Is it productive

Teebor15

..to train fast and slow twitch muscles during the same workout program.

Over the last few months i have been bulking up and lifting heavy compound weights. I'm now happy at my new weight and want to get explosive for the new Football season. So i'm thinking of..

Mon

Bench 5 sets of 5,4,3,2,1 increasing the weight progressivly to 1 = 1RM of Bench, Squat, T-Bar Row, Weight Pull Up and Push Press

Wed

Hard Interval running and Core (Ab work, Plank) and proper stretching

Fri

Explosive training
2 rounds of 10 exersises - 1 min on(As many reps as i can..try beat previous week) then 1 min rest
Push up
Chin ups
Squat Jumps
Med ball throws
etc..

Am i trying to do 2 things at the same time and end up no where or is this a resonable plan?

Barry.Oglesby

In short, it's not bad but you're going maximal once per week on every exercise. That's just too fatiguing and you'll over train very quickly or your body will find a way of limiting you.

You're saying the last day (Friday) is for explosiveness but it's actually a conditioning session.

You're on the rightish track but you're stopping at the wrong stations

Teebor15

Ok thanks Barry for you response..so..what are the right stations?!!

Barry.Oglesby

Assuming 3 days per week and an 8 week template I'd have you do 3-4 weeks of pure strength with one more "conditiony" day in the middle. Split that Monday into a Monday/Friday strength day and keep the Wednesday more or less as is. Week 5 or so switch one session to a power day and make the middle pure conditioning.

All of this is dependent on levels, limiting factors to your performance etc. etc.

Teebor15

Ok..thanks Barry appreciate the advice!