Speed

[coolcolj]

Woah - that's way too much volume and exercises!

especially the legs. Squats and deadlifts in the same session.. well I did that when I first started, I overtrained within 2 weeks.

Remeber your not bodybuilding!

And you do want to finish your workouts in an hour.
Why do people always make thing so complicated ?

Hell just squat, bench, row, chin and stiff legged deadlifts. 3 times a week and not to failure. You will make great gains!

If I were you I would work the whole body 3 times a week, but with all your exercises spread out on different days.

ie

Day 1 Squat, Row, Bench
Day 2 - Split Squat, pulldowns, inclines
Day 3- clean pull, stiff legged Deadlift, press, curls, tricep extensions

something like that - and yeah work your abs!

For clean pulls, stick with reps under 6, usually around 3-5. sets I'll leave that up to you, I usually only do 2-3, since I do ,lots of other stuff.

 

[Cobin]

Ok, thanks that looks good to me.

 

[coolcolj]

And yeah do a rotary cuff exercise and a tib movement as well.

For abs - I recommend doing hanging leg raises on a power rack - partial grip (beef up your grip) using bent knees at first, move your legs behind you and then swing up curling your body until the knees touch your chest, hold for a second and then lower slowly. This is the ab exercise of choice for sprinting.