Word. So comparatively low-volume DLRVJs (three or four step approach), just to practice the movement, plus DJs and then REA squats and jump squats, alternating. See how it works for a couple of months and then adjust from there. Schedule will change once summer league ends, anyway.
Sunday would roughly be:
Warm up
mobility/calisthenics
sprints x 200-250 total yards
DLRVJ x 15-30 total reps (alternate with sprints; if they feel good, do more, if they feel sluggish, do fewer)
walk to gym
DJ ~2x10
REA squat ~4x3
squat (heavy) 5-6 total reps
BSS/step up (light) 20-25 total reps
jump rope x10-15 mins (start simple and add complexity as I get less shitty at it)
stretch
Monday would roughly be:
warm up
mobility
shoulder prehab
bench 3x5 OR press 3x5
rows 3x5-8 OR weighted pullups 3x5
jump rope x15-20 mins
stretch
If the
Thursday game is at 7, the workout would roughly be:
warm up
sprints x100-200 total yards
DLRVJ x10-15 total reps
DJ 3x5
rest
game
stretch
If the
Thursday game is at 8:30, I can usually make it to the gym beforehand, so the workout would roughly be:
warm up
DLRVJ x15-30 total reps
DJ 3x5
jump squat ~4x3
light stretch
rest/travel to game/eat something
game
stretch
Tuesday's still just the game.
Wednesday and
Friday are still full rest or really light cardio days (like a long walk or easy jog), with one being a real full rest. We may end up doing team runs on Wednesdays.
Saturday is still just practice. Of course, life gets in the way but, given my tendency to jump all over the place, the most important thing is to try to be as consistent as possible and just stick with the plan. In case you couldn't tell I like making plans, I just have a hard time sticking to them sometimes. I wonder how it was just my brother and not me that got diagnosed with ADD when we were little
Also, just found out that all our games this summer will be on turf fields. High five!
