Please Scroll Down to See Forums Below Hey fellas, I'm incorporating eight 40yrd dashes for at least 4 times a week to my westside routine. I'm getting ready for the spring camp of my local arena football team. I am still concentrating heavily on my routine and I don't want to compromise it, however, I must start working on my speed again. What days would you advise for me to do these? Also, if you know of any particular excecise that would help my speed and or agility, I would greatly appreciate it.
Adding sprints to a Westside routine???
- Thread starter Zeus79
- Start date
Cubanito17
New member
Hey man what time in the day do you lift b/c if it's in the afternoon you can do your sprints in the morning prob on leg days I would say so you can warm them up. For speed if your talking about for football do you do any type of power cleans, hang cleans, or high pulls from the ground these are all football excercises guys at my school do and I personally do cleans.
dont do sprints on the same day as ur legs...
you should get into a football type workout..
monday
cleans
power press
high pulls
neck
plyos and sprints
tuesday
squats
bench
curls
tri extenion
pull ups
agility work
somethingof this sort,, u mite want to customize it..because most football programs u find r designed for athletes who r using drugs..
what pos are u looking to play??
you should get into a football type workout..
monday
cleans
power press
high pulls
neck
plyos and sprints
tuesday
squats
bench
curls
tri extenion
pull ups
agility work
somethingof this sort,, u mite want to customize it..because most football programs u find r designed for athletes who r using drugs..
what pos are u looking to play??
the westside routine is as follows, it has a couple of modifications to better accomodate what I'm trying to accomplish;
Monday: Max Effort Squat or Good Mornings
Max Effort Dead Lifts
Light Clean and Jerk
Hams & Calves
Wednesday: Dynamic(Speed) Bench Press
Triceps, Lats, Delts, light biceps
Friday: Dynamic(speed) Box Squats
Dynamic Dead Lift
Light clean and jerk
Hams & Calves
Sunday: Max Effort Floor Press or Pin Press
DB Bench Press
Triceps, Lats, Delts, light biceps
I've been running 40's on my chest days and on light leg day. What do you think???
Monday: Max Effort Squat or Good Mornings
Max Effort Dead Lifts
Light Clean and Jerk
Hams & Calves
Wednesday: Dynamic(Speed) Bench Press
Triceps, Lats, Delts, light biceps
Friday: Dynamic(speed) Box Squats
Dynamic Dead Lift
Light clean and jerk
Hams & Calves
Sunday: Max Effort Floor Press or Pin Press
DB Bench Press
Triceps, Lats, Delts, light biceps
I've been running 40's on my chest days and on light leg day. What do you think???
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This is where I got it from. Well, in Arena football you play both ways, so I am looking to play DB/wide receiver or, if I make it, half back. I'm not the fastest guy (4.5 40yard dash), but I'm good at changing direction and making people miss. I'm 5'8" 190, at like 9% body fat.
This is where I got it from. Well, in Arena football you play both ways, so I am looking to play DB/wide receiver or, if I make it, half back. I'm not the fastest guy (4.5 40yard dash), but I'm good at changing direction and making people miss. I'm 5'8" 190, at like 9% body fat.
Training agility increases agility. Do not try to cross your strength training with your agility training. You will end up like a shampoo/conditioner in one type thing...not really great at either.
B True
B True
I am not a genius on this. I train for speed, agility, and strength...so I go as heavy as possible (training for strength) in the gym and then really drill myself on my events (agility). Just combine both..but don't spend all your time trying to turn your gym lifts into agility lifts. Make any sense?
B True
B True
for speed u do explsive work,... jumps and short sprints..but also long sprints hill sprints..downhill sprints and sprint loading(pulling a p[arachute or sled)
agility..u do footwork..jumping rope.. quik bag jumps./. chanching direction..switching ur hips..back pedeling.. getting off the ground and sprinting..etc
and when ur lifting you would start with ur reps high..gradually7 dropping them..then do maximum strength..up and down..
then before the season u lift for power.. a decent weight for 1-5 reps.. moving it fast..about 85% of ur max..and mostly core lifts
bench squat dead cleans
agility..u do footwork..jumping rope.. quik bag jumps./. chanching direction..switching ur hips..back pedeling.. getting off the ground and sprinting..etc
and when ur lifting you would start with ur reps high..gradually7 dropping them..then do maximum strength..up and down..
then before the season u lift for power.. a decent weight for 1-5 reps.. moving it fast..about 85% of ur max..and mostly core lifts
bench squat dead cleans
So far(for the past month), I've been doing six 50yrd hill sprints, two times a week, and eight 30 yard starts from a push up position, twice a week as well. I haven't done any agility work, I'm starting shuttle runs and backpedaling today. My try-out is in two weeks, any suggestions as far as getting ready for the try-out?
Sled dragging will be good too!!!!!
B True
B True
i play in high scool...
most likely it will help cause u will b carrying less weight.. but be careful with fat burners when ur training..make sure ur not losing any strength...
u posted ur body fat earlier and it was low..i dont rember the exact # 8-11? i think it was u should b fine.. ..
Db's should b 10 or under....
most likely it will help cause u will b carrying less weight.. but be careful with fat burners when ur training..make sure ur not losing any strength...
u posted ur body fat earlier and it was low..i dont rember the exact # 8-11? i think it was u should b fine.. ..
Db's should b 10 or under....
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