I’d just like to say that this thread has some good discussion going on, and is full of information.
I’ve been reading this daily even though I’m not involved.
anothrt kelly b speed program:
This split is for the athlete who is much stronger then he is fast and light on his feet. Split 2 lower body workouts per week with one being explosive strength dominant and the other being reactive strength dominant.
Day 1
Explosive strength-speed movement
(box squat up to 70%, speed deadlift up to 60%, snatch, clean, jump squat etc.) - total of 6-8 sets of 3-5 reps
assistance hamstring dominant movement performed with an emphasis on max acceleration (glute ham, good morning, reverse hyper)- 3-4 sets of 6-12 reps single leg quadricep movement (lunge, bulgarian split squat) - 2-3 sets of 6-12 reps.
Day 2
Bodyweight reactive strength movement
(depth jump, depth drop etc.) 6-8 sets of 3-5 reps
Bodyweight posterior chain dominant movement- (single leg triple jumps, single leg on-box jump, running bounds) - 4-6 sets of 3-5 reps or 50 yards
Loaded speed-strength movement - (jump squats @ 20-30%, backward kettlebell, dumbell or medicine ball tosses) 4-8 sets of 5-8 reps
EMS on lower body.
For beginner athletes up to the intermediate level I favor a 3-5 routine designed to advance necessary levels of limit strength. That’s 3-5 sets of 3-5 exercises 3 days per week.
what u think davan?