so while this is just on my mind i wanted to get it down on paper… heres my initial plan for fall (its suppose to be some sort of gpp for a l-s during the winter season):
sun - static stretching
mon - speed, lower weights, heavy medball throws
tues - tempo, upper weights, time based core work
wed - speed, lower weights, weighted core work
thurs - tempo, upper weights, time based core work
fri - speed, plyos, lower weights, rep based core work
sat - tempo, depletion exercises, light medball throws
i dont run that fast (6.92 55m) and i generally have a pretty good work capacity so i think i would be able to handle 3 high intensity days a week without any problems