Speed Workout

[SWIMMOVE]

Ok guys i need someone to give me a workout that i can do to get faster for the upcomming season... yes ive read all the other speed thread and theres not really a good workout in any of them... right now i run like a 5.1 40.... id like to get that to 4.7-4.8 by the season... and i also want to work on my first step and explosiveness.... im a good athlete and have natural ability but im lazy and i think that if i get a good weekly work out i could be really fast....


i was thinking something like

3 miles on monday
football feild suicide tuseday... then 2 miles
weight room... squats, leg work out etc... then mile
thursday... 100 yr dashes x 10... 50 yr dash there and back x 10
friday.... party... rest
saterday... 4 miles


somthing like taht but i need it better and i need to know what i sould do in the weight room and i can hit it more than once a week i just put it on wed because thats when my team goes.. but id probly lift after i ran at the Y any way...

so wahts your thought?

[bigDman]

why would you run more then 100 yards if your trying to improve our 40/ first step

Check the thread titled "not getting faster" i outlined a good program there

[SWIMMOVE]

indurence.... not trying to improve just my 40 im saying i want to get to that level of speed

[bigDman]

endurance and spped/agility are 2 totally differnt things. Its hard to improve both at the same time. Id work less on the endurance (if you can run 4 miles non stop im sure you can last a very long middie shift) and more on the speed

[pantherLax]

no partying

[laxkid891]

search "cardio program" and use that its pretty good. its stickied. heres the link http://www.lacrosseforums.com/showthread.php?t=196

[SWIMMOVE]

i can run 10 miles at a time so indurence isnt really the issue ... but im at attackmen so i want to work on my change of direction

[bigDman]

then id lay off the endurance work for 1 day
then read this
http://lacrosseforums.com/showthread.php?t=35808

i posted a workout (2 days wieghts 2 days running, 1 day pylos)

follow that
read about the technique and everything else and you should get much faster

[SWIMMOVE]

okay here is what i think you should do

1 leg day
Max effort box squat work up to your 3-5 rep max over atleast 5 sets (for example mine is 300 heres what i do 45x10 135x7 175x5 225x5 250x3 275x1 300x5)
Power Clean 5x3
Romanian deadlift 4x4-6
Lunges 4x4-6
GHR 2x5

then another leg day (these wieghts are light like 40-60% of your max and are done as fast as posible)
Speed Squat 9x3
Snatch 4x3
Hang clean 4x3
Jump squats 3x8-10


Then 1 day id do sprint workout
Id do some
10 yard dashes
20 yard dashes
40 yard dashes
60 yard dashes
80 yard dashes
100 yard dashes

Then an agility day
(see thread title something like parsi speed school dvd review)

then a pylometric day read MangOPimP's links to get an idea post up if you still need help


k i get most of that... but... im not the lifting part... box squate.... power clean...Romanian deadlift ... GHR.. and i dont understand the numbering eather... so can you explain it more siplily... and if any of that is arms or sholders i cant do it cause i severd my rotater cuff....

[SachemsGoalie40]

go to google and type in each work out like "power clean" and there will mostlikely be a website with a detailed explination on how to do them, the number next to say power cleans 5X3 means you do 5 sets and 3 reps per set

[MangOPimP]

First, go to your track coach. second, is a question. how can you really run that well, let alone play lacrosse with a severed rotater cuff? but, working on sprint laden workouts (over 200 meters) often, especially throwing in some HIT workouts will keep your endurance relatively the same, if not improve it. endurance athletes practice sprinting as well as running forever; sprinters dont typically work on both. but ya, go ask your track coach, if he doesnt give you any help, i could give you some of my schools track workouts.

[SWIMMOVE]

im not playing right now... but im in rehab.... so yea... its a lot better than it was but i still cant lift w. it