Critique My Program Please

Expert Discussion Planning and Periodization
1

I believe this is the right section. If not my apologies. My goal is to become a better overall athlete. I want go gain quickness, speed, strength, and vert.I will repeat thi workout for 4 weeks.

Monday-Lower Body +Olympic Lift
Power clean 4x4(week1) Split Jerk 4x4(week 2), Hang snatch 4x4 (week 3), Hang clean 4x4(week 4)
Dumbell Squat 2x8
Reverse Hyper 4x6

Tuesday-Sprints
4x40 yards
2x20 yards bounding

Wednesday-Rest/fundamentals

Thursday- Upper Body
Bicep Curls 3x8
tricep extensions3x6
Dumbell Flys 3x8
Wrist Curls 3x10
Friday-Light Lower
Jumpsquats 3x8
Adjustable rim dunking 2x10
Ball
Saturday-Light lower
Dumbell Squats2x8
Reverse Hypers 3x6

Sunday-Church/Rest/ Ball

Core Monday-Friday
Twists with dumbells in hands- 4x10
Woodchoppers-3x10
overhead squats with light dumbell-3x8
Leg raises 2x10

2

I changed the cycle to include more olympic style lifts and less upper body isolation exercises. Here it is:

Day 1-Lower Body +Olympic Lift
Power clean 4x4
Dumbell Squat 2x4
Reverse Hyper 4x6
Day2-Rest
Day 3- Olympic Lift+Upper
Split Jerk 3x4
Dumbell Flys 3x5
Push Press 3x6
Bent Over Rows 2x6
Day 4-Adjustable Rim Dunking, Fundamentals
Day 5-Plyos
Depth Jumps 3x4
Rim Jumps 2x5
Object Jumps 2x4
Day 6-Rest
Day 7-Olympic Lift+Upper
Hang Snatch 3x4
Dumbell Flys3x6
Bent Over Rows 2x5
Push Press 3x6

Core Monday-Friday
Twists with dumbells in hands- 4x10
Woodchoppers-3x10
overhead squats with light dumbell-3x8
Leg raises 2x10