Program question: Dynamic strength day?

[grrthetree]

Ok so I've really been putting alot of thought on my weight schedule this summer. I looked at almost every program out there, and made up some of my own to take into consideration.
Now I'm not in the most perfect of situations, I'm going to be cross country running the same days I lift, practically right afterwards. What happens is, I get dropped off at the gym at 7ish, then work out until around nine, then I walk over to the school which is almost next door to the gym. I then stretch and run with the cross country team. Now I know this will affect my weight lifting progress, by alot. But I need to compromise with this.
So I was thinking about what I need, Upper body strength, lower body strength, and overall dynamic strength. I can get this done with a modified WSFSB:III form that looks like this...

Monday- max effort upper body
Tuesday- rest
Wednesday- Dynamic effort total body
Thursday- rest
Friday- max effort lower body

So I'm just looking for opinions on a routine like this, because I'm very inexperienced in this field, and just want to know what people are thinking. I'm not a curl monkey, and I don't usually do isolation exercises like tricep pulldowns and the like.

I've narrowed it down to something sort of like this routine here or Bill Starr's 5x5 primer like in the FAQ.

Any input is greatly appreciated and I take constructive criticism (that means I don't bitch about being flamed)

 

[grrthetree]

I should've elaborated more on what I expect a dynamic effort total body workout is. I'd make it something like combining...

Calisthenics (push-ups, burpees, etc)
plyometric push-ups, power ovens on medicine ball
explosive bench/push press
Jump squats/catching air
box jumps
sprints

 

[vision1]

I would do something simple like this:

Sprints
Jumps and/or Med Ball throws
Olympic lift or one of it's variations
Push Press or DE Bench or plyo pushup

 

[Mark Limbaga]

How much experience do you have in lifting?

 

[EZA]

What exactly are your goals? If you care about your cross country performance you should not be lifting in the manner you listed, and instead you should be lifting for slow twitch fiber development, increased mitochondria (makes muscles more aerobic) and focus on developing the musculature to support your endurance running efforts. If you don't really care about your running then you could do what you described but you'd be better off switching your max effort days so lower body is on monday and upper is on friday.

 

[grrthetree]

Well I'm trying to balance strength, speed, and endurance. I'm not looking to run an 18 minute 5k or bench press 300 pounds, but to get somewhere in between on both.

I don't have much experience in lifting, but I know enough to stay away from most isolation movements for muscle building.

What sort of exercises work slow twitch fibers?

 

[ratman201]

http://www.sherdog.net/forums/f13/u...plex-training-endurance-heavy-lifting-746279/

 

[Monger]

Well I'm trying to balance strength, speed, and endurance. I'm not looking to run an 18 minute 5k or bench press 300 pounds, but to get somewhere in between on both.

I don't have much experience in lifting, but I know enough to stay away from most isolation movements for muscle building.

What sort of exercises work slow twitch fibers?

So you're not looking for your lifting routine to make you better at cross country running? As EZA pointed out, that's going to be a huge factor. You really need to be specific with your goals and keep in mind that some programs, even though they may make you more explosive and powerful, could hurt your CC running performance.

 

[k1ck]

jumping pistols