New Routine for Speed, power

davidjr74 · Jul 30, 2006

This is quoted from my diary. I want to know if you all think this routine is not overwhelming or if something could be added.:

" I want to boost my performance before the season starts.
* Maintain Weight (2700 calories)
* Increase speed (run 5.1 or under)
* Increase strength (Bench 150! I have been dreaming this since I started)
* Increase power (added power clean, plyometrics, snatch, etc to routine)
* Exercises in order below, compound exercises first

So I have a new workout routine to suit my needs. Its a 3 day split, and on off days I will be doing some running. Along with this training camp starts next tuesday, so I hope its not enough to wear me out.

Sunday:
Rest

Monday: Chest, Back
Bench Press (waterbury Method)
Bent over row (5x5)
Power Clean
Incline Bench
Decline Bench
Lat Pulldown
Back Extension
Dumbell Flys

Tuesday: Running, Plyometrics

Wednesday: Legs
Squat (5x5)
DeadLift
Power Snatch
Leg Curls
Standing Calf Raise
Lunges
Leg Extension

Thursday: Running, Plyometrics

Friday: Shoulder, Arms
Miltary Press (5x5)
Skull Crushers
Tricep Dips
Bicep Curls (barbell)
Arm Circles (non-weights)

Saturday:
Rest
"

Nobody · Jul 30, 2006

I think you're doing a bit too much on your chest and leg days.

davidjr74 · Jul 30, 2006

I was thinking that, but then again I'm only working out the Chest once a week. The legs look overwhelemd though, but I could use the Endurance.

Nobody · Jul 30, 2006

You should incorporate more rest days if you want to keep doing those exercises.

davidjr74 · Jul 31, 2006

Nobody said:
You should incorporate more rest days if you want to keep doing those exercises.

Good idea. I guess I'll use Sunday and Saturday as Rest Days.

Azn_Drag0n · Jul 31, 2006

jman where did you get this plan??? I like it i think i might use it to train for my triathlon. Well for the power and running section anyways. I still have to bike and swim.

davidjr74 · Jul 31, 2006

The plan is quite simple. Its a 3 day split and on the other days (except saturday, sunday) I do running/ plyometrics.. Each weight lifting day includes a power lift (power clean, snatch, etc). The weight lifting for each day maximizes the strength in the core areas which is needed for speed. I usually lift weights explosively and take only 1 minute break between sets. You can use it if you want.

Nobody · Jul 31, 2006

I suggest rest days inbetween some exercises. Not 2 consecutive rests.

evolution · Jul 31, 2006

jmanjman47 said:
Sunday:
Rest

Monday:
Hang clean and jerk
Bench Press (waterbury Method)
deadlift
rotator cuff work

Tuesday:
off

Wednesday:
A1)Squat (5x5)
A2)Inc db press
B1)Bent over row
B2)Bulgarian squats
C1)cable pullthroughs or back extensions
C2)Standing Calf Raise

Thursday: off

Friday:
snatch
Push press (5x5)
skulls
Bicep Curls (barbell)
rotator cuff work

Saturday:
off

"

fixed in text for you. If camp starts next week-no need to push it with plyos on off days.

davidjr74 · Jul 31, 2006

Thanks, I think the routine is perfect now.