Background :
17 yo
8250 Squat, 8180 Bench, 1*275 Deadlift
4,68 for 40 yards
11,5 for 100m
28 inch Vert
I planned to do this training for 4 weeks. Then take one week off and change to lower reps in the weightroom and longer sprints.
But I wondered if it was too much or not enough. Seems to be a lot to me. Please help me and say what you would change in that program.
Day 1 : Sprints 1 , Plyo 1, Weight Training 1
Day 2 : Rope Work, Tempo 1, Abs
Day 3 : Hills, Weight Training 2
Day 4 : Rope Work, Tempo 1, Abs
Day 5 : Sprints 2, Plyo 2, Weight Training 3
Day 6 : Tempo 2
Day 7 : Off
Sprints :
Day 1
55, 410, 320
5Cone drill
Day 2
3Flying20, 3Flying30, 2*Flying40
Plyo :
Day 1
44 Vertical Jump
44 Long Jump
2*5 Box jump
Day 2
15 Box Jump
15 Landing
Tempo :
Day 1
34100m*75%
Day 2
24200m*75%
Weight training :
Day 1 :
Little warm up
Rotator cuff (as a warm up): 210
Bench press : 110Bar, 110135, 21072%
Bent over row : 110Bar, 21072%
Military press : 110Bar, 21072%
Pull-up : 110BW, 210BW+40%
Triceps dips : 110BW, 210BW+40%
Lats pulldown : 21072%
Hyperextension : 210*60%
Abs
Tempo 3030
Day 2
Little warm up
Squat : 110Bar, 110135, 21072%
SL Deadlift : 110Bar, 110135, 21072%
Calves raises : 110Bar, 21072%
Lying leg curl : 21072%
Leg raise : 21072%
Abs
Tempo 3030
Day 3
Little warm up
Power jerk : 3580%
Power clean : 3580%
Squat : 31050%
Bench press : 31050%
Hills :
10*10
Rope work :
3*5 min