Hi guys
For the Max Strength I should change to 4 sets of 3-5 reps with 90% volume and fast movements?? should the movements be faster than normal lifting right?How many Legs workouts should I do per week?
My biggest concern is to create a microcycle that fits 2x leg workouts and 2x sprints with plyos, hills, and harness?
Could you help me design a SPP Weekly plan?
Two leg workouts are plenty, especially if you’re sprinting. After warmup, you can do anywhere from 3-6 sets; keeping the volume low by keeping the rep total under bout 15 for all sets is a descent rule of thumb for a non-weightlifter, so…
6 x 2 @90%-92.5% or
5 x 3 @87.5-90% or
4 x 4 @85-87.5% or
3 x 5 @82.5-85%
The %s are just a suggestion, and you can even rotate these days in and out, but leave 1-2 reps in the tank for your hardest sets and remember to take an easy week every fourth week, usually by lower volume by about half. Rarely, push yourself closer to final rep before failure, but risk of injury goes up here so be careful. You an choose a second lift such as lunges, step ups etc with the same rep scheme, but I advise not to combine squats and deadlifts…its just too taxing, especially for a sprinter.
If possible, run in the morning and lift at night, on the same day. Do any upperbody on days off from sprinting and try to take a rest day before sprint day.
Sprint a.m. Lower Body Weights p.m.
Upper Body
OFF
Sprint a.m. Lower Body Weights p.m.
Upper Body
OFF
OFF
If you add a third or fourth day of track work, you can do Speed Endurance in the a.m. before Upper Body in the p.m. You can also substitute in some Extensiive Tempo in place of the 1st or 2nd OFF day. I recommend at least on full day off per week, at a minimum. On Upper Body days, you an through in some hang cleans. These don’t mix so well with hypertophy, IMHO, but the mix very well with Max Strength. I would also consider phasing out a Max Strength day in the final 3-4 weeks and substitute in an Oly day. Phase out the sleds, heavy lifting, and at least some of the plyos as your are about to enter your taper. Everything should become faster and more explosive as you near your peak. Make sure to reduce volume in everything as you begin to peak…you don’t want to be in a fatigued state just prior to the peak.