WS4SB

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jrlaskowski's picture
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WS4SB

Does anyone have any experience with the WS4SB program? I'm going to college in the Fall with hopes of walking on to the football team in Spring semester. Its pretty user-friendly and doesn't require a heinous amount of time for a college student. My speed is what needs the most work, so naturally, I want to work on that the most. Typical 2-3x per week lower body training leaves my legs exhausted for sprints. WS4SB (at least the earlier versions) have only 1 leg day to save energy for speed training. Here is the article if you're unfamiliar with it.
http://www.defrancostraining.com/articles/38-articles/60-westside-for-sk...

My only complaint is the lack of Olympic lifts...which I intend to fix.

Here's an outline of what I would like to do:

Mon: Speed and Agility (technique work, combine drills, sprints, etc)
Tues: Upper Body ME
Wed: Rest and Recovery (Neural Charge, Foam Roll, etc)
Thur: Speed and Conditioning A.M/ Lower Body ME + Olympic Lifts P.M.
Fri: Rest and Recovery
Sat: Sport Specific Skills (route-running, drills, etc - lighter pace; don't want to be too sore for Mon) A.M./Upper Body Repetition/Hypertrophy P.M.
Sun: Rest and Recovery

Any thoughts or comments? Do you know of a better way to split this up?

The program also lacks prehab/mobility work, but I plan to do that at home.

I know you OCD lifters probably can't stand that I switched to a T-T-S routine rather than the MWF split, but that's what fits my schedule.

Thanks in advance!

Garrett Perrella's picture
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I ran WS4SB last summer, put on a quick 10-15lbs and made some great strength gains while also running my fastest mile time and playing soccer 2 days a week.

The only thing I'm seeing in your layout is Thurs you have lower body ME and Oly lifting. I would recommend doing the Oly lifts before the lower body max effort work, but otherwise there's nothing wrong with making MWF into TRS.

Enjoy and good luck!

jrlaskowski's picture
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Sweet. Totally agree about the olympic lifts... I meant to put those first, but I guess I forgot. Thanks for your input

Garrett Perrella's picture
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Further, if you want to dig in to WS4SB, I'd look at his most recent revision. WS4SB Part 3 can be found here: http://www.elitefts.com/ws4sb/WS4SB.pdf