Speed and Power please help

[bigDman]

heres my workout (setsxreps) it is a modfied west side for skinny bastards. I dont know how good it is and im new to this so any help would be greatly appricated
and rember im an athlete not a bber
My main goals are speed and power and aglity
Any help would be greatly apricated (reps to people who help)


Monday
Sprit work
Warmup
5 10 meter sprints 1 minute rest between reps
5 30 meter sprints 2 minute rest between reps
5 pro aglity 1 minute rest beween reps
5 20 meter shuffle 2 minute rest beween reps
5 dot drill 1 minute rest between reps

Tuesday
Max Effort Upper Body
Power clean 8x2
Bench press work up to a max set of 3-5 reps ( changes every 4 weeks)
Bent-over barbell rows 4x10-15
Weighted Swiss ball crunches 3x15


Wednesday
Max Effort Lower body

squats Work up to a max set of 5 reps(changes every 4 weeks)
deadlift 8x2
Romanian deadlifts 4x6
Plate pinch gripping

Thursday
Rest

Friday
Repetition Upper body

snatch 8x2
Speed bench 10x3
Skull crushers 4x5
Pull-ups 4xFaluire
Circuit Abdominal work
Crunches 2x50
Leg rises 3x10
Stomach vacuum 3x 40 seconds

Saturday
RE lowerbody day

speed squats 10x3
GHR 3x faliure
single legged squats 3x15
wrist curls 3x15

Sunday
plyos

weeks 1-3
Warm Up
bounding 3x30 yards
Depth Jump vertical- 4x4
Box Lateral Jumps 5x5

weeks 4-6
Warm Up
bounding 3x30 yards
squat jumps 5x5
Triple jump 7x1

weeks 7-9
Warm Up
bounding 4x 30 yards
Depth Jump vertical- 6x3
Single leg hop 5x5

weeks 10-12
Warm Up
bounding 4x 30 yars
Triple jump 8x1
Box Lateral Jumps 4x7


my warmup is
jog for 5 or so mins
Jump rope for a minute
Jumping jacks x 15
Technique practice
body wieght squats 3x5
burpees 3x5
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
Front skips — 20 yards down & back
Side shuffle, 20 yds. down & back
Backpedal x 20 yds. down and back
butt kicks 20 yards down and back
karoke 20 yards down and back
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
75% Build-up sprint — (knee drive focus) — 40 yds. down and back


so what do you guys think
my main goals are speed and aglity and power

[Celticfan]

heres my workout (setsxreps) it is a modfied west side for skinny bastards. I dont know how good it is and im new to this so any help would be greatly appricated
and rember im an athlete not a bber
My main goals are speed and power and aglity
Any help would be greatly apricated (reps to people who help)


Monday
Sprit work
Warmup
5 10 meter sprints 1 minute rest between reps
5 30 meter sprints 2 minute rest between reps
5 pro aglity 1 minute rest beween reps
5 20 meter shuffle 2 minute rest beween reps
5 dot drill 1 minute rest between reps

Tuesday
Max Effort Upper Body
Bench press work up to a max set of 3-5 reps ( changes every 4 weeks)
Power clean 8x2
Bent-over barbell rows 4x10-15
Weighted Swiss ball crunches 3x15


Wednesday
Max Effort Lower body

squats Work up to a max set of 5 reps(changes every 4 weeks)
deadlift 8x2
Romanian deadlifts 4x6
Plate pinch gripping

Thursday
Rest

Friday
Repetition Upper body

Barbell bench press max reps on 95 lbs for 3 sets(changes every 4 weeks)
snatch 8x2
Skull crushers 4x5
Pull-ups 4xFaluire
Circuit Abdominal work
Crunches 2x50
Leg rises 3x10
Stomach vacuum 3x 40 seconds

Saturday
RE lowerbody day

Push Press 5x3
GHR 3x faliure
single legged squats 3x15
wrist curls 3x15

Sunday
plyos

weeks 1-3
Warm Up
bounding 3x30 yards
Depth Jump vertical- 4x4
Box Lateral Jumps 5x5

weeks 4-6
Warm Up
bounding 3x30 yards
squat jumps 5x5
Triple jump 7x1

weeks 7-9
Warm Up
bounding 4x 30 yards
Depth Jump vertical- 6x3
Single leg hop 5x5

weeks 10-12
Warm Up
bounding 4x 30 yars
Triple jump 8x1
Box Lateral Jumps 4x7


my warmup is
jog for 5 or so mins
Jump rope for a minute
Jumping jacks x 15
Technique practice
body wieght squats 3x5
burpees 3x5
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
Front skips — 20 yards down & back
Side shuffle, 20 yds. down & back
Backpedal x 20 yds. down and back
butt kicks 20 yards down and back
karoke 20 yards down and back
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
75% Build-up sprint — (knee drive focus) — 40 yds. down and back


so what do you guys think
my main goals are speed and aglity and power

Looks good, except i don't see no DE or speed strength work. U only need to choose 3 exercises for this:

In your RE UPPER before you start do some speed bench, different grips, 50%, 10 sets, 3 reps

In lower RE do some speed squats and deadlift.

remember power = speed x strength

good luck

[bigDman]

thanks i wasnt sure extly what to do with my RE days...
changed some things around let me know what you think

[Celticfan]

thanks i wasnt sure extly what to do with my RE days...
changed some things around let me know what you think

perfect

[Celticfan]

Is this for a sport btw?

[bigDman]

yea lacrosse is main sport(i play Defense) but i also wrestle