Guys, I'm not sure if this makes sense at all but I'll explain my dilemma. For the past 4 months I've been doing a lot of leg weight training. A balance of both heavy lifts and explosive movements, about twice a week. I've been sprinting once a week while weight training for the legs just to keep moving. I've been trying to put an emphasis on weights because my legs were a little too weak to enter the football season with to be honest. Now my problem is that I think I've gotten slower. I've been sprinting and weight training to try and improve my speed but I feel FAR LESS explosive. Has anyone heard of this? In two weeks I have some testing for football 40yd dash being my main concern, and I don't want to go in there feeling sluggish. How can I recooperate my legs. I tried taking a few days off from everything and still no result. Any suggestions as to what I should do, how much time off I should take before my testing day? I look forward to hearing from everyone! Thanks guys!
Getting Slower after weight training?
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Participant
So you want to get faster, but you've been lifting 2x a week and sprinting 1x a week? What are you doing the other days? What has your lifting been like and how have you progressed?
It's a little late to change your plan now, but why don't you post what you've done and we can see what may be causing this. Adding strength alone will not get you faster if it adds on extra lbs, decreases your mobility or flexibility, or takes away from high quality sprinting.
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Participant
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:
Mon- Chest/Back/Cardio
Tues- Legs (Weights)/ Lower Back
Wed- OFF
Thurs- Arms/ Core
Fri- Shoulders / Cardio
Sat- Legs (Sprints) / Field drills
Sun- OFFI 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.
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Participant
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:
Mon- Chest/Back/Cardio
Tues- Legs (Weights)/ Lower Back
Wed- OFF
Thurs- Arms/ Core
Fri- Shoulders / Cardio
Sat- Legs (Sprints) / Field drills
Sun- OFFI 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
or
mon: explosive lifts
tue: strength lifts
thur: explosive
fri: strength
or
mon: squat/pull/press
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.
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KeymasterYou're definitely not using an ideal setup for speed development but if done correctly you should still be able to improve speed. I'd imagine the problem is your body is still adjusting to the increased workload and the couple days you took off from training wasn't significant enough for you to bounce back.
ELITETRACK Founder
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