Speed/Vert training in conjuction with 5x5?

[the.gladiator1987]

Alright so Im gonna do the 5x5 again Madcows version. Its gonna be boring so I want to incorporate some speed.very training on Tuesday/Thursday WITHOUT overtraining. I know a lot of plyometrics work the legs and im already squatting 3x a week.

My 40 yard dash is around 4.7, 4.8. My vert is horrible haha, like 24 inches or something. Off 1 foot running start i can touch rim but 2 feet no running start is 24 inches.

Things I am thinking of including for T/TH:
Stretching/flexibility
Downhill sprints
Weighted Sprints
40yd dash sprints
100yd sprints
Build the Tubialis Anterior
Strenghen toe muscles???
high knees
jump rope
squat jumps/box jumps

 

[oso0960]

What happened to your bodybuilding split?

lol your legs are going to die. I think it wouldn't be beneficial if you trained legs 5 days without rest.

I have an idea though it might get a little confusing..

Olympic lifters generally have around 40" verts from training olympic lifts alone (from what I've heard). And for a vert you need specifically power; power=strength x speed. The olympic lifts are power exercises but require high levels of technique which is a drawback. there are Some substitutes though, you could use speed squats and power shrugs. I'm actually trying out the speed squats in my 5x3 to see how it goes. (you don't HAVE to have a box). I go down controlled and lift each rep as explosively as possible out of the hole.

You can also use prilepin's table to help make some sort of hybrid 5x5. Power is best used when reps are 1-3 @ 70-80% I believe.

So for instance you could substitute 5x5 row or 5x5 deadlift for 5-8x3 power shrugs and 5x5 squats for 5-8x3 squats.

On my 5x3 I'm using submaximal weights for the first 4 sets and my final set is a heavy set (which I still try to lift explosively, but it's fairly heavy so it's much slower than the previous 4) but is more aimed for strength. Another way to think about it is in terms of Westside: 4 DE sets followed by 1 ME set. I especially like this because the DE sets get you warmed up for a ME set more so than half-assing your warmup sets like I'm sure most of us do.

So basically what I'm proposing is that you ditch the plyos (at least most of them) and turn your workouts into power/strength development.

EDIT: edited my 2nd to last paragraph

 

[the.gladiator1987]

What happened to your bodybuilding split?

lol your legs are going to die. I think it wouldn't be beneficial if you trained legs 5 days without rest.

I have an idea though it might get a little confusing..

Olympic lifters generally have around 40" verts from training olympic lifts alone (from what I've heard). And for a vert you need specifically power; power=strength x speed. The olympic lifts are power exercises but require high levels of technique which is a drawback. there are Some substitutes though, you could use speed squats and power shrugs. I'm actually trying out the speed squats in my 5x3 to see how it goes. (you don't HAVE to have a box). I go down controlled and lift each rep as explosively as possible out of the hole.

You can also use prilepin's table to help make some sort of hybrid 5x5. Power is best used when reps are 1-3 @ 70-80% I believe.

So for instance you could substitute 5x5 row or 5x5 deadlift for 5-8x3 power shrugs and 5x5 squats for 5-8x3 squats.

On my 5x3 I'm using submaximal weights for the first 4 sets and my final set is a heavy set (which I still try to lift explosively, but it's fairly heavy so it's much slower than the previous 4) but is more aimed for strength. Another way to think about it is in terms of Westside: 4 DE sets followed by 1 ME set. I especially like this because the DE sets get you warmed up for a ME set more so than half-assing your warmup sets like I'm sure most of us do.

So basically what I'm proposing is that you ditch the plyos (at least most of them) and turn your workouts into power/strength development.

EDIT: edited my 2nd to last paragraph

Hey bro thx for the response.

So basically i want to get my squat strength up AND involve speed. SO maybe wednesday squat I can do speed squats since its a light day anyway.

And for cardio I can do sprints/jumprope on T/TH

Perfect

 

[glennpendlay]

Gladiator,

The 5X5 that Madcow got from me was never supposed to be used in conjunction with speed training. We never did it that way. If you want to run faster, you will have to do a slightly more advanced program, where you gradually decrease squat volume, and replace it with things like plyos. My preference would be weighted jumps, with a weight vest or with dumbells. jumping on a box is nice, if you dont have access to this, long jumps will work. If you have any interest in how we set up speed camps incorporating the 5 by 5 training method then gradually phasing it into speed work, reply and I will be happy to give you an outline.

glenn

 

[the.gladiator1987]

Gladiator,

The 5X5 that Madcow got from me was never supposed to be used in conjunction with speed training. We never did it that way. If you want to run faster, you will have to do a slightly more advanced program, where you gradually decrease squat volume, and replace it with things like plyos. My preference would be weighted jumps, with a weight vest or with dumbells. jumping on a box is nice, if you dont have access to this, long jumps will work. If you have any interest in how we set up speed camps incorporating the 5 by 5 training method then gradually phasing it into speed work, reply and I will be happy to give you an outline.

glenn

Hi! Is this really Glenn Pendlay? Wow did I get lucky to have you respond to my thread, you are a very successful man and I appreciate any time you give to me.

I am very interested in doing speed training in conjuction with the 5x5 and it was hard trying to figure out where to put plyos/sprints when you squat 3x a week. An outline would be great!

I also have a paypal account I would have no trouble sending you money if you made me a program to keep my main lifts up (bench/squat/dead/hang clean/bb military) while I got faster and increased my vert..

 

[glennpendlay]

I dont want any money, and yes, this is really Glenn Pendlay. It seems you have multiple threads talking about your training... I would rather not hunt down all the info... if you would care to give me a quick rundown of what specifically you are doing now, id be happy to offer some suggestions on how to incorporate speed work.

glenn

 

[the.gladiator1987]

I dont want any money, and yes, this is really Glenn Pendlay. It seems you have multiple threads talking about your training... I would rather not hunt down all the info... if you would care to give me a quick rundown of what specifically you are doing now, id be happy to offer some suggestions on how to incorporate speed work.

glenn

I recently finished a 12 week cycle of the 5x5. Results were great.

I was going to do another run of the 5x5 and on T/TH I would so sprints/box jumps/jumprope/etc.

Basically I need an offseason football program that includes getting your strength up in the main lifts AND incorporating plyos/sprints but to where I wont overtrain.