Yes I want to get faster (as any athlete would) but since I'm training for football there is a lot more involved then just straight line speed, which is why I only have time to hit the track once a week. My week generally looks like this:
Tues- Legs (Weights)/ Lower Back
Thurs- Arms/ Core
Fri- Shoulders / Cardio
Sat- Legs (Sprints) / Field drills
I really don't see how I could have gotten slower by training my legs more, I've made sure many of my lifts are explosive movements, and I haven't increased weight by more then 5LBS.
dude seriously look at your spilt, i could name many other 4 day spilts you could use that would yield better results.
try something like this:
mon: speed lower
tue: max upper
thur: max lower
fri: speed upper
mon: explosive lifts
tue: strength lifts
tue: squat pull press
thur: squat pull press
fri: squat pull press
this time of the year i would have 2 agility circuits days and patterns, and 2 sprint interval days like 12×40 rest 2min 12×40 or 16×110's 45sec rest etc.