Strength, Speed, Endurance

**the_leprechaun** · 01-31-2008, 06:57 AM

hey guys, im currently thinking of switching my lifting routine from a solely strength goal, to one where im incorporating more strength, speed and endurance, as ive gone back to playing sport, and want to add a weight program that will specifically enhance these 3 key areas thus helping my overall game, could you guys point me to any good resources on the net with info on this ie(exercises, reps, rest times)??

i currently do a full body 3x per week, with the aim of getting progressively stronger and ive been making good gains, now i want to switch it up to benefit all 3 areas and was thinking of maybe a lighter weight or even body/w full body circuit type of training where i time myself each circuit, and aim to get quicker around the circuit each time, i normally do team training on my 2 off days which consists of sprints, jogging and flexibility drills etc!

any help greatly appreciated

**Witchblade** · 01-31-2008, 07:31 AM

Focus on one at a time. Periodize your set-up.

**the_leprechaun** · 01-31-2008, 07:37 AM

sorry im not sure on how to periodize it, would you happen to have a link explaining this??

**the_leprechaun** · 01-31-2008, 08:21 AM

i currently do a full body mon/wed/friday, where
i do 3 sets of 12 (warmup) 10,12,8, incrasing weight each time,
squats/deadlifts (alternate squats, deads, squats one week to deads,squats,deads)
Bent over row
DB press
Military press
Lateral raises
pressups
situps

so if i kept this and alternate between this on mon/fri and on a wed, increase reps and decrease weight and rest interval and then alternate the next week with 2 days high rep, low weight (to target muscular endurance) and one high weight low reps??
and allow my team training day to take care of speed and elements of cardio endurance
or am i completely missing the mark here??
help greatly appreciated

**fUnc17** · 01-31-2008, 12:18 PM

What sport are you playing?

What are your current maxes in

dead?
squat?
military press?

**the_leprechaun** · 01-31-2008, 03:29 PM

i play gaelic football, its one of the national sports in ireland
it could be likened to a cross between soccer and rugby

Gaelic football - Wikipedia, the free encyclopedia

it requires a high level of cardio fitness, strong upper body strength(as its quite physical) and good agility and ball control.

tonight was our first day back of pre season training, it involved alot of sprint drills, hill sprints, sprinting with sharp turns etc and finished off with a hell of alot of press ups and sit ups, normally train tuesday and thursday. one day is normally ball work and agility and the next day is fitness with a match on a sunday when the season kicks in.

ive been doing my weight routine on mon,wed,fri and want to keep it up, however i dont want it to be detrimental to my sport as essentially thats what i want to improve in, so i want to alter my program to suit my needs.

all for six reps, not sure what my 1rep max is sorry!

deadlift max is 120 kg
squat max 160kg
DB press 65 kg
bent over row 80 kg
military press 40kg (but normally done last after all the other exercises)

any help you guys would be greatly appreciated, alot of guys do weights in ther off days, but seem to be misguided and i would just like to hear what you guys think?? or if you could point me in the right direction!

thanks

**huesoloco** · 01-31-2008, 09:19 PM

Play rugby.

**the_leprechaun** · 02-01-2008, 01:32 AM

do you have anymore of that fantastic advice huesoloco??

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