ok guys i need some adivce.. just to give you a little background.. i'm training my self, don't have access to a coach, have crappy genetics (weak and slow naturally, and a hard gainer). My goals are to gain cardio fitness and speed/power for sports like hockey and lacrosse, and also to become good for the 200m/400m.
So i am trying to set up my own routine, but i have a couple of questions that i need answered:
is intensive tempo something i should avoid? i mean most ppl of CF boards say that its pretty much useless, but i;ve seen lots of ppl (through searching this board), that incorporate it.
How bad would it be to do speed endurace/special endurance or even intensive tempo right after a heavy weight session such as a ME lower body day?
is it ever ok to do a max v day with weights on one day and then a special endurance/speed endurance day the day after? what about a max v day then an intensive tempo day the day after?
Whats the consesus on deads? It seems that some think they shouldn't really be used becuase they're too taxing and not as specific to sprinting as squats, while others think other wise… if you were setting up a routine would you:
a) do both heavy squats and convential deads
b) jsut do squats variations with no conventional deads, but using RDl's
c) use all three in a week, squats, RDLs, regular deads
d) no squats, just dead variations
How bad would it be to do extensive tempo on a high day? such as right after sprints or weights, or seprated from sprints/weights by 4+ hours?
oh and, do you think plyos should be added or is the sprinting and olifting enough for power development.. i ask this becuase ppl on CF say that plyos should not generally be used.
thanks for any help