Posted by: Swift () on Thu Feb 15 07:25:53 2007

3 X 5 Reps, Weight training exercises (Squat, Bench, Over Head press, Cleans, Deadlifts) that target the entire kinetic chain will produce the best results 3 times a week. Emphasis correct techinque and tempo, and load as you go along. Read starting strength by Mark Rippetoe. Limit Isolation work, it is a waste of time. Sprint 5 X 5 over 40 yards, 20 and 10 yards on the other days. Sorry Dave, the athletic quickness website is misleading. Anybody who wants high quality input go to www.charliefrancis.com/community