Have been mixing it up lately with heavy weights and all-out effort sprinting. Trying to shorten the time spent in thy gym doing the weights. Right now, I've been only doing one weight workout a week and it's taking over an hour (too long). I'm going to play with diving the workout up but still keeping the rotation of weights, sprints, weights, sprints, etc. Ideally, maybe hitting the weights every 4-6 days and sprints the same (maybe a little longer) Current workout template below: Right now everything this is working so I won't mess with anything for now.
Weight Workout 1: Warm-up (various movements; swings, squats, push-ups, rows, get-ups, etc)
Deadlifts
Flat Barbell Bench Press
Single-arm dumbbell rows
Dips (bodyweight and weighted)
Chin-ups (bodyweight and weighted)
Incline Bench Flyes (Finishing with one isolation exercise for chest)
Weight Workout 2: Warm-up (various movements; swings, squats, push-ups, rows, get-ups, etc)
Squat (Of some type, maybe)
Incline Barbell Bench Press
Inverted Rows (Bodyweight and weighted)
Overhead Presses (maybe)
Pull-ups (bodyweight and weighted)
Flat Bench Flyes (Finishing with one isolation exercise for chest)
I say maybe on the squats on deadlifts because I haven't really been doing them lately. The sprints have been covering the lower body. Below are my past few workout... from memory because I have not been keeping a record. However, I need to as things are flowing real well right now.
11/23/11
Warm-up (various movements; swings, squats, push-ups, rows, get-ups, etc)
Flat Barbell Bench Press: 135x10, 155x8, 175x6, 185x4, 200x2
Single-arm dumbbell rows: started with two arms (DO NOT feel good on the lower back; switched back to one-arm rows with the other supported on bench, feels much better/safer) two-arm: 40x10, 60x8, one-arm: 75x6, 90x6, 110x3, 100x3
Dips (bodyweight and weighted): bodyweight x 10, 25x8, 35x6, 45x4, 55x2
Chin-ups (bodyweight and weighted): bodyweight x10, 25x8, 50x6, 70x4, 90x2
Incline Bench Flyes (Finishing with one isolation exercise for chest): 40x9, 50x5, 60x3, 40x4
Bench supported Rows (bat-wings, finisher to balance out flyes): 25x10, 40x7, 50x8
