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 You will have to video what youre referring to.  I think you are over analyzing at this level though, work your arm swing/mechanics perfectly during your drills, then SPRINT HARD.

 You bet Vag.

Lance , what would be a 'typical' IT band foam rolling sets/reps/duration scheme?

I am doing 3x10 slow back and forth rolls each side. That would be slowly roll from hip to knee, then slowly roll back to hip ( slowing down where i feel more sensitivity ) , repeat 10 times.
Then the other side, then 2-3 mins rest, repeat 2 more times.

I would stick with what youre doing, thats pretty good as is.  On days when youre not as "tight", you can cut the volume in half.

lance, my (squat) idea of hypertrophy at this time is a x12-20 rep/set of 2-4clusters (45-90sec reset), after my dynamic warmup with the loaded squats(x1-2rep up to top single at 405)..

- using 75%RM+, anything that is 6+reps becomes dependent on the back muscles being able to keep me upright.
- these resets are pretty good in getting my back muscles fresh for more reps.
- if my back muscles get beat.. i'm useless. i'm still jello from the 495 smith calfs i did a few days back. 

sounds like a muscle building plan or is there a better option for my routine at this time?.. squats have to be on a daily schedule. i'm too lazy learning coordination again if i skip a day.

 First thing I would kf is stop squatting every day, and go every other day.  Not 3 x a week, every other day.  I know you dont want to do that, but I would bet you will PR after a week or so of doing so.  You also have to ask yourself why youre squatting daily.  Is it to improve strength/hypertrophy, or is it due to the fact you like to go in daily and squat. If you did your upper/accessory work on your days you didnt squat, and still squatted every other day, you are still going to the gym daily.


 IF youre going to squat every day, you HAVE to increase LOAD, and if youre not increasing it at the least monthly, something is wrong.  Regardless of the goal (hypertrophy/strength), a progression of LOAD over a reasonable amount of time will determine the effectiveness of the program in the end. 

 To answer your set up there, the only way I have ever seen daily or high frequency set ups work with reps over 2-3, is when there is a SINGLE max rep set of that day.  You can set a cap on it at 8,10,etc., but work up to ONE SET, then STOP.  I would also alternate sessions of working up to a daily max (heavy) double, and working up to a daily max rep 4+ set. 

 bottom line is the one good thing youve done is trained your work capacity up to a high level.  Now if you were to switch to an every other day squatting set up, you can capitalize on that big time.  Increase load one way or another though, and in a quick like fashion, even if it is 5 pounds, or a single extra rep. Without that nothing will work for long.

 20 minute video = tldw

So you're saying this:

3x1 or 3x3 very heavy in the first workout
Work up to a 1x5 in the second workout
4x10 in the 3rd?

 The numbers can vary but thats one way to do it.

Or is the middle 1x5 a MSEM as well? So it's actually a 5x1 instead of a 1x5? (5 sets x 1 rep instead of 1 set of 5 reps)?

No, it is a single set of 5 reps, with ramped sets leading to it in low reps.

Also, what do you think of going with a speed oriented CNS intensive workout in the middle workout (the second one) instead of going for heavy weight there too?

I dont believe those exercises are NEAR as cns intensive as heavy loading. In fact, doing a session of nothing but explosives is a good way to help RECOVERY.   They can (and its a good idea to) be added to in the first portion of each workout, with conservative volume. 

Like this:

WO1: CNS intensive strength 3x3
WO2: CNS intensive speed 5x3 explosive half squats/power cleans/power snatches/1-2 jump squats (you might even consider depth jumps here as well IMO)
WO3: Hypertrophy 4x10

I'm looking through my log now and I see I was doing really well when I was doing 1x5+2x8 in the same workout. So I was doing something like 135x5 and then backing off to 115x8+110x8. You said not to do them both rep ranges in the same workout (cns intensive and hypertrophy oriented) but I was doing pretty good back then. Of course the question is - maybe I would have done even better if I had not been doing them both in the same workout.

 I mean dont do them both in the same workout, without taking into account the recovery costs of each one and how each session will affect the next one.  If you were training very infrequently, you could do both in the same session every workout and be fine.  Still wouldnt be OPTIMAL though.

  With the sprint workout, make sure youre FRESH for your SPRINTS, not tired from drills or tire drags, etc.  If you handle that volume well then thats fine, but short sprint work at close to max effort is going to be HUGE for you to improve at this stage.  Its easy right now so dont get fancy until you NEED to.

  Phase 1 is the only template you have listed there that looks ok, the rest will either over train you, or keep you using such a low intensity that you spin your wheels.