Putting together a sprinting/VJ/power program for the summer, help

[ThePolishHammer]

Ive been doin WSB for the last while, but i want to switch things up for the summer, and start working on my sprints and vertical jump.

How much of my training should be resitance, how much should be jumping, sprinting, plyometrics, etc. What sort of frequency. any suggestions?

Thanks

 

[collegiateLifter]

how much do you weigh & how much do you squat?

 

[ThePolishHammer]

198-200lbs. 10-12%bf. 19 yr. 6ft even

I dont know my recent maxes so ive included the numbers from the last test, and some estimates.
Squat 315 (330 now)
Bench 275 (290 now)
Deadlift 385 (410 now)

My deadlift is ultra wide stance, sumo, and my squat stance is between a sumo squat and bodybuilder style

Thanks

 

[nanotitan]

pulled this of an article written by louie simmons called Factor of Time:


Before we move on, I want to address the following: why do many fail to increase their jumping ability while increasing their squat? The most probable reason is that as their squat weight went up, the bar speed slowed. They concentrated only on strength speed, while neglecting speed strength. Approximately 80 lifts per month must be devoted to explosive and speed strength and roughly 16 lifts per month for strength speed. Both should be done during the same week. If you work for only quickness, you will lose some absolute strength in 2 weeks. If you work only to raise absolute strength, you will lose some quickness in 2 weeks as well. You must train for all types of strength during the week.

This seems to suggest that you might want to keep your ME and DE work for squats during your program.

Hope this helps!