Hi,
I need some help putting together my weight-training routine. I’m 19 years old, 6’@192lbs (7bf%) and train 5-6times per week wheres 4 is sprint training etc and two days are commited for strengt training.
My current strenght training routine is performed 2xWeek (Full body routine):
Nothing is really wrong with your routine but it does need to be periodized and changed over time. You should be doing Power cleans first in the workout if you’re not already. That routine, coupled with sprinting 5 days per week, could easily lead to a case of neural overtraining if you’re not careful. You need to make sure you’re doing your max speed and acceleration work on the same days you do weight training. Do lower intensity stuff on the other days to allow the nervous system to recuperate. Check out CharlieFrancis.com for more info.
As Kelly and Terminator have said, there is a lot of great info on Charliefrancis.com. From trying to digest all the info on that site and reading Francis’ book I will share what I can. Do your sprint training before weights if possible, but try to do them on the same day to avoid cns burnout. Always allow at least one day between high cns-dependent days, doing tempo work on these days. Always train speed at 95% or greater, using long rest periods. Early in your training your sprint distances should be shorter, and as you progress try to keep the same speed but increase the distance. Let me know if I can help further.
Lance