Powerlifting practice is as follows.
3 days a week
Tuesday, Thursday, Friday.
All core lifts are 5x3 then accessory…accessories are usually 3x6 or 3x8
Tuesday-Squat day
Thursday-Bench day
Friday- Deadlift day
(I am adding an extra upper body day outside of scheduled powerlifting practice on Monday that consists of rack lockouts, pull-ups, skull crushers, depletion push ups, shoulder press, and shrugs.)
I was thinking of doing two short speed days a week since that is the kind of speed football requires. Any suggestions on how to schedule the speed or plyo workouts?