Can anyone suggest a good program 4-5 days a week for strength/speed. My current routine is a bit all over the place and is getting old and tacky. I don’t play any specific sport, i just play alot of sports for fun. I’m really not interested in size. I’m 17 and have been lifting for 2 years now.
Any suggestions?
strength and speed of what and for what? and is your request pertaining strictly to training in a weightroom?
I can’t remember any 5-day weight room workouts, but I’ve seen4-day weight room workouts. you’ll find lots of help on this site btw.
Try Joe Kenn’s tier system. Purely for athletes. It’s Westside based with oly lifting thrown in. It’s 3 days a week, total body workouts.
chubs, like I said, just general sport/real life application, if you get what I meen.
Tungsten I don’t think im ready for westside yet
[quote]edd91 wrote:
chubs, like I said, just general sport/real life application, if you get what I meen.
Tungsten I don’t think im ready for westside yet[/quote]
Didn’t you just said that you’ve been lifting for 2 years? Yes you are ready for westside with minor modification. Use 3-5 RM MAX for ME. Don’t go for 1 RM for a while till you get this under control. Diet is the key for getting bigger so if you watch what you eat and play whatever sports you play all the time, you’ won’t get that much bigger but you’d get stronger and better athletically. I used a crude version of westside back in my HS days and i got pretty strong for my size (365lbs squat, 275lbs bench, 225lbs clean @ 160lbs bodyweight and 5’8". I could dunk basketball at 10ft and very fast) but never could gain muscles because I’m always playing all kinds of sports for fun on top of playing football and running track for school.
Hey Tungsten, sounds Ok, I dont have the facilities to switch up the max bench exercise too much, is this alright? I can do like flat/incline/decline/floor??
I keep things very basic due to lack of equipments like you but that’s more than enough anyway. I usually alternate between floor press and board press (2-4) which is very cheap to make which you can get 6 feet long and have someone at Home Depot or Lowe cut up for you and you screw them together for yourself. Save $$$ for chains or bands for later on. I always use power rack for bench and squat where you could use safety pins in case you don’t make it. I find it very helpful. For box squat, you can build it or use those plastic aerobic risers if they have them or don’t object them. Anyway, that’s the program that I use to help with athletic performance. I don’t really care for that bodybuilding look which has nothing to do with improving athletic performance as I found out the hard way. I prefer athletic type. Lean and powerful…
For board press, I feel silly doing it, I’m not strong enough to do it without embarrassment!
Have you read thru CT’s pendulum training for athletes? It would seem an ideal setup for your goals as you would be able to pick your lifts around what you have available to you.