Weight Lifting for Speed?

You should lift and do a total body routine including cleans.

You should lift heavy weights if you can do so.

You should lift 2 to 3 days each week, you can lift during the season, but will need to alter your program to fit into running and racing.

It is best to do something like 3 sets of 8 to 10 reps, using enough weight that you can not comfortably finish the last set. Rests between sets is short, usually 1 or 2 minutes.

Oly lifts are things like snatch, and the ean and jerk.

What u should do are squats, deadlifts, power cleans, push press, snatch, and clean and jerk, and if you have the flexibility do the overhead squat.

Do not do isolation exercises. U need to do explosive movements. Compound lifts are what u need to do.

Do around 5 reps. Before you start lifting heavy weight for reps u must first find your 5 rep max for all lifts. Then your working sets should be 90% of your 5 rep max. Don't forget to do warm up sets

Example

Warm uo sets for squat would be

2x5 50% my work weight

1x4 60% work weight

1x3 70% work weight

1x2 80% work weight

After that you are ready for the workout.

So you would do

3x5 90% of your 5 rep max

U do that for all the lifts. Well for the oly lifts I'd do 5x3 not 3x5 reason being the form goes to crap after a while and I don't want you doing oly lifts with bad form.

There are lots of great programs

starting Strength

WENDLERS 5/3/1

Texas method