Some of you seem to highly knowledgeable on alot of stuff and I am trying to figure a way to best keep from frying my CNS.
In football offseason I lift 3 days a week, Mon. Weds. Fri., core lifts only. I want to get in 2 more days of high rep accesory work, one upper and one lower day. A problem being I have baseball games on Tuesday and Friday so cannot do them those afternoons.
I was thinking afternoon of Mon. and afternoon of Weds. one being lower one being upper. As I do the core lifts in the morning. This would get me around 48 hours of recovery.
I also would like to cram 2 days of plyo work in here. I have a pretty sound diet eating every 1 and half hours to every 2. Getting 8 hours a sleep a night on average to aid in recovery.
Just shoot me your opinion on this if you dont mind and keep in mind, that I cannot do anything on Tues. and Fri.
When do you run? What does your speed work look like?
Seems to me that you could do the ‘accessory’ work like you stated, perhaps you could even put it after your core lifts or in-between sets depending on intensity.
As far as plyos, I would do them directly after your speed work. But be careful about trying to cram too much stuff into your program. You don’t have to do every exercise out there. Sprints take care of one side of the force-velocity curve while heavy core lifts take care of the other side. That is a pretty good start!
Right now I am not running much, yes I know its sad. I cannot put the accesory work during sets because of the limited time I have in offseason in the morning, but have time after school.
I forgot to mention that our corelifts in the morning are split with agility drills.
What days do you suggest doing the plyos? Same day as the corelifts/accesory work or would that be overkill in would day, even though the accesory work does not effect the CNS since it is high reps? I would like to do this
Mon.
Morning- core lifts/agility
Afternoon- Accesory
Evening- plyos
Tues.
Morning- A bit of position work in football, with some endurance work.
Evening- Game
Core is squat/bench/incline/powerclean. This is not my choice of core lifts but the coaches.
Accesory for upper is back work like rows etc., tri and bi work.
Accesory for lower is ham work, quad work,
I only use one main compound movement per accesory workout most are mostly isolation and high rep, mainly 10+
Plyos I do tuck jumps, rocket jumps? some bounding, split leg jumps, standing long jumps and some depth jumps, not all in one session. Per session I will do around 3 of these for 2 or 3 sets of 3 or 5, depending on how I feel.
I would probably do the plyos along with the agility work. However, you should take a look at your overall goals for the off-season and make sure that your training reflects those goals. For example, if your goal is to get faster, then make sure you get your sprints in before you worry about anything else. If you goal is to get stronger, then get your lifts in first, etc…
BTW, how long do you have for your morning session? If you are doing only a couple of big lifts, it seems to me that you could pretty easily complex in your plyo work and accessory work if you keep the volumes reasonable. Just some food for thought.
Around 45 minutes, cut in half for agility/weights, our coach is a dumbass personally but o well. I wont have time to fit the plyos in during this time. Would the next best time be that evening?
I really wish I could do this all the way I want but its not possible with me being in offseason and the coaches.
Goals right now are to become as strong/big explosive as possible lol. If my speed suffers somewhat then so be it. I am bulking to my desired weight and when reached I will start to cut and maintain a lean bf% while then switching from becoming big and strong to more speed oriented with strength 2nd. Around mid may to late may I should start with more speed oriented giving me around 3 months to be that.
I am really hoping speed comes back fairly rapidly even with the weight gain and time off from hardcore sprinting as I have already gained 20 pounds of good muscle from 165 to 185 as my 40 slowed from 4.52 to around a 4.6. Hoping to start my 2nd phase around a 4.6 still or low 4.7.
Btw I am gaining to 205 and cut to around 195 hopefully as next powerlifting season I want to come in at a high 198 very lean. yes I am a multi sport athlete, doing football, baseball, and powerlifting and may do track again this season, depending on coaching issues.