plyos and stretching you are working with a bb split that is only training each muscle group 1nce a week...look into a wsb split it will complement what you are doing much better

 

[Advaik]

yea I figure I was doing a bodybuilder split, I never understood that single factor dual factor shit. But strength is going up so I figured I'd stick with it for now. Imma look into that wsb though thanks.

 

[Zander1983]

If you're training for speed and strength, look out for CoolColJ's workouts for ideas. They might seem a little complicated at times (), but they're the type of thing you're after. Obviously, WSB needs to be considered too. The basic 9-week program could be a good starting point. I think there is a thread floating around somewhere about incorporating sprinting and plyo's into WSB, iirc...

 

[Lord_Suston]

hmmm, reminded me of my future split for speed and strength

I couple lower body workout with upper doy speed and vice versa

Example I would do an Am chest/tris and later on I would do some sprints.. Or I would do shadow boxing in the morning and legs at night.

Why would you train to street fight anyways???