Football redux

Other Sports
1

I know this has been posted before, and I’ve done all the requisite searches, but if I could prevail upon people’s time a little, I’d like some suggestions regarding my specific situation…

I’m running my offseason S&C program for about 60 football players, whom I’ve broken up into two groups (further grouped into subgroups) – the “haves” and the “have nots.” The “haves” will be working a modified Westside program, individualized for their weaknesses as it should be, and the “have nots” are on a basic 5x5/repetition/bodyweight starter program.

This post pertains to the “haves.” Assuming I have them (due to serious time/space limitations) on the following adaptable shell schedule:

Mon – Max Lower
Tues – Max Upper
Thurs – Dynamic Lower
Fri – Dynamic Upper

I want to incorporate the following (and know how to do so, just need suggestions on WHEN)
Tempo
Speed/Accel
Lateral/Cone drills
Light plyos (want to start them out on basic stuff)
Any other form of GPP (sled, strongman, etc…)

I’m trying to formulate a weekly template that can be varied as far as WHAT we do within the various classifications, but I’d like to keep certain days consistent in order to maximize our time.

2

I’m assuming you only have time for one workout per day. I’m not sure you really need a dynamic day, but sticking with the westside template I’d reduce the weights to three times a week combining dymanic lower and upper (which the westside crew recommends if your going to 3 days per week). I’m also not sure you need the plyos at this level, but incorporating what you want, this is how I would do it.

Mon - Speed, Plyos/Med Ball, Max Lower
Tues - Tempo/GPP
Wed - Speed/Cone Drills, Plyos/Med Ball, Max Upper
Tues - Tempo/GPP
Fri - Speed, Plyos/Med Ball, Dynamic Upper/Lower Combined
Sat - Tempo/GPP