Trying to be number one and trying to do a task well are two different things.
Alfie Kohn

Ken Mannie on the machinery and mechanics of speed improvement. Coach Mannie is strength/conditioning coach at Michigan State University.

http://www.i-a-r-t.com/articles/speedimprovement.html

Repeat this circuit for a total of three rounds.

Muscle Snatch, 15 reps
Box Jump, 15 reps
Back Extension/Glute-ham raise, 15 reps


Our best will:

Snatch 2/3 body weight.
Jump 26" box.
Back extension/Glute-ham raise with 20 pound medicine ball.

Complete three rounds in ten minutes.

Run 800 meters.
5 sets of Bench press at 15 reps from the following posture: Lie back on the Roman Chair or Glute-Ham developer until you are parallel to the floor.
Run 800 meters.

Notes:

1. Be very careful, you may break in two if you attempt too big a load.
2. Use light dumbbells if O'bar is too heavy.
3. Don't rush the movement.
4. Start Bench press after recovering somewhat from the first run.
5. Start second run immediately after Bench press.


How long for 4 rotations of this circuit?

Rope Climb, twice up

Wall-ball, 25 throws/20 pounds, two feet above reach, FROM DEEP SQUAT EACH REP!!

Muscle Snatch, catch overhead at full hip extention, not in squat, 15 reps @ 1/2 body weight

Box Jump, 20 reps 20'' box


REST