Looking for input

[RodgerThat]

ive got 4 weeks left on my German volume training and have decided that my next training block will be to increase my speed and endurance while training to maintain strength levels. I don't expect to add any weight to any of my lifts throughout as I'll be in a calorie deficit and I'm at a point where I need to be on a strict strength program to add any weight to any of my lifts.

Anyways I haven't really programmed anything for speed before so don't really know much on it, I want to keep it centred around compound with low reps and BW movements cause that's what makes me happy to train and this GVT program I'm on makes me want to not even train but gains are coming. So any tweaks are appreciated or adding any movements you think would be good for sports performance that I don't have in or take anything out that would inped recovery or progress (I'm not on any supplements either just FYI while you read this)


Speed and endurance training block


Monday
10 minute warm up
Banded squats 60% 6x4 60lb bands
Slingshot bench 85% 6x3
Clean&jerk 70% 6x2
40m sled sprints 10 sets
15 minutes of HIIT
HIIT routine:
1minute skipping
30seconds battle rope
15 burpees
30 second break and repeat

Tuesday Options
Swim till exhaustion
5km jog
Mountain bike ride
Yoga
Rock climbing

Wednesday
Dynamic warm up
Snatch 85% 12x1
Squat 90% 4x3
Banded deadlift 60% 6x3 120lb bands
Box jumps 10x3
SS
Powerclean&push press 60% 6x3

Thursday options
Rock climbing
Swim
Rest

Friday
10min warm up
Squat 70% 5x5
Bench press 65% 4x7
Deadlift 80% 4x3
10mins skipping

Saturday
morning workout
Snatch 75% 6x2
Clean& jerk 70% 4x3
Pull ups 4 sets to failure
SS
Dips 4 sets to failure
Back extensions 3x20
SS
Push ups 3x20

Evening workout
Rock climbing
Or
30minute swim & 15min stairmill

Sunday
Rest day


This is all about enjoying my training and being a better athlete but isn't a set in stone program if you know an already set athletes program that's barbell circled with 4 days of lifting then let me know too I wouldn't mind trying something already programmed that includes all the power and Oly lifts

 

[weighted chinup]

Are you looking to improve speed in sports or are you looking to improve the speed of your movements?

If it's the first and you simply want to be a faster athlete then I would include more direct glute work and give special attention to training your iliopsoas. Get some split squats and hip flexion movements in the mix (doesn't have to be heavy compound either for hip flexors, but RDL's are always nice).

If it's the latter, focusing on training or specializing toward one quality at a time is nothing new for advanced lifters but it's never ideal to neglect every other quality in the process. Training qualities simultaneously, even if some are only being hit at maintenance levels while you specialize is always superior, it's why NLP is better for advanced / elite lifters than LP, no regression - maintenance work is always being done for all qualities.

I also wouldn't specialize training on one quality for too too long, if it's something lagging then maybe do a short but intense micro-cycle where you emphasize DE work and do maintenance RE and ME work, and I would only do something like that sporadically, maybe for 2-4 weeks. Maybe less depending on how intense.

I can't give any exact pointers on how to program this but luckily mixed qualities training is nothing new and there is a large amount of information on how to specialize training to certain qualities for brief micro-cycles and how to program volume for the other qualities in the process.

However, if it's speed on the field you want, then you can go ahead and ignore all of that because it's not really relevant. In that case, do more direct glute work, and more movements targeting the hip flexion function. Def want some Bulgarian split squats in there. The glute machine is ok to use sometimes too.

But if it's not speed on the field but rather dynamic effort capabilities you want to improve, then don't specialize for too long imo. Keep it short but intense cycle and do maintenance work for other qualities, enough so they don't regress.

 

[RodgerThat]

Are you looking to improve speed in sports or are you looking to improve the speed of your movements?

If it's the first and you simply want to be a faster athlete then I would include more direct glute work and give special attention to training your iliopsoas. Get some split squats and hip flexion movements in the mix (doesn't have to be heavy compound either for hip flexors, but RDL's are always nice).

If it's the latter, focusing on training or specializing toward one quality at a time is nothing new for advanced lifters but it's never ideal to neglect every other quality in the process. Training qualities simultaneously, even if some are only being hit at maintenance levels while you specialize is always superior, it's why NLP is better for advanced / elite lifters than LP, no regression - maintenance work is always being done for all qualities.

I also wouldn't specialize training on one quality for too too long, if it's something lagging then maybe do a short but intense micro-cycle where you emphasize DE work and do maintenance RE and ME work, and I would only do something like that sporadically, maybe for 2-4 weeks. Maybe less depending on how intense.

I can't give any exact pointers on how to program this but luckily mixed qualities training is nothing new and there is a large amount of information on how to specialize training to certain qualities for brief micro-cycles and how to program volume for the other qualities in the process.

However, if it's speed on the field you want, then you can go ahead and ignore all of that because it's not really relevant. In that case, do more direct glute work, and more movements targeting the hip flexion function. Def want some Bulgarian split squats in there. The glute machine is ok to use sometimes too.

But if it's not speed on the field but rather dynamic effort capabilities you want to improve, then don't specialize for too long imo. Keep it short but intense cycle and do maintenance work for other qualities, enough so they don't regress.

It is more sports related, being a better skier, mountain biker and lacrosse player is kind of the ideal behind this. For skiing all I need is a bit more of intense leg endurance so when I'm going Mach 2 my legs don't wiggle away on me. For biking I need to be able to throw my hips faster and pedal more aggressively. For lacrosse I just generally need to be more dynamic as I'm a powerhouse defensive player with really good stick handling but I can't cut or sprint worth anything ever since I put on mass.

Of course I'd love to be able to do this while maintaining my current strength so I could hope into a powerlifting peak cycle right after. I'll definitely incorporate some Bulgarian split squats, would walking lunges and weighted step ups be something worth while too then for more glute activation or would the Bulgarians kinda cover that and then some?

 

[weighted chinup]

Bulgarian split squats, would walking lunges and weighted step ups be something worth while too then for more glute activation or would the Bulgarians kinda cover that and then some?

I would occasionally incorporate lunges, in this case use them sporadically though, you can use whichever variation as needed (regular, stationary, smith machine etc). Probably don't need the weighted step-ups unless there is some direct sport-specific carryover.

Whichever movements you can incorporate that come close to replicating movements you perform in sport - the better. More carryover (although the carryover is never huge in the first place due to SAID principle).

On any given day you can do something like Bulgarian Split Squat (optional : add some lunges ), GHR's or Hypers, and leg raises. Do a few sets for each movement and do it a few times per week. That should be sufficient.

Bonus points if you use variations of the lifts that come close to positions / movements performed in sport. It's not a huge deal if you cant because the goal is to just build speed, but any little advantage will help.