Although I am in football, I am going to post what I do during the season. Basically I plan on working on rotator strength and really back strength in general. As well I plan to get much stronger with gymnastics movements, working out a couple times a week. I do not mind loosing some of the mass I have gained, as I have had nothing but joint, shin, and achilles pain from it. In the off season I plan to take two weeks off, doing just flexability and doing low instensity things to help heal my joints. I will also be in a extended GPP phase doing mostly tempo and lots of GPP bodyweight things(push ups, pull ups, squats, dips, lots of abs, etc…w/e I can thing of) to loose bodyfat and get into shape. As for weight training I am thinking of employing a Westside like day, but rather than using ME moves, perform assistance ones and potentially max out on unload weeks, power meet style, 3 attempts per lift, no deadlift however. I feel no need to do any RFD in the weight room as I think it will take away valuable CNS energy that can be focused on the track and with plyo’s so that force application can be the focus. As far as for now, here is what my schedule will look like.
Day 1
Practice
Lower bodyweights
Day 2
Practice
Gymnastics
Day 3
Practice
Day 4
Prep for Game
Back work
Day 5
Game
Day 6
Gymnastics/Lat Work
Day 7
Off
off Season GPP
Day 1
GPP Circuits
Weighted Movements(ie dips, pull ups, gymnastic movements)
Abs
Day 2
Tempo
Upper body lifts(ie thing for triceps, shoulder, and back)
Abs
Day 3
Lighter Tempo
Abs
Day 4
GPP Circuits
Weighted Movements
Abs
Day 5
Tempo
Lower Body Lifts(Deadlift Variations, things for hamstrings)
Abs
Day 6-off or tempo
Day 7 off
Acc. Dev. Phase
Day 1
Speed-(Sprints up to 30m)
Weighted Movements
Abs
Day 2
Tempo
Upper Body Lifts
Abs
Day 3
GPP Work
Abs
Day 4
SE(runs up to 120m)
Weighted Movements
Abs
Day 5
Tempo
Lower Body Lifts
Abs
Day 6-Tempo or Warm Up
Day 7 Off
Max V dev
Day 1
Speed-(Long acc. up to 60m)
Weighted movements
Abs
Day 2
Tempo
Upper Body lifts
Abs
Day 3
GPP
Abs
Day 4
SE(runs up to 150m)
Weighted Movements
Abs
Day 5
Tempo
Lower Body Lifts
Abs
Day 6 Tempo or Off
Day 7 Off
And If I devide to…Comp Schedule
Day 1
Speed-Long Acc(up to 60m)
Lower Body lift
Abs
Day 2
Tempo
Abs
Day 3
SE
Abs
Day 4
Tempo
Heavy Bench Press
Day 5
Off
Day 6-RACE!!
Day 7 off
Well that is just a general layout, will get more specific later into planning, what are the forums thoughts?