Adarq.org

But I think I've decided anyway, it has to be a simple program, and also color code it:

Monday: DJs 3x5, Squats 3x5, Med ball throws
Tuesday: Power (some easy jumpsquats, PC, PS), Upperbody, Longer distance sprints (not maximally)
Wednesday: Core + HIIT + Lots of stretching
Thursday: Squats 1x5 (heavy), Med ball throws, Double leg bounds (high volume)
Friday: Shorter distance sprints + Long jump in the sand pit + Upperbody

I think this makes sense and pretty much touches every quality good enough.

Color coding:

Plyo, Speed = RED
Speed-strength = ORANGE
Strength-speed = PURPLE
Strength = BLUE
Core = TEAL
Speed/Conditioning and Conditioning/Speed: GREEN
Upperbody = BLACK

So it's basically this:

Monday: Plyo 3x5, Strength 3x5, Speed-strength
Tuesday: Strength-speed, Upperbody, Conditioning/Speed
Wednesday: Core + Speed/Conditioning
Thursday: Strength 1x5, Speed-strength, Plyo (will see about the volume, probably 3-4x10)
Friday: Speed, Plyo, Upperbody

So you can see easier the way it's being constructed.

Looking at it right now, it looks to be too much on the plyo, speed and speed-strength spectrum and too little on the strength spectrum. Will see about how and if I tweak it.

The only BIG problem I see are the two leg bounds that make me sore as heck, so that would destroy me for Friday when I'd do short range sprints + maximal jump in the sand pit. Will have to be really careful with the volume there.

I could do this on Thrusday and Friday instead:

Thursday: Squats 1x5 (heavy - more potentiation than anything), Shorter distance sprints, Upperbody
Friday: Long jump in the sand pit + Med ball throws + Double leg bounds (high volume)

That would live me killed for Saturday though. So I could go with consecutive hurdle jumps instead of double leg bounds and prevent that.

I also think I'm going to switch Monday with Tuesday, considering I'm going to be tired from playing all weekend long, so it doesn't makes sense to come up fatigued and do depth jumps and squats.

the double leg bounds shouldn't make you sore after a few sessions.. you should adapt to them very quickly. double leg bounds the day before or day of ME short sprints shouldn't be a problem, the ME jumps into a pit can be a problem though if they come a day after considerable double leg bound volume.

i would do that routine very differently but that's just me, hope it goes great.

pc