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  1. #1
    scrapakilla is offline Associate Member
    Join Date
    Sep 2003
    Posts
    241

    getting faster using what i have

    Hi i am curently into a powerlifting split as my routine for more strenght and power. I am using the west side program where it was reccomended to only work out liek this for about 9 weeks. When i am done i plan to start using a routine focusing on speed until i can go back to my powerlifting routine. I have strenght shoes a parachute. I wanted to know if anyone who has knowledge can help me think of anything that will benefit me. I am gona buy some cones too for any drills that might need them. I also have access to a beach to run on if this is a good way of improving speed. I plan on lifting 3 times a week and working on speed and agility the other 3. I am just looking for a routine becaue i admit that i am igornant in the subject of improving speed. If anyone can think of any thing to help me that would be great.

  2. #2
    skribbble is offline Member
    Join Date
    Oct 2004
    Posts
    523
    ill post some workouts in a few days for you

  3. #3
    scrapakilla is offline Associate Member
    Join Date
    Sep 2003
    Posts
    241
    thanks bro i appreciate it

  4. #4
    mark502 is offline New Member
    Join Date
    Mar 2003
    Location
    GA
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    11

    what are you training for?

    ultra's, short runs, ironman's, WHAT?

    mark

  5. #5
    skribbble is offline Member
    Join Date
    Oct 2004
    Posts
    523
    Here is what i did for my monday workout for lifting..

    warmup - dynamic flex and 5 min jump rope
    shuolder walk up 2x10
    box clean 3x 3x 3x 3x 2x 2x
    squat with bands 5x 5x 5x 5x
    Box jumps 3x10
    lunges with barbell overhead 5x 5x 4x 3x
    Medicine ball foot toss 8x 8x 8x
    push press 4x 4x 3x
    bench (slow decline explod up) 8x 6x 6x 5x 4x 3x
    close grip and tricep pulldown super set (do one then the other no break)
    8x 8x 8x each
    romanian dead lift (increase weight) 8x 8x 6x 6x

    Core
    Weighted glute ham 3x12
    pysioball back extensions 2x15
    straight leg crunch 3x30
    rockies 2x12
    Bent knee crunch 2x30


    STRETCHHHHHHHHHHHHHHHHHHHHHh

  6. #6
    scrapakilla is offline Associate Member
    Join Date
    Sep 2003
    Posts
    241
    thanks alot man, i am currently doing power lifting right now to get as strong as i can but like i said before they reccomend you take equal time off that you powerlift becuase it puts alot of stress on your body. do you reccomend i do wokrouts like this once i am done, also i am gonna sprint train as well as weight train, do you have any workouts you can help me out with like that.

    Thanks again

  7. #7
    scrapakilla is offline Associate Member
    Join Date
    Sep 2003
    Posts
    241
    mark i am training for football. I am already kind of fast i run about a 4.65. Ill be happy getting down to a 4.5. I am also good with weights i would like to get higher but the weakness is my speed. This is why i am getting as strong as i can before i start sprint training so i have good explosiveness. But i would like a routine that would keep my strenght at the same place and get faster.

  8. #8
    skribbble is offline Member
    Join Date
    Oct 2004
    Posts
    523
    Speed ladder drills, shuttle drills, various squat jumps, tennis ball starts, running with resistance.

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