I know that I'very started quite a few threads on speed, so now I'm just trying to put it all together. I have a barbell and ten pound dumbells, so I've been trying to figure out the best way to get faster, using a mix of weights, plyometrics, and sprints. Here's what I've come up with:
SUNDAY, TUESDAY, THURSDAY:
Plyometrics- squat jump (2x8), tuck jump (2x8), broad jump (2x8) Heiden (2x16)
Lower Body Weights- squat (3X8, only about 60 lbs), dumbell lunge (3x16), 15 lbs Plate squat (3x15), leg extensions (2x10), leg curl (2x10)
MONDAY, WEDNESDAY, FRIDAY:
Plyometrics- same as those listed above
Sprints- 10 and 30 yard sprints
So, that is just what I'm thinking of following for the rest of the summer, and hopefully into the school year too. However, if you have ANY ideas that would be better than what I have come up, please let me know. Thanks!