Lets say you haveing everything pefect on diet, sleep, streching, form and every other day on workouts. What would be, in your opinion, the best leg day with set and rep ranges for increasing your 40 yard dash?
Typical leg dayFocus on making those hips explosive. Sets and reps for a leg day??? There isnt any such thing as thing as Performance coaches will all have their own Philosophy and model. What have you done already? Theres a big difference from throwing out random ideas and actually modifying whats already on your template.
drop the leg press, goodmornings unless it is on 1 leg, leg extensions and the make no eye contact hip machines.Typical leg day
-Squat ass-to-grass 4 sets 8,5,5,3(this isnt including warmups so those are all heavy)
-Rdls 3x8
-Idk what it is call but you start on toes and knees and explode up onto your feet into a deep squat 3X5
-Leg press 4x3 (heavy as crap)
-Good mornings(with bar on back REALLY light) 3x12
SUPER SET
-Leg extension and curls 3x8
SUPER SET
-Hip adductor and abductor machine 3x15
P.S. I power clean and snatch on chest day and dealift on back day
Rubbish.Unless you have a coach well-versed in the Olympic lifts (no, your football coach is not...and your S&C coach probably is not either), don't bother. You won't be developing explosiveness, unless you're a rank novice. Just squat, deadlift, jump, and sprint.
That's actually what Chad Wesley Smith has his NFL prospects do. Jump shrug reverse curls with assloads of weight won't do nearly as much as box jumps, depth jumps, and explosive squatting and deadlifting at 70-80% of 1RM for sets of 3-5.Rubbish.
That unless you have proper form there isn't going to be a lot of carry over to explosiveness.What's your point?
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