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Anonymous
Okay /fit/ness gurus.

I'm a soccer/football player, have been playing a lot this summer. My body fat % is insanely low (I'd imagine under 6%), but my muscle mass is pretty much all slow-twitch. Fortunately I don't look scrawny thanks to being a mesomorph.

But I would like a bit more tone, all over. I'd also like more power in my legs. I'm going to start plyometrics for that, in addition to HIIT. What exercises will be able to create a good all-around sculpted body for me? I have a home gym, and access to one.

Also, what is a respectable weights to bench? I can do 3 sets of 6 reps on 50 pounds (~44 kg), and that feels pretty piddly. On the other hand, I can squat over 275 5 times, I ran out of plates. What's respectable as far as that goes? Also, what are respectable 40 yard sprint times? I ran 5.91 today.

Also, can HIIT and plyometrics effectively be combined in one training session? I would assume that they could, but it'd be a question of combining the two so you could work up your heart rate with Plyo then finishing the session with HIIT runs.
>> Anonymous
>>24090550 pounds (~44 kg)

no
>> Anonymous
>>240909

Shit, whops, I bad mathed it. I meant ~22kg
>> Anonymous
decent bench max is around 225-275, respectable is 400+
with squats, 315-365/600+
your 40 is awful. running backs, wide recievers and defensive backs generally have 4.4 or faster, linebackers, tight ends and QBs have 4.4-4.8, linemen have 4.8+ (except D ends sometimes)
in other words, your 40 time is what those offensive linemen who are 6'7" and 350 lbs run a 40 in.

given the rest of the info you gave, I'm assuming you tried to time yourself. is this correct? if so, get a friend to time you, run it 3-4 times, take an average. rest for 3-4 mins in between each heat. should give you a better idea of where you're at.
>> Anonymous
>>240923

Thank you. I see I'll just have to work harder to be better. I had my father timing me, but the grass what wet, and my ankle was recently sprained.

That is no excuse though, I need to just be better.