Which routine would you choose for speed/strength?

[coolcolj]

hmmm that's a pretty full week. I know I couldn't do that

 

[teen1216]

What would you cut down on CoolColJ? I've never tried something with that much training myself.

 

[coolcolj]

well you wouldn't have one strict schedule as you do that you stick to rigidly week in week out.

You would have weeks where you would be doing as much as you are above, and weeks where you would be only doing half as much. The body is not a machine, so you have to push and then ease up in cycles. Failure to do so will bring up overtraining and injury.

I can only suggest this, you will have to experiment and see what suits you, and what you can handle without overtraining. Remeber to cycle your intensities and loads.

The body has a lag factor - it can tolerate quite a load for a short period of time - 2-3 weeks or so, before you have to ease up and give it breathing space for it to recover. Then it over supercompensates, and then you push again.

Also everytime you drop the volume, you recover some of the fast twitch IIb fibres that have been converted to 11a during intense periods. That is why tapering and deloading works for peaking.

 

[teen1216]

Thanks for the response CoolColJ.

 

[coolcolj]

My pleasure.

I can only guide you, its a bit hard to give you a direct answer sitting half way across the other side of the world
And I'm still learning myself. The human body is one confusing thing. Things that worked in a certain way, never seem to work quite the same way later on.

I wish I could say do this and this, and you will get this.

That's part of the fun I suppose.

 

[teen1216]

I think a Heavy week followed by a light, then a medium, then a heavy and back to light might work. I realize I'll have to change exercises depending on how I feel etc. Any other suggestions guys?


Heavy week =
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
Ab work 5x8 is done every week whether thurs, fri, sat, and can also be done extra time earlier in the week if needed

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




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


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

Wed - Agility Training

Thurs - Explosive Oly squats or Snatch Grip Deads 6x3
If did deads then overhead squats if did oly squats then oly hybrid 3x5
Reverse Hypers 5x8

Fri - ME Bench
Dumbbell Presses 3x8
Tri work 4x8
Some sort of back work maybe 2 exercises 3x5

Sat - Sprint Training




Light week =

Mon - ME movement
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 3x6
BE Rows 3x8

Wed - Agility Training

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

Fri - ME Bench
Dumbbell Presses 3x8
Tri work 3x8
Some sort of back work maybe 2 exercises 3x5

Sat - Sprint Training

 

[coolcolj]

ab work?

 

[teen1216]

Yes, that would be useful wouldn't it?

Added ab work on thurs. can be done either thurs., fri., or sat., and also if needed on mon.

 

[teen1216]

Last bump before I start.