I have switched a lot of my movements from barbell and machines to dumbell and kettlebell. I do a lot more agility movements like sprints, box jumps, clap push ups, fast pull ups. I train with a variety of different reps and sets and level of resistance (usually starting with a low weight for high reps going to a low rep with very heavy weight) every workout and always work full body.
example workout
15x8x4 rep scheme w/ 3 sets first set is speed set, 2nd is meduim, and the third set i do as smooth as possible with the heavy weight
Box Squats weights: 135, 225, 315lbs
Pull ups- 3 sets of 15-25
DB bench press Weight: 40, 75, 100lbs
Box jumps- 15
barbell chainsaw pull- 45, 65, 95
clap push ups 15-20
lunges 30,45,55
DB pullover 40, 60, 80
push press 40, 50, 65
What kinds of tweaks can I make to gain more strength and keep my speed and flexibility. I can care less about gaining a ton of mass, some would be nice but its not priority, athletic and strong is.
