do i need 2 change my routine 2 gain strength and speed?

Question

i do crunches (50) wind sprints (5 mintues) everyday then mon, wed, fri upper boby ( bench press,sholder press,tricep press,and bicep curl). tues,thru,sat, i do lower body(squats, calve raises, leg extensions,and leg curls

Answer 1

No, but you should run to increase your speed

Answer 2

Your routine is good...but 50 crunches a day is not enough to even really break a sweat. To gain speed, it's not the amount of time you do windsprints...but how you do them. For speed training, you need to work on resistance. I am sure you have seen track runners working out with parachutes and bungee cords. If you have it available to you, run uphill to build leg strength.

Remember to mix up your routine...after a while, your body gets used to the same workout...mix it up. Do circuit training for a few weeks, then drop down to light weights, more reps for a few weeks, then heavy weights, less reps. Mix it up every few weeks...once your body becomes used to what you are doing, or "bored" with your routine, it will stop responding. By mixing things up, it keeps your body "on it's toes".