Sprints

Why we Sprint: High CNS demands, increased muscle fibre recruitment, speed increase, creates pressure in circulatory system.

Complete 4-6 MAX EFFORT sprints:
40 yds

*Is important that these sprints are done at Max Effort. This is only way that we can train speed, sub-maximal reps do us no go. Sprinting is not “running”. Sprinting is not “running fast”. Sprinting is running as fast as you can. Period.
*You will be resting upwards of 3 minutes, or till full recovery between sprints. We will want to keep our speed above 95% of our fastest time. For example your fastest 40yd sprint is 5.0sec, the slowest you could run and still be developing speed is 5.25 (5.0 x 105%)

Amateur

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 5, 5, 5, 5
Press 5×1 (Use 92.5% of 1 RM Press)