Which routine would you choose for speed/strength?

[teen1216]

Basically my goals are to get quicker, faster, and stronger. I want to improve my 40 yd dash, 100m, shuttle run, vertical leap, and all my lifts. Which routine would you do to meet those goals?

I am thinking of doing a highly modified WS routine with some olympic squats (olympic speed maybe?), sprint work on 1 day and agility on another. If I was to do WS, what would you suggest for my quads? Also, when would I Deadlift?

Another option is this "High Tension Training" program here:

http://www.drsquat.com/index.cfm?action=viewarticle&articleID=21

What would you do if explosiveness was your goal?

 

[Thaibox]

Only piece of advise I can give you is to get an olympic coach. It makes a world of difference, trust me.

 

[spatts]

On WSB, your quads will get hit in compound movements and certain accessory movements. We also sled drag for this. You would likely alternate deadlifts and GM's each week with squats on squat day.

In terms of speed/strength...quads are kind of known as the "all show, no go" muscle. They get hit, just not in an isolated way. I rarely see PLers isolate chest, bis, or quads...the front of the body. Yet most PLers I know are NOT lagging in these areas at ALL. Shoot, I'm all quad, and I never train them specifically.

 

[coolcolj]

The high tension one would definitely work, but I think the volume is way too high

do you know how to do the Olympic lifts? If you can clean pull then you don't need to deadlift. clean pull is much better IMO for explosiveness and power, and it much less taxing on the body and CNS, and it will improve your deadlift.

Front squats for quads

I don't know much about the WS system, except its geared for powerlifting.


this is good

http://www.ironmag.com/ct_canadian_naprt.html

 

[spatts]

Front squats for quads

This is exactly the accessory work I had in mind.

I don't know much about the WS system, except its geared for powerlifting.

Unfortunately, that's what most people think. I have a hunch that if more BB types with "sprinter genes" trained WSB, they would grow much faster. We hit on this in needhelp's thread.

 

[coolcolj]

I meant general thrust - I think you know what I mean


In any case the way I train is a 3 prong atatck for speed/strength

don't go to to failure, always keep bar speed in mind.

1) I use heavy sets with slow eccentric to build limit strength, sometiems pausing at the bottom for 2 secs
2) I use sets with 40-60% 1RM to work on explosions - and stretch reflexing
3) I use olympic lifts/jump squats etc to work on rate of force developement and to condition tendons due to the ballistic nature of the moves

I think designing your own program is the way to go.

and keep the volume low

 

[teen1216]

Wow, thanks for the replies so fast guys.

Thaibox - The closest Oly Coach that I found on the USA WL site was a good 25 mins away, so I'm still not sure if I want to go that route.

Spatts- I wasn't sure about the quads, thanks for clarifying for me.

Coolcolj - Yes, I wondered about the volume as well on the HTT. I have never tried a snatch, but I have power cleaned before, and I feel that I could learn a full clean and the other movements w/o too much difficulty (hopefully).

I'm interested in everyone's opinions, and I'll also start formulating my own hybrid routine as well and post that up here.

 

[teen1216]

This is a jumbled mess that needs lots of work but erhaps something along the lines of:

Mon - ME movement
Oly Hybrid (Hang clean or such) 5x3
Front Squats 3x5
Makeshift Glute Ham Raise from floor 3x5
Makeshift reverse hypers w/exercise ball 3x10


Tues - DE Bench
Push Presses 3x5
Tri work 4x6
BE Rows 4x8
Grip work

Wed - Agility Training

Thurs - Explosive Oly squats or Snatch Grip Deads 6x3
Oly Hybrid 3x5
Overhead Squats 5x3
Reverse Hypers 5x8

Fri - ME Bench
Dumbbell Presses 3x8
Split Jerk 8x1
Tri work 4x8
Some sort of back work maybe 2 exercises 4-5x5

Sat - Sprint Training

Sun - off

 

[spatts]

What do you do for recovery and what is your diet like?

I'm not a young man, but sprinting after all that ME bench/acessory work would tax my CNS over time (assuming I wasn't specifically aiding my own recovery).

You have plenty of time between your ME days, and that's great. Speed work could be around 40% of your max...more without accomodation.

I'm wondering what other male athletes might have to offer regarding the sprint work on ME days. I'd move that to an off day, personally.

 

[teen1216]

Diet isn't great yet, but I'm getting that retooled so should be fine soon. Basically, now I try to eat every few hours but school messes part of that up.

Recovery wise, I guess it would be beneficial for me to start doing active recovery.

I wasn't sure how I would handle the sprint and agility either. Perhaps agility on wednesday and sprints on Saturday.

Edit: Changed some things. Replaced high pulls on Friday with split jerks. Added dumbbell presses. Switched sprint and agility to off days.