strength and quickness training help

[bigimmy326]

Hey everyones whats up. I really need some help with my training routine. My goal is to become stronger (my whole body) but also get quicker (work my fast-twitch muscles). Right now im 5'6 140 lbs. I think im the perfect weight, i just need to turn my fat into muscle. Currently, im training six days a week, and i havent started on upper body. here is my current routine:
M,W,F : leg press 4X6 , Squats 4x6, calf raises 4X10, leg extension 4x8,
leg curl 4x8, calf raises 4x10

Tues,Thurs,Sat: 25 sprints between 10m-60m, and jump rope.

Sunday i take a break. My friend said i was not getting enough break, and was overworking my legs and he said that my muscles wouldnt be as effective like that. For that reason im thinking about doing the running and leg workout on m,w,f and start doing upper body t,t,s. If anyone can help me on this decision, i would love some advice. If the current routine is fine, then can someone tell me where i should bring in upper body? Thanks everyone.

[andy51]

You probably are overworking your legs. There's no need to do them 3x per week, especially w/ how high of volume you have. You also need to incorporate explosive lifts such as cleans. Just as importantly you need to perform the lifts you are doing now in an explosive manner. For instance on squats explode out of the hole. You probably dont need to do leg presses. You have all the muscles covered.

[Optimum08]

:withstupi

[DoUgL@S]

The power look (http://www.wannabebig.com/article.php?articleid=187) is good for a power and explosiveness type routine.

[bigimmy326]

Oh yeah i think i should mention i play basketball, which is the reason im trying to get quicker. And i am exploding like you said Andy. I need to bring in upper body, so far im just working on my lower body. Douglas i saw the power look, and it looks good, just i dont know if i should do it because there is only one day of running, and i think i need to run alot more to get quicker and maybe increase my vertical as well. Anyone with any replies or suggestions please post! Thanks for the help you guys.

[andy51]

You could also include running after your workout. If you take a look at both me and optimum's journal we train for explosiveness as well and run after lifting