my sprint training..

[LakeMountD]

ill be taking calcium/magnesium/zinc, vitamin c, ALA, multi vitamin, glucosamine, taking in 4000 calories/daily with around 310 grams of protein (still building up muscle but im an ecto so the calories will help me keep my muscle). How does this look?

-Monday
--Morning
---warmup, 40 yd sprints 2 sets of 4 reps (4 minutes rest between reps), box jumps 2 sets of 2 reps (24" box, minimal ground contact time with foot and 30 second reps)
--Evening
---low volume, high intensity strength training (chest/tris/shoulders)

-Tuesday
OFF (recovery)

-Wednesday
--morning
---warmup, 40 yd sprints (hip weights, only slight weight, 5-10 lbs) 2 sets of 4 reps (same rest as above), running up stairs 2 sets 2 reps (30-45 second reps)
--Evening
---low volume, high intensity strength training (lats/bi's/abs)

-Thursday
OFF (recovery)

-Friday
--morning
---warmup, 40 yd sprints 2 sets of 4 reps (same as above), box jumps 2 sets of 2 reps (24" box, minimal ground contact time with foot and 30 second reps)
--evening
---low volume, high intensity training legs/lower back

-Saturday
OFF (recovery)

-Sunday
OFF (recovery)

 

[Iron Warrior]

What do you mean by 40 yd. sprints 2 sets of 4 reps ? It's confusing me. Also, is this for getting you in football shape or improving your speed, or both ?

 

[LakeMountD]

improving my speed..

a set is separated by 10 minutes.. each rep is separated by 5 minutes or so... it is from a sprinting book i bought.

 

[Iron Warrior]

This looks interesting to me, but what does each set include ? ( i.e. sprint followed by some footwork drills etc. ) The frequency looks fine so you shouldn't lose much weight. May wanna use some BCAA's if recovery starts lacking.

 

[LakeMountD]

yeah there are a lot of bcaa's in the protein i use and i take 5-6 scoops a day (22g protein/scoop) of that so hopefully it will help.. and yeah its not constant running so i shouldnt lose much.. its mainly strength building.