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Since i am training for speed i need to add a sprinting day so for day 7 for all the phases i will do.

Day 7

Sprint starts x 3 1 min or less rest
High knee skips, high knee skip and scoops and quick steps (drills from expert village) x 3 same as above rest
Tire drags (i have tires weighing ranging from 2.25 stones tires i have about 4, 2 stones tires have about 2 and 1 stone tires which i have 2 of them) i have a lot of tires as can be seen from the video. i can do it on concrete 30m x 2 sets/3min rest
flying sprints 50m x 2 2 min rest

Thanks

29/09/2011

Motivation: 8/10 which later on became 9/10 when you get comfortable
Hunger:low
Amt of Fatigue: 3/10

alternate line jumps 60
alternate line jumps 1 leg 60

skipping: fast double leg jump, 1 leg each, alternate can proceed to high knee alternate skips

as always the tiring part of the workout is done on to agility and speed drill

for the part where you run in and out of the cones sometimes i think you have to run properly instead of justing hopping in and out and therefore i lose concentration and goes wrong sometimes.

cones are placed 1m apart in a line just have to run in and out. what is the best cone drill for agility speed and quickness

flying 30 yard dash i can tell the drills are helpful as i can move my legs faster then before.

@LBSS
what do you mean by the cressey thing?

Update on training
end of week 1

tested my jumps this tme looking at a clock on the wall.

did 56 2 leg jumps lateral line jumps
did 44 1 leg jumps

peace

If you are referring to my speed agility and quickness drills then no i just found some drills put them into a routine so it is my own routine i made. the video i don't know who is in it but i got it from stronglifts website for hip mobility drills, like the drill alot but gets tiring on my quads hips and hams when you have to go up and down stay down then go up then go down do it 8 times. but once done that's it done only one set.

np

Since the site was down. i have completed one week and have a lot to say

the workout went as normal

i am gradually improving the jump rope technique i can do 1 leg fast, alternate but since the rope is short i have to bring my arms below or level to hips but still get it over me.

when i do the ladder drills i try to move legs up and down as fast as possible when going through the ladder and this cause area around my last 2 fingers to pain most pain on the second from last toe of my right feet, am i running on the edge of the balls of my feet or is it something else?

i ran the 60m while i was counting; i know biased results, but counted mississiply and got 7 missis which is 6.5 which is good.

i also tried to blow out when one of my hands comes in front not both.

workout going well.

peace

Now probably because i can do 40+ jumps with 1 and 2 leg i am going to add weights. Not going to using ankle weights tied around my ankle but just place ankle weights in my pocket to weigh me down. That will be good during the ladder drill, skipping and the flying 30's

Also everyday i will be going through a secret routine which i will not disclose, but will disclose after i get results. so keep an eye out for the results of the secret routine. 

Entering 4th week.

Peace

If you are referring to my speed agility and quickness drills then no i just found some drills put them into a routine so it is my own routine i made. the video i don't know who is in it but i got it from stronglifts website for hip mobility drills, like the drill alot but gets tiring on my quads hips and hams when you have to go up and down stay down then go up then go down do it 8 times. but once done that's it done only one set.

np

Since the site was down. i have completed one week and have a lot to say

the workout went as normal

i am gradually improving the jump rope technique i can do 1 leg fast, alternate but since the rope is short i have to bring my arms below or level to hips but still get it over me.

when i do the ladder drills i try to move legs up and down as fast as possible when going through the ladder and this cause area around my last 2 fingers to pain most pain on the second from last toe of my right feet, am i running on the edge of the balls of my feet or is it something else?

i ran the 60m while i was counting; i know biased results, but counted mississiply and got 7 missis which is 6.5 which is good.

i also tried to blow out when one of my hands comes in front not both.

workout going well.

peace

Just read this, lol at the counting 60m.  6.5 while counting without spikes isn't good, it's freaking world class fastest man in the world type time.  Which might be a good reason to reconsider your method.   

Haha, I cannot concentrate on counting while sprinting topspeed.

I have a mini stopwatch that fell out of what used to be a wristwatch and use that. I used to use an itouch, that worked but was unreliable because I would often fail to hit the start or end buttons.