comments about my workout?

Greyhound,
I DO like that you are hitting practically every body part, however, this is a LOT of work each day. I don't know your work capacity, so you may be able to handle it.

Ok, here are my comments:
*Warm up: You might want to try jumping rope or doing the dot-drill for about 5 minutes for your warm ups. Why? because not only do you warm up the body and get the blood flowing, but you also get in some work on foot speed and coordination.

*Monday: Watch the calf work. You have to understand that the "bigger" your calves are, the more weight your hips will have to lift when sprinting. Bottom line, you will be slower. I never do any direct calf work. Doing triple extension (clean, snatch, high pulls) will strengthen the calves.

I would also do Box Squat and Front Squat on different days. Front squat can be done on Thursday before the explosive stuff. I would replace it with a snatch-grip or sumo deadlift on this day.

*Tuesday: I would move power clean to lower body power day. I would also move Bent over rows to the beginning of the workout.

*Thursday: I would start with Front Squats. As far as leg press goes, place the feet high on the platform and do one leg presses to work the posterior chain. I don't see much value in regular leg presses if you have access to squats, deads, etc.

*Friday: Deadlifts should go on lower body day. I would move either flat bench or incline to Tuesday. Also, if incline is your choice on this day, do it in the beginning of the workout. Looks like alot if isolation work on the arms. A couple of lifts are ok, but I wouldnt do this much. By benching, rowing and pressing you have already worked the arms very good.

All in all, I like what you are trying to do. Just a few adjustments on the routine and you will be good to go.

If were you, I would do something along these lines:

Monday-(lower body strength)
Box Squat or Good Morning
Snatch grip Dead Lift
Lunge
Back Extension (with one leg, to hit the posterior chain)
Glute ham raise
Leg Curl

Tuesday-(upper body strength)
Bench Press
Pull ups
Push Press
Bent over row
Seated Row
Tricep ext.
Barbell curl

Thursday-(lower body power)
Front Squat
RDL or stiff leg
Hang Snatch
Hang Clean
Jump Squat
Step up
Glute ham

Friday-(upper body power)
Incline Bench
Power Jerk (kind of like push press except more leg drive instead of shoulder press)
Ballistic bench or ballistic push up
Bent over row
Lat pull down or seated row to neck
Maybe throw in some isolated work for arms or chest here

Like I said, I think you have the right idea. Either way, you will probably make good gains as long as you can handle the work. Also take in mind however, that if you are sprinting or anything, it will have to be accounted for when deciding overall volume. Sprinting can have a huge impact on the Central Nervous System as well as the muscles. Just don't overtrain yourself. Also, cycle your lifts every 4 weeks or so to ensure that your body won't adapt and plateau. You can keep the major lifts, but rotate some of the others. Also, if your form is bad on the olympic lifts, start with high pulls and have a coach look at your technique. They are hard to learn by yourself, but its definitely possible. Im glad that you are doing box squats to learn technique. Learn to "sit back" in your squat as if you are going to sit in a chair. Just be safe in your training.

Good Luck.

How do I figure in how much volume I should be doing? I realize everyone is different, but how do I come up with a formula for how much volume. Right now I'm slowly increasing the amount of reps I do from cycle to cyle, once I get to a max of around 8 for my core exercises, i'll start to reduce it again, then back up....up and down, up and down.. Once I start my running program, how do I figure in how much volume? I'm also thinking of lifting every other day instead of 2 on, 1 off, two on, and then 2 off. Working out every other day will give me a full day of complete recovery and I'll still be able to work out just as much. Working out every other day would go something like M, W, F, Sun, Tues, Thur, Sat, M, etc... I'm loving my christmas break, all I have to do is train!

Greyhound,
First off, I usually work in 4 week blocks. Each block will emphasize a certain aspect (strength, power, hypertrophy). Although one is emphasized, all will be worked on in order to maintain from the previous block in which they were last emphasized.

For example: if im doing a strength block, I will include 60% strength work, 20% power work, 10% hypertrohy work and 10% sprint/agility.

If an athlete has an average work capacity, which most seem to have, then I will usually go with this:
Week 1-300 total reps- Low volume/moderate intensity (get used to the lifts you will perform)
Week 2-500 total reps- high volume/med-high intensity
Week 3-400 total reps- lower volume/extremely high intensity
Week 4-250 total reps- low volume/high intensity (lift m,t,w,th and test on friday)

So, using week 1 as example:

Strength reps: 300 x .60 = 180 strength reps for week 1
Power reps : 300 x .20 = 60 power reps for week 1
hypertrophy : 300 x .10 = 30 hypertrophy reps for week 1

Next, split up the total reps for each emphasis into the amount of days you plan lift

If I use a 4 day split: 1 upper strength/ 1 lower strength & 1 upper power/ 1 lower power day

That means I will have:
90 strength reps each for upper and lower strength days
30 power reps each for upper and lower power days
30 hypertrophy reps total (I will use one hypertrophy lift in this case)

Next, decide the amount of exercises that you want to use for each emphasis:
In this block, I will use 3 strength lifts, 3 power lifts, and 1 hypertrophy lift

So....I need to distribute the reps to each exercise:
30 reps per upper body strength exercise (90/3)
30 reps per lower body strength exercise (90/3)

10 reps per upper body power exercise (30/3)
10 reps per lower body power exercise(30/3)

30 hypertrohy reps...Use 1 hypertrophy lift that targets main weakness.


Next, just set up the reps for each lift depending on what you want:
example: 30 strength reps can look like this....10x3, 6x5, 5x6, etc.
10 power reps can look like this....3x3, 5x2, 2x5
30 hypertrophy lifts should be like 3x10 for best results.

Of course this would change a bit depending on what capacity you are emphasizing, but the parameters would stay the same.

Adding sprinting is tricky because of the amount of stress it can put on the CNS. Doing tempo runs are pretty safe and can be done on non-lifting days because they don't take too much from the CNS. Full speed sprinting, on the other hand, DOES drain the CNS and should be done on lifting days before you lift. Try to either lift directly after sprinting or if you can't, then try to wait about 6 hours after sprinting before you lift.

Hope this helps, Greyhound.

oh, by the way, I'm learning that it's really all about the central nervous system. It's so great to be learning here is the link to that article i'm reading if you're interested, it is written by a former NFL player Tom Myslinksi. www.elitefts.com/documents/TomMyslinski.pdf