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
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