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Ok here's my off season football routine. I'm on cycle so I am just doing a BB split right now with minimal cardio but I should start this routine in Spring. This is in preparation for being a SS at my local Junior College. I basically have the size and power but I need the quickness and speed.
Workout: Madcows Linear 5x5
Diet: Clean bulk (3000-3500 calories)
Goals: Single digit BF, Increase vertical and 40yd dash, become more flexible, Maintain or gain strength.
Supps: Multi vitamin, fish oil, ECA
Like I said above my routine will be a 5x5. If I start stalling on the 5x5 rather quickly I will switch to Wendlers 5/3/1. Last time I ran the 5x5 I made PR's all the way into week 11.
Monday: 1) Mobility work 15-20 min
2) Heavy Sprint Training
3) Stretching/foam roller
4) 5x5 Workout
Tuesday:OFF
Wednesday:1) Mobility work 15-20 min
2) 5x5 Workout
3) Plyos/200yd shuttle runs
4) Stretching/foam roller
Thursday: OFF
Friday:1) Mobility work 15-20 min
2) Light Sprint Training
3) Stretching/foam roller
4) 5x5 Workout
Every 4 weeks (on Friday of week 4) I will test 40yd dash, Bench, Squat and vertical.
Reason for plyos after workout is because I have read that they are better when done after heavy deadlifts. I feel like 4 days is enough to recover from all of this as long as I am sleeping enough and eating right.
My question is, what exactly should I do for sprinting/plyos? How many sets and what drills should I do? I wouldnt know where to start, there are so many options.
Workout: Madcows Linear 5x5
Diet: Clean bulk (3000-3500 calories)
Goals: Single digit BF, Increase vertical and 40yd dash, become more flexible, Maintain or gain strength.
Supps: Multi vitamin, fish oil, ECA
Like I said above my routine will be a 5x5. If I start stalling on the 5x5 rather quickly I will switch to Wendlers 5/3/1. Last time I ran the 5x5 I made PR's all the way into week 11.
Monday: 1) Mobility work 15-20 min
2) Heavy Sprint Training
3) Stretching/foam roller
4) 5x5 Workout
Tuesday:OFF
Wednesday:1) Mobility work 15-20 min
2) 5x5 Workout
3) Plyos/200yd shuttle runs
4) Stretching/foam roller
Thursday: OFF
Friday:1) Mobility work 15-20 min
2) Light Sprint Training
3) Stretching/foam roller
4) 5x5 Workout
Every 4 weeks (on Friday of week 4) I will test 40yd dash, Bench, Squat and vertical.
Reason for plyos after workout is because I have read that they are better when done after heavy deadlifts. I feel like 4 days is enough to recover from all of this as long as I am sleeping enough and eating right.
My question is, what exactly should I do for sprinting/plyos? How many sets and what drills should I do? I wouldnt know where to start, there are so many options.
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