How can I incorporate speed workouts?

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davidjr74

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I have no idea how to incorporate speed into my workouts. Here is my current training plan that is kind of like the Bill Starr's program. I need sprinting and such into my workout because I am slow (40 yard time is 5.25) but the problem is in the program I work my legs out 3 times a week and I don't want it to be counterproductive. Any ideas?

All 5x5 sets- Do 4 progressively heavier sets of 5, with the 5th set being your 5RM. the progression for squats is 10 pounds a week and everything else is 5 pounds a week.

Day 1
Full Squats 5x5
Deadlifts 5x5
Bench Press 5x5
Incline DB Press 2 sets of 10-12

Day 2
Rest

Day 3
Lunges 4x8 each leg
Goodmornings 3x 8-12
Military Press 5x5
Pullups 4xmax

Day 4
Rest

Day 5
Full Squats- 5x5 (on set 4 only do 3 reps, on set 5 use 10 more pounds from Mondays topset for a last set of 3)
Bent-over-rows- 5x5
Incline Bench press- 5x5
Tricep Extension- 2 12-20

Day 6
Rest

Day 7
Rest

Repeat
 
Any where you want in there

2,4,6, would likely be a "safe" choice though im pretty sure you could sprint everyday without harm
and make sure to stretch throughly after the workout "muscles more pliable when warm"

though keep them about an hour apart, if you do them in the same day

PS
Work your ankles and calf's more for more speed
 
Last edited:
tonymcclellan said:
You looking for speed and agility, or just speed?
Click to expand...

I guess both then since i'm playing football.

Tuesday I lifted weights, and today I did 25 Hills. It was pretty steep; had me hacking because I havnen't done much running in a LONG time. So If I can squat tommorow without to much problem; I'll assume I'll be okay. Thanks for the advice.
 
first of all, always lift as fast as possible ;)

another thing ive noticed, you need to balance out you're movements. over the week you got 70 reps worth of horizontal push (or, how much incline do you use on the incline bench press?) and only 25 reps worth of horizontal pull.
 
Karky said:
first of all, always lift as fast as possible ;)

another thing ive noticed, you need to balance out you're movements. over the week you got 70 reps worth of horizontal push (or, how much incline do you use on the incline bench press?) and only 25 reps worth of horizontal pull.
Click to expand...

Horizontal pull is mostly back exercises isn't it? Because I have noticed myself that I neglect my back sometimes.

Could you name a few more: this is what I can think of:
bent-over-rows

..thats it..
 
what do you guys mean lift as fast as possible? isnt the eccentric supposed to last at least 2 seconds? u mean take less rest time?
 
PB, we mean to lift without conciously slowing yourself down. Control the weight by all means, but lifting fast activates more fast-twitch muscle fibers.

Jman, it doesn't have to just be horizontal, sure that's about all you're gonna get, but you need to just be pulling more in general. Deads, high pulls, power cleans, chins, rows, you name it.
 
jmanjman47 said:
Horizontal pull is mostly back exercises isn't it? Because I have noticed myself that I neglect my back sometimes.

Could you name a few more: this is what I can think of:
bent-over-rows

..thats it..
Click to expand...

Well, any type of rows. Pulling horizontally hits the back nomatter what. You also got cable rows, you can play with the grip on the bendt over rows, supinated, pronated, wide, narrow. You also got DB bendt over rows. Yates row
one haded DB rows. Just do a google if you're unsure about what they are ;)
 
Chin-ups
Bent-Over rows with a barbell
One-Arm rows
Deadlifts

are all solid back exercises although i have never felt or found chin ups to work my back in the least.
 
deadlifts and chins dont cover for horizontal pulling. chins are vertical pulling.
 
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