OKay Matty, thanks for your question, a lot of detail to cover for your program, I would put you into the users category for speed training, so major components will be agility and acceleration with top end speed in there as well as a third priority, I also prefer to use a hypertrophy program specifically on the upper body, and for the lower body live by the maxim of: train for power and strength and appropriate size will follow. hope you find it useful, cheers, ashley
Mon: speed then lower power upper strength
AM
Speed Session
Dynamic warm up drills for 10 – 15 minutes
Ladders: forward & lateral series
Hurdles: lateral series, march, skip, run 10m accelerate out
Plyometric
Select 2 drills and do 75 foot contacts
1. Bounding x 40m
2. Power Skip x 40m
3. Single leg hop L to 22m R to 50m repeat with reverse distances
4. Power Jumps
5. Vertical Tuck jumps
6. Single leg rebound vertical jumps
Agility
Select 3 drills from the sheet and do 10 minutes of these walk back recoveries between each repetition, go to archives here or google up agility drills and you will find quite a few to choose from.
Acceleration
Accelerations from different starts 20 metres maximum distance for 10 minutes:
3 point stance
lying on chest
lying on back
lying on back roll to left and roll to right
hurdle jump & go
standing facing opposite direction
chip kick regather then go
grubber kick regather and go
PM
Lower Body Power option
2 x Full Body exercises do a jump exercise after each set
2 x Squat do a jump exercise after each set
Week 1: 3 x 5 reps @ 60% 3 x 10 contrast plyometrics
Week 2: 4 x 4 reps @ 70% 4 x 8 contrast plyometrics
Week 3: 5 x 3 reps @ 80% 5 x 6 contrast plyometrics
Lower Body Plyometrics Jump Options:
Knees to feet jump, Jump onto Box, Depth Jump, Repeat Hurdle Jumps, Band Jump outs, Tuck Jumps, Side to Side jumps, Hops
Upper Body
１x Vertical Push/Pull
１x Horizontal Push/Pull
Week 1: 6,5,4 Week 2: 5,4,3 Week 3: 4,3,2
Tues: anaerobic fitness
Repeated Speed Session
5 minute continuous run then;
2,470 m in 31 minutes
20 x 22m every 15 secs – 2 min walk recovery
15 x 50m every 30 secs – 2 min walk recovery
10 x 78m every 45 secs – 2 min walk recovery
5 x 100m every 60 secs – finish
Wed: Rest
Thurs: speed lower strength
Speed Session
Full Movement Warm up 10 minutes
Ladders – forward series
Hurdles – 2 x march, 2 x skip, 2 x run 10m accelerate
Plyos
MB throw sprint 10 metre x 10 walk backs
Double leg jumps for distance 5 x 5 10m sprint x 10 walk backs
Top End Speed
2 sets x 10 x 5m build 20m fly slow walk backs between each rap and 3 minutes between sets
Lower Body Strength
１x Olympic
１x Squat
１x Single Leg
１x Hamstring
Week 1: 6,5,4 Week 2: 5,4,3 Week 3: 4,3,2
Friday: aerobic fitness upper size
Aerobic Intervals
5 minute warm up jog, then;
20 x 40secs run 20secs rest distance based on 110% of VO2 max from 2,400m time trial range 150m to 220m, based on 2.4km time trial eg if you run 8 mins 24 secs for the 2.4km then it is 4.76metres per second so 10% equals a speed of 5.24 metres per second, so in 40 seconds you would run 210 metres.
5 minute jog.
or
Hill Repeats
Drive to Hill and position cars at various distances up the hill, easy 5minute warm up run
10 x 60secs/45secs/30secs/15secs 1:1 work:rest ratio
Size Program (Upper Body only)
１x Push/Pull Bar Week 1; 12/10/8 Week 2: 10/8/6 Week 3: 8/6/4
１x Push/Pull DB`ｓ Week 1: 15/12/10 Week 2: 12/10/8 Week 3: 10/8/6
1 x Push/Pull BW Rep count method depending on exercise eg 50 Dips and 25 Chins