I want to lay out my microcycle for my offseason in preparation for lacrosse. My main goal is to increase my speed over 20-40 yards. I have 15 weeks to prepare. Stats:
Before football:
Squat: 405
Bench: 225
40y dash: 4.7
5’8 180
Now (after football):
Squat: 365
Bench: 205
40y dash: 4.8
5’8 170
Goals:
Squat: 455
Bench: 275
40y dash: 4.4
BW: 175
The microcycle will be 3 weeks long. Where sprinting intensity is highest, lifting intensity is lowest and vice versa:
Week 1:
M: 10x20y, Deadlift 4x3, rack lockouts 4x3, lats
T: tempo, MB work, abs
W: 10x20y, Squat 4x3, decline bench 4x3, GHR, leg raise
T: tempo, MB work, abs
F: 10x20y, trap-bar dead 4x3, bench 4x3, lats
S: tempo, MB work, abs
Week 2
M: 10x30y, SSB squat 3x5, incline bench 3x5, lats
T: tempo, MB,abs
W: 10x30y, snatch-gr. dead 3x5, close-grip bench 3x5, GHR, leg raise
T: tempo, MB, abs
F: 10x30y, front squat 3x5, incline close-grip 3x5, lats