I was wondering about strength training for size/strength but at the same time training for the 40yd dash.
Basically I got till next summer to be faster, but I want to get bigger as well. My 40yard dash is probably a 4.79, 4.8 right now. I want at least a 4.6. Im fast and I know I could probably do it if i corrected my first ten yards and started working on my explosiveness. My vertical jump also sucks, 26 inches lol but I can touch rim off one leg @ 5'9"
So anyway Im doing a 5x5 right now, but ill be changing to a 1x week split soon for my cycle. After that I was thinking about doing a whole body routine with some running? How do I incorporate speed training with my size/strength training? Should I include hang cleans/power cleans/jump squats? If so, on what days? What days would I do speed drills and jumpropes, sprints, etc?
Heres what I got:
Week 1
Monday: 3x5 Squat 3x5 Bench 1x5 Deadlift 2x8 Dips
Tuesday: 20yd sprints x 10 squat jumps x 5 10 box jumps x 5 1min jump rope x 5 1min highknees x 5 1min side jumps x 5
Wednesday: 3x5 Squat 3x5 BB Military 3x5 Hang Cleans 2x8 Pullups
Thursday: 30minutes uphill running 50yd sprints x 5 100yd sprints x 5 50yd weighted sprints x 5
Friday: 3x5 Squat 3x5 Bench 1x5 Deadlift 2x8 Dips
Week 2
Monday: 3x5 Squat 3x5 BB Military 3x5 Hang Cleans 2x8 Pullups
Tuesday: 20yd sprints x 10 squat jumps x 5 10 box jumps x 5 1min jump rope x 5 1min highknees x 5 1min side jumps x 5
Wednesday: 3x5 Squat 3x5 Bench 1x5 Deadlift 2x8 Dips
Thursday: 30minutes uphill running 50yd sprints x 5 100yd sprints x 5 50yd weighted sprints x 5
Friday: 3x5 Squat 3x5 BB Military 3x5 Hang Cleans 2x8 Pullups
Basically I got till next summer to be faster, but I want to get bigger as well. My 40yard dash is probably a 4.79, 4.8 right now. I want at least a 4.6. Im fast and I know I could probably do it if i corrected my first ten yards and started working on my explosiveness. My vertical jump also sucks, 26 inches lol but I can touch rim off one leg @ 5'9"
So anyway Im doing a 5x5 right now, but ill be changing to a 1x week split soon for my cycle. After that I was thinking about doing a whole body routine with some running? How do I incorporate speed training with my size/strength training? Should I include hang cleans/power cleans/jump squats? If so, on what days? What days would I do speed drills and jumpropes, sprints, etc?
Heres what I got:
Week 1
Monday: 3x5 Squat 3x5 Bench 1x5 Deadlift 2x8 Dips
Tuesday: 20yd sprints x 10 squat jumps x 5 10 box jumps x 5 1min jump rope x 5 1min highknees x 5 1min side jumps x 5
Wednesday: 3x5 Squat 3x5 BB Military 3x5 Hang Cleans 2x8 Pullups
Thursday: 30minutes uphill running 50yd sprints x 5 100yd sprints x 5 50yd weighted sprints x 5
Friday: 3x5 Squat 3x5 Bench 1x5 Deadlift 2x8 Dips
Week 2
Monday: 3x5 Squat 3x5 BB Military 3x5 Hang Cleans 2x8 Pullups
Tuesday: 20yd sprints x 10 squat jumps x 5 10 box jumps x 5 1min jump rope x 5 1min highknees x 5 1min side jumps x 5
Wednesday: 3x5 Squat 3x5 Bench 1x5 Deadlift 2x8 Dips
Thursday: 30minutes uphill running 50yd sprints x 5 100yd sprints x 5 50yd weighted sprints x 5
Friday: 3x5 Squat 3x5 BB Military 3x5 Hang Cleans 2x8 Pullups