I just had my HS combine yesterday, did ok, but still pretty bad
10 yd- 1.9
40 yd- 5.5
pro agility- 5.2
vert jump- 26"
standing broad jump- 7’3"
bench- 185 x 7
squat- 250 x 15
So, as u can tell i need A LOT of speed. The college i want to go to, Cornell University, has a camp in july that i am going to, and would like to run a lot faster.
How does this look:
Day 1- ME lower squat
Day 2- ME upper bench
Day 3- off
Day 4- ME lower dead
Day 5- Reps bench
Day 6-sprint
7- sprint
8- ME bench
9- sprint
10- ME squat
11- off
12- rep bench
13- sprint
14- off
So, is the routine listed above OK for increased speed? To get a better 40, i figured what better way to achieve this than to run 40’s!??
Will the aforementioned work to get my explosive power and especially 40 up?
Are you running 40’s every time it says “sprint” in your workout? If so, you are running WAY TOO MANY 40’s! You’re a hamstring pull waiting to happen. As I’ve stated time and time again, you can make the biggest and most drastic changes in your 40-yard dash time by perfecting your stance and your first 10 yards. If you’re a big guy, you can also run a lot more 10 yard sprints, compared to 40’s. This will prevent you from overtraining and getting burnt out.
I would also suggest that you get coached PROPERLY in the technique of this test. I hate giving cheap plugs, but my Combine video seems like it is exactly what you need. Hopefully you have entered your name in my drawing for a free video. If you don’t win, I think getting it would be a invaluable investment.
And by the way, don’t lose site of the fact that the 40-yard dash is a BULLSHIT test - especially for lineman. Don’t waste too much of your time working on this aspect of your training. I do realize, though, that some stupid coaches still weigh this test heaviliy, so it pays to do your best.
Good luck.
OK, so i will run mostly 10s and 20s and a few 40s on my sprint days. Besides that, is everything else ok? And yes, i am deffinetly hoping to get that video.
Even if you drop down to doing 10’s instead of 40’s, I’d still change your split. You’re sprinting 3 out of 4 days from Day 6 to 9, that’s still a lot.
Also about your split, in that first week you’re doing ME SQ and ME Dead? If you need speed, then wouldn’t you have a ME Lower and DE Lower? That is how Westsiders become so fast.
Again on split. I would question whether you need two lower body days at all. You might do better with just one day, as recommended in Westside for Skinny Bastards. Not because you’re a skinny bastard, but because you need to do a lot of track work. Dropping down from two to one lower body day would allow to get in more track time AND recover from it.
Yet again on your split. I would suggest a better job of mixing the sprinting sessions with the weight sessions. I mean, you don’t sprint at all the first half then you got 4 speed sessions in the second half. As Joe recommended, you have a technique issue and a speed issue to deal with. You will improve your technique the best by drilling it as often and as well as possible. I wouldn’t recommend not working on technique for a whole week and risk detraining. And again, my suggestion to correct this would be to switch to Joe’s modified Westside routine, simply because it makes room for track work. I might even suggest doing track work first and then weights on Monday, so you will be your freshest on the track. This will improve your speed session, because the weights haven’t taxed you yet. And this will improve your technique drills, again because you have less fatigue. This is how Charlie Francis would do it.
BigDirk-
your workouts are all ME’s.
Why aren’t you doing any Dynamic Effort/ speed work?
Given that you are concerned about your running speed, this oversight is even more glaring.
Combining ME and DE (conjugated periodization in WS terms) is a very effective formula. Combined with your sprint work, you would develop more speed by replacing some ME with DE workouts.
well the problem is i use the gym at school mon-fri, and its hard to get to a weightroom on the weekends.
What would you rearrange my split to?
Also, like Joe said in “westside for skinny bastards” dynamic doesnt work for weaker people. Im not real weak, but im not world class powerlifter (look at what i did at the combine). Every three weeks or so, i would prob do some rep squat work.
It might be a lot of heavy leg work, but its only 3 times over 14 days, giving me adequate time to recuperate. I want to keep all the days, but is there a better way to place them for maximal effect?
actually, with a new Y opening near me, and summer almost here, which opens my schedule, i think lifting on sat might work. Hows this
Mon ME squat
tues ME bench
wed sprint
thurs off
fri ME dead
sat reps bench
sun sprint
mon off
tues ME bench
wed sprint
thurs ME squat
fri reps bench
sat sprint
sun off
You haven’t posted any 1RM #s for squat, deadlift or bench. You may not be an elite lifter but if you can squat 250x10 you can squat over 300 once.
