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Old 01-14-2010, 02:06 PM   #5
Bo Schmidt
New Member
 
Join Date: Dec 2008
Posts: 22
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Thanks so much for replying everyone. It has already helped me a lot.

I've read the article by Scott Kustes. Definitely a great read, however the three sample templates are primarily oriented towards mixing crossfit/lifting with a speed training bias. How could I alter these to make it speed training only?

I like the 14-day cycle:

1 - Speed
2 - Heavy lifting
3 - Short Metcon
4 - Rest
5 - Plyometrics
6 - Short Metcon
7 - Rest
8 - Speed-Endurance
9 - Heavy Lifting
10 - Short Metcon
11 - Rest
12 - Tempo
13 - Heavy Lifting
14 - Rest

Any ideas what to replace with something more speed oriented? I don't really need the short metcons.
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