getting faster using what i have

[scrapakilla]

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.

[skribbble]

ill post some workouts in a few days for you

[scrapakilla]

thanks bro i appreciate it

[mark502]

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

mark

[skribbble]

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

[scrapakilla]

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

[scrapakilla]

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.

[skribbble]

Speed ladder drills, shuttle drills, various squat jumps, tennis ball starts, running with resistance.