By doing plyometrics, sprinting, etc..? Heres the routine i have right now to work on my explosiveness, what about getting my speed up?
Monday:
Jump squats- 3 sets of 4 reps *45lb bar*
Deep squats- 5 sets of 3 reps *maximum effort*
Romanian deadlifts- 3 sets of 8 reps
Step-ups- 3 sets of 5 reps *heavy*
Calf sled- 3 sets of 5 *heavy*
Standing calf raises- 3 sets of 8 *explosive*
Thursday:
Jump squats- 3 sets of 4 reps *45lb bar*
Deep squats- 5 sets of 5 reps *explosive*
Good mornings- 3 sets of 8 reps
Step-ups- 3 sets of 8 reps *explosive*
Standing calf raises- 2 sets of 15 *explosive*
Maximum effort jumps- 3 sets of 3 jumps
Saturday: *maximum effort on each drill*
Ankle hops- 3 sets of 25 hops
40 yard sprints- 3 sets
Step-up/jumps- 3 sets of 3 reps
Medicine ball squat/throws- 3 sets of 5 reps
Depth jumps- 3 sets of 3 reps
Maximum effort jumps- 3 sets of 3 jumps
I start program again on following Tuesday to allow 36 hours for full CNS recovery from plyo exercises. so workouts would be tues, fri, sun. then next week... wed, sat, mon, etc
Off-days:
Static/Dynamic stretches- glutes, hamstrings, quads, lower back, hip flexors, calves
**maximum effort and heavy exercises are used with the most weight you can successfully complete all sets with. Explosive exercises use slightly less weight, so you can do the movements in a more explosive manner.**
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