Tempo was 2x a week going from:
Wk1: 10x50yd + 7x100yd
Wk2: 10x50yd + 10x80yd
Wk3: 5x100yd + 10x90yd
Wk4: 5x100yd + 2x(10x50yd)
Weights:
-Monday (first two weeks unilateral work):
Horizontal Press
Hip/Knee Extension
Horizontal Row
Hip Extension
-Wednesday:
Total Body Auxiliary Circuit (30-40 total reps per exercise)
-Friday:
Same as Monday but at a progressed parameter (volume or intensity)
Didn’t exceed 70% on any lift; used a lot varied tempo (6-1-1, 1-4-1, 3-3-1, etc.)
Volume varied from 10-36 lifts per exercise.
Everything was a very simple progression.
Rest between sets increased as with the intensity.
I didn’t test anything; but because you can ‘test’ MB throws every time you throw them (and I throw from the same place every time) I did increase each throw significantly (hit a 2-3 foot PR on the OHB throw).
I’m also certain I increased 3-5 inches on Broad Jump (again take the caveat that this is all subjective as I didn’t measure anything as I like to be organic and rely on ‘feel’ at least for this block).
Next Block I plan to measure and track everything a little more often; probably the 3 MB throws, Broad or Vertical or both, 10yd or 20yd or 30yd, and this block is Max Strength so at the end of the 3 weeks and throughout I have the AREG option of setting a PR.