T Nation

Speed Work for Lax Player

Powerlifting
#1

Hey guys. I started posting hear a while ago looking for advice on my offseason training. I got up from 145 to about 170 with very minimal fat gain. I would like to thank everyone on this forum for there help. I did 5/3/1 for about 6-8 months with good strength gains. I do feel as if my progression is a little slow on 5/3/1 and some body parts are lagging. Planning on (hopefully) playing varsity next year for my school lacrosse team so i must be on my best game. My offseason is about 9 months so here is a program i outlined similar to 5/3/1 to follow. I do feel i have eating down and i understand the importance of it. So here it is.

Monday-

bench- get 5 reps with weight move up 3 sets

low incline- 3 set 8-10 reps. move up when all sets are 10

flys- 3 sets 12 reps

calf work

Tuesday- back

deadlift- 3 reps move up. 3 set

kayak rows- 3 sets 10 reps ( just to get the lats firing)

BB row- 3 sets 8-10 reps

db row- 3 sets 10 reps

might add another lift if my back isn’t destroyed

Wednesday- speed work/off

honestly have no clue what the hell to do here

thursday- shoulder/abzzzzz
press- 5 reps move up in weight

db press- 2 sets 8-10

cable laterals- 3 set 12 reps

db shrugs- blahh

Friday- legsss

squat- 5 reps go up in weight

leg curl - 3 set 10 reps

extensions- 3 set 10 reps

leg press burnout

saturday- arms if im up for it

skullcrusher- 3 set 8-10 reps

alt db curl- 3 set 10 reps

dips- 3 set 10 reps

ez bar curls- 3 sets 10 reps

pinwheel- blah

pushdowns- blah

so just wondering what you guys would recommend for speedwork for a lax player and if my split is okay. i have no problem hopinng back on 5/3/1 but just want to try something like this out see if it yields better results. thanks

#2

As far as speed work for movement, I’d do sprints, box jumps, weighted jump variations, or oly lifting. All of these increase explosiveness and speed. Maybe some speed drills too, but I wouldn’t know anything about that. If you’re new to speed work I wouldn’t worry too much about what you’re doing as long as you’re doing something. 1-3 reps, 6-10 sets. Break records as often as you can.

As far as speed work for lifts, 12x2 for 2 weeks, 10x2 for 1 week, cycling 50/55/60% is fairly standard for a beginners squat speed, whereas 7-10x1x50-70% is standard for deadlift. Percentages should be lowered if the sets aren’t fast enough.

If you’re going to do something like 5/3/1, just do 5/3/1. If you need to change 5/3/1, just do a separate program. I don’t know what you’re lifting now, but 5/3/1 works for everyone and if you’re all out of linear progression gains and you play a sport, there’s nothing wrong with doing a program that gives you small, consistent gains.

#3

im def not out of linear progression so thats why i thought my split is good because i can gain linear and the assistance work is similar. I would like to run this split if you guys think is looks alright for an athlete who wants size strength and speed. Thanks for the advice regarding speed.

#4

as of right now im just looking for some critique on my split. Can anyone help me out?

#5

If you made gains following 5/3/1, why the hell would you change anything?

#6

^ Because some body parts are lagging. DUHHH!

#7

[quote]gorangers0525 wrote:
^ Because some body parts are lagging. DUHHH![/quote]

Haha. I suspect it would be too much to tell him to stick with 5/3/1 for the main work and just prioritize the “lagging” body parts as part of his accessories. Much easier to reinvent the wheel and write his own programming haha. I also suspect these bodyparts can be fixed iwth tons of curlzzzz

#8

Shh. That’d be too simple it’ll never work.

#9

[quote]mlekava000 wrote:

[quote]gorangers0525 wrote:
^ Because some body parts are lagging. DUHHH![/quote]

Haha. I suspect it would be too much to tell him to stick with 5/3/1 for the main work and just prioritize the “lagging” body parts as part of his accessories. Much easier to reinvent the wheel and write his own programming haha. I also suspect these bodyparts can be fixed iwth tons of curlzzzz[/quote]

Exactly.

#10

Hey bud, there are a ton of really good programs and/or templates out there that are much better for your goals. You made great gains with 5/3/1, but you want to change 'cause of lagging muscle groups? You’re an athlete, not a bodybuilder. Having bigger arms and being a more explosive, conditioned athlete don’t need to be mutually exclusive, but you need to prioritize. Look into WS4SB or Designer Athletes here. I personally like designer athletes, but with a speed/olympic variant day in place of one leg day and less lower back work than the article prescribes. Good luck.

#11

Oh yeah, your proposed split makes no sense for an athlete.

#12

You had progress with 5/3/1 and you want to switch… why?

If you’re going to do what you proposed, which is a bad idea IMO because as I remember when you posted pics of yourself at 170 you were like 30% bodyfat (I COULD be wrong but I think I recognize your avatar) so you really have no buisness reinventing the wheel, at least change the back workout I mean 3 types of rows? Do a row, pulldown/chin up, and pullover of some kind instead.

EDIT: Yes I was right it is the same person. Please stick with 5/3/1 and get a better diet as it was discussed.

http://tnation.T-Nation.com/hub/jtownlax#myForums/thread/5051067/1

#13

[quote]PlainPat wrote:
You had progress with 5/3/1 and you want to switch… why?

If you’re going to do what you proposed, which is a bad idea IMO because as I remember when you posted pics of yourself at 170 you were like 30% bodyfat (I COULD be wrong but I think I recognize your avatar) so you really have no buisness reinventing the wheel, at least change the back workout I mean 3 types of rows? Do a row, pulldown/chin up, and pullover of some kind instead.

EDIT: Yes I was right it is the same person. Please stick with 5/3/1 and get a better diet as it was discussed.

http://tnation.T-Nation.com/hub/jtownlax#myForums/thread/5051067/1[/quote]

Sheeeyat.

Srsly tho: kid take the advice given to you

#14

I guess i’m staying with 5/3/1. That is my thread above and i am very ashamed with it. I have leaned up to about 18% ( calpers). I read the book again and looked at the list of assistance exercises and this is what i came up with.

Day 1

Bench- 5/3/1 ( db row in between each set to increase back volume as wendler stated)

Db bench- 3 sets

pushdowns-3 sets

skullcrushers- 3 sets

day 2

squat- 5/3/1

leg curl- 3 set

lunges- 3 sets

may add more if you guys think i need it

day 3

press- 5/3/1

db millitary- 3 sets

raises- 3 sets

curl- 3 sets

day 4

deadlift- 5/3/1

db rows- 3 sets

chest supported row-3 sets

chin ups- 3 sets

My main goal is to become a better athlete. I will do 1 day of hills a week and 1 day of sprinting a week. Trying to improve my times each week. If any of you see anything at all that i could change in my program that would help me reach my goal i would love to hear it. Thanks T-Nation for getting me on track again

#15

just going to run trivulant or whatever its called, run hills once a week, and sprint once a week. Ill check back in 9 months with my results. Thanks again for getting my on track T NATION.