wsfsb question

[RugbyStar12]

I am currently on the wsfsb program training 3 x per week.
1x me upper body
1x me lower body
1x rep day

Would it be ok to add a day where I do explosive olympic lifts?
would it be beneficial to my training for speed and size or would it be overtraining?

[papi93]

Add a dynamic leg day. This will help with explosiveness in the lower body.

Read myth #4 for Joe's view on getting explosive: http://www.t-nation.com/readTopic.do?id=513676

[Mad Dog162]

I'd consider adding in a strongman day - great fun and a great work-out.

[RugbyStar12]

Papi could you give me a example of a dynamic leg work out?
and mad dog can you give me a example of a strongman day? would a strongman day help speed and strenght?

[Mad Dog162]

A feel it would help speed and strength.

http://www.t-nation.com/findArticle....4-056-training

[runjumpthrow]

I am currently on the wsfsb program training 3 x per week.
1x me upper body
1x me lower body
1x rep day

Would it be ok to add a day where I do explosive olympic lifts?
would it be beneficial to my training for speed and size or would it be overtraining?

We do a DE workout on Friday (RE day). It's the first movement we will do.

[RugbyStar12]

can you give me a sample workout of a DE leg day?

[runjumpthrow]

Sure. It would look something like this...

- Warmup
- Torso Training
- 4-Way Neck
- DE Movement (Push Press or Hang Snatch): Work up to a 3RM
- RE Lower Body Movement (Snatch Squat or Front Squat): 3x12
- RE Upper Body Push Movement (Dips or Pushups): 3 sets of Max Reps
- RE Upper Body Pull Movement (Pullup variation): 3 sets of Max Reps

[RugbyStar12]

should these be done with lighter weight and faster?

[papi93]

Papi could you give me a example of a dynamic leg work out?
and mad dog can you give me a example of a strongman day? would a strongman day help speed and strenght?

http://www.t-nation.com/readTopic.do?id=459484

[runjumpthrow]

should these be done with lighter weight and faster?

Lighter and faster.