I have found the westside %s for speed days (47-53%) to be a bit low when you’re not elite strength. My best squat is 345. I use 205-225 for speed days (55-65%).
But I think the speed days have helped my form AND showed me how to develop acceleration off the bottom. This has helped my max strength and allows me to lift more on max days.
Your sprinting is a form of speed work but some lifting DE work would probably help you. I wonder if you could combine the sprints with DE squats in one workout?
I just dont think dynamic will help me too much. In my routine, i will do 3 heavy leg workouts in 14 days. My dead day will just be deads, while my squats will be squats and something else for legs. It would be too much to add another leg day, so im just going to sprint/run instead.
ME squat
ME bench
sprint
off
ME Dead
reps bench
sprint
ME bench
off
ME squat
sprint
reps bench
sprint
off
When it says sprint, it prob wont always be a sprint. I want his video, so ill work on technique, and lots of 10yds. Also i will do some agility drills etc
why in in the world do you not think the dyanmic work will help you…this has always confused me…if you want to be fast train fast…when was the last time you had to strain under maximal weights in a football game??..bm
he does do dynamic work…sprinting qualifies as extreme dynamic work…worked for charlie francis’ athletes…especially Ben Johnson(sets of 6 w/ 600, sets of 5 w/ 500), and Ill know how it works for me on friday…
i am sorry I am never negative to any one on this forum and try to help all people…but this kid has NO CLUE…he dosent understand the principiles behind the methods…he is just using the word max effort so he can max out on the regular sq and deadlift almost every week…he does not need ot be putting togther his own program…he is just asking for a fried cns…that above comment is just stupid…go ahead hit them maximally they will be fine becuase you will hitting them slowly…READ…BM
i suggest you should be asking how can I set up my program? What would be beneficial for my position? Where/how can I learn more? Not making programs blindly and asking if they are any good…
your right guys…i dunno what i was thinking before. i went and read some louie simmons and dave tate articles, i just didnt understand the concept of dynamic before, but now i know the benefits.
I was just wondering what would be better, to do a DE leg day every week, or one every other week. (ie 4 workouts one week, 3 the next). My main goal is to increase speed. Would it be better to add another running day, or keep the two dynamics?
Thanks for the help, sorry for being a moron before
In my opinion the dyanmic work will help you more with speed…espicially if you can get some light accomidating resistance it will teach you to accelerate and out run the bands…the max effort methods main porpouse is to teach powerlifters to strain under maximal loads for up to 3-5 seconds…real strength is built in the 3-5 reps range and through your assistant work…in the true meaning max effort work is a test…IT IS NOT WHERE STRENGTH IS BUILT AND THAT IS STARIGHT FORM THE MOUTH OF JIM WENDLER…thats the reason if you look at my log you will see every 2 out of 3 max effort days i do is to a max triple…but with out the dynamic work i couldnt move the heavy weights fast enough…dynamic work teaches you to blow through heavy weights…just like moving and sprinting on feild your trying to get your heavy body to move as fast as it can…so what you said above isnt correct becuase when one moves maximal weights the weight is moved very slowly…i think the best thing you could do is train twice a week each time using a speed tier and a major assitant rep tier for 3-5 reps…
day 1.
tier 1- speed- dynamic session lower body - 12-10-8x2 pendulum waved through 3 weeks from 50-55-60% with light accomidating resistance…
tier2 - major assitant- upper body - 5x5 or 3x3 in the 80-85% range…
if your busting your ass on these days a 2 day a week training split will be great for you…it will allow you to do your conditioning and on feild work with out being fatigued and this work is what will make you a better player…it will allow you to squat and deadlift heavy in the same week by allowing the deadlift to be your major assitant move for the lower-total major assitant work…and you can squat up to a heavy double every other week after your speed work…good luck and keep learning…bm
Yup…exactly…and for speed training look over at charliefrancis.com forum…the best youll find…w/ the 2 day a week tier you could do something like this…
Day 1-Sprint
Day 2-Lift
Day 3-GPP
Day 4-Sprint
Day 5-Lift
Day 6-GPP
Day 7-Rest
something along those lines…and GPP would be general fitness geared towards lowering bodyfat, not weight, and aiding recovery…
Check out these articles by Jim Wendler he is an elite lifter and played D 1 football at Arizona. You should also check out Coach H and Coach X’s training logs in the q&a sectionat elite fts