Hey I was looking for some sample splits of helping increase my speed through weight training. Currently I do sprint work 2x a week, squat 3x a week, and hang clean 1x per week. I am thinking of doing more hang cleans considering it is not progressing at all. I play football and am a TE and am looking to decrease my forty time as well as increase foot quickness and overall speed.
Thanks.
Currently i am training to walk-on to a D-1 school these are my splits as far as lifting weights goes. Chest triceps shoulders, legs, back biceps.
If i miss a day I put two workouts together such as chest tricep shoudlers back and biceps in one day or legs and back together in the same day.
However being a football player you can’t just lift weights slowly you need speed work to be incorporated into your workouts as well as the speed work you do that is not lifting weights.
During every session of lifting I do all sorts of plyometric work in between sets and exercises. Too much to list right now but if you would like to see what a model of my workout looks like just let me know. Could give you some ideas on how you should be training for “football” and not just lifting weights.
To the OP, it looks to me like you’re doing too much volume. Sprinting twice per week AND squatting three times, on top of football practices? I’d say cut that shit in half. With speed it’s always quality over quantity.
I suggest checking out www.charliefrancis.com/community
currently it is the off season so i do not have practice
If you want to get faster, get stronger relative to your body weight. You need to have extremely strong glutes, hamstrings and abs. I would have 1 heavy lower day, 1 heavy upper day, and then 1 speed lower day.
On the heavy days, pick one exercise and try to set PR’s with it. It could be a 5RM PR, a 3RM PR or even a 1RM PR, just try to increase it and switch it up, don’t do the same lift week after week. On speed days, I would rotate between plyos and o-lifts. Just make sure the focus is on being extremely fast, not on bar weight.
You should also do some assistance work on these days. For legs target the hamstrings, glutes and low back. On upper days focus on lats, upper back and arms. You should do abs on all 3 days, and you can go heavier 2 days a week on abs. And by heavy I mean sets of 3-6 reps, not 50 sit ups.
If you get a lot stronger in these lifts, you will get much faster.