Effect of Different Sprint Training Methods on Sprint Performance Over Various Distances

Effect of Different Sprint Training Methods on Sprint Performance Over Various Distances: A Brief Review [2016, 48 studies, 1485 subjects]

Publicités

Why do partial squats produce partial results? (strength is specific)

Why do partial squats produce partial results? (strength is specific)

Westide-like raw routine

1.)

Squat: 5 x 5 (same weight across sets)

Bench: 8 x 3 (DE)

2.)

Rest / Other

3.)

Squat: 4 x 3 (keep it fairly light, <85%)

Push Press: 5 x 5 (same weight across sets; I like behind the neck, but front rack position is fine)

4.)

Deadlift: 10 x 3 (ramp to about 80%, then back off and do more triples – all fast)

extra cardio work if you want (short sprints, strongman carries, etc. would be ideal)

5.)

Front Squat: 4 x 3

Bench: 5 x 5 (same weight across sets)

6.)

Rest / Other

7.)

Squat: 5 x 5 (same weight across sets)

Bench: 8 x 3 (DE)

8.)

Rest / Other

9.)

Squat: 4 x 3 (keep it fairly light, <85%)

Push Press: 5 x 5 (same weight across sets; I like behind the neck, but front rack position is fine)

10.)

Deadlift: 10 x 3 (ramp to about 80%, then back off and do more triples – all fast)

extra cardio work if you want (short sprints, strongman carries, etc. would be ideal)

11.)

Rest / Other

12.)

Squat: 5 x 5 RAMP (build to near 5RM)

13.)

Bench: 5 x 5 RAMP (build to near 5RM)

Front Squat: 4 x 3

14.)

Rest