T Nation

Attempting WS4SB, Need Advice


#1

Hey my name is John and im new to this site. Info on my self i play football im a WR and DB that is 6 foot tall and weighs an outstanding 164 lbs. (the name of the program suits me well, huh). To be honest i slacked off the last year with lifting i use to weigh 180 with a squat of 315 and a 40 at 4.6 now its in the area of 225 squat with 4.8 forty n thats being really nice about it too.

any ways i want to develop a template for speed,agility and explosive based workouts, any ideas ill give em a shot, i can be a human lab rat for all i care, im just willing to do anything to get my explosiveness up. I would like to break it down like this

Monday-ME
Wednesday-DE
Friday-RE
Saturday-ME

now i have alot of questions, but ill start off with the important ones. How should i do the volume and intensity of these workouts? When do i switch up the work outs? How much speed training should i do? what types of speed drills and plyos should i be going? in what week should i deload? if any one has a startin template idea that would be great and i would keep a log on in it. thanks for your guys time on this its well appreciated


#2

This thread’s got links to all three versions of the program, I’m thinking it’ll answer most of your questions…

http://www.T-Nation.com/tmagnum/readTopic.do?id=1757173

I would switch up the ME lifts every 2 or 3 weeks. Assistance stuff you can change with the ME lift just to keep it simple. Find what works for you.


#3

Thanks chief, its well appreciated. Keep up the good work.