Speed

[Welsh power house]

Is glycerol that oil shit you can get in boots pharmacy?

Did my first sprint session today, my legs are aching already, mind you, i played rugby for 2 hours after it!
I think i iwll just sprint next week!

 

[Welsh power house]

anyone else??

 

[coolcolj]

I'm training for speed and power

here's my current routine.

I split my workout into 2 parts - Lower/power and upper body. I workout 3 times a week , alternateing between em. I also do interval sprints once a week

Lower/power

Hang jump snatches - 2 warmup sets, 3x6 pyramid up the weights
I do 3 vertical and standing long jumps just before each set

Back full squat - 1x6 tempo - 5010 (eccentric, bottom pause, concentric and top pause in seconds)
rest 1 min and then I do 5 vertical jumps - 5 secs between each
1x3 followed by 5 standing lon jumps

full front squat wide stance 1x6 5010

Deadlift 2x6 5121

reverse lunge 1x8 5121

calf raise 2x6 52X2

reverse hypers 2x10-15 5112

----------------------------

Upper body - all done at a 5020 tempo and only 1 work set, but I do 1 or 2 warmup sets with 50% weight and somewhere between 6 and 10 reps

Jump hang Snatches as above

incline dumbell bench press
Dumbell row
shoulder width Chin
cable lateral raise
incline dumbell curl
Tricep dip
ab work
cuff work

 

[Welsh power house]

cool, thanks man

 

[cubacastro]

Dear coolcolj,

Well first at all, if you are training to get speed in the weightroom and on the track. You must specify the following elements:

best lifts on power clean, bench press, incline, squat, at one rep.

I do it like this,

whenever I am working on the weightroom for speed I always work like this.

60% 2/5 75%2/3 85% 2/2 95% 1/1 60%1/5
monday, thursdays, saturday
bech press
hang cleans or power cleans, hang clean, incline press) give you a better explosiveness, it work on fast fibers mucles.

track
tuesdays, fridays

5x 60 meters(flying)
3x 30meters (standing)
5x 20 meters(standing)

I also work on jumping exercises such hurdles hoping, box hoping, long jump standing jumps, 1x10 each, must do the hurdles hoping very fast... make sure the hurdles are at its lowest level.... every jump has to be done very fast, REMEMBER YOU ARE TRIYING TO WORK ON FAST FIBER MUSCLES...

other thing, stay away from any bodybuilding lifting, just do 2x6 just to keep your mucle tone, remember bodybuilding it is very good on off season to add muscle mass and endurance.

what sport are you in?

hope this helps..

 

[Welsh power house]

Sounds good cubacastro......yeah i think i will stay away from bodybuilding style workouts, just concentrate on increasing strength and power which in recent weeks has helped my speed.

I cant praise the power cleans enough, i think they have really helped my speed and power, any sport, expecially a contact sport such as rugby or football will improve through cleans.