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Old 04-04-2008, 11:51 AM
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Frontline Frontline is offline
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Location: Midwest
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I agree that some sort of DFT training would benefit you based on your goals.

Personally I use a template very similiar to the one Matt Reynolds has laid out here: http://bodybuilding.com/fun/core9.htm
Read through that and the DFT 5X5 thread suggested above and I think you will find some really good routines that have proven success.
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Old 04-04-2008, 01:27 PM
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HSfootball16 HSfootball16 is offline
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Location: maine
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Originally Posted by mm884 View Post
Awesome, thanks for the info. I understand you dont want to give out your "speed drill" secrets but how to you define speed drills. Like sprints, or lifting type drills? Im actually training for the fire academy right now, that is why i ask.
its in my journal, but something like this,

jumprope: 5-7 minutes
stairs: 3 flights highknees, 3 flights 2-on-each and 3 flights skip-1
sprints out of line stance: 20 yards x10
suicide: (yrd lines) 5-10-15-20 x4
lateral hops: 4 sets of 30 yards (2 each direction)
footfire drill: 5x40 seconds
speed ladder: 2x anything we can think of on it
basketball: playing for 45-90 minutes (depending on how long we have in the gym)
stationary bike/tredmill fast walk: 15 minutes

and for track practice (thrower, just started) we do,
jog: 1/2 mile jog
push-ups: 2x15
crunches: 2x50
lunges: 40 yards worth
shuffle: 20 yards each direction
kariokee: 20 yards each direction
backwards jog: 40 yards
throwing circut (useless): 2x30 seconds each
throwing: 30-60 minutes
age: 18
height: 5'9"
weight: 198bs
bench 1RM: 275
parallel squat 1RM: 385
deadlift 1RM: N/A
hang clean 1RM: N/A

i wish i could live on crack and protien shakes...
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Old 04-04-2008, 04:44 PM
mm884 mm884 is offline
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Join Date: Aug 2007
Posts: 12

Wow! Lots of info, i appreciate the positive information. I will have to try and work it into my routine. Thanks again!
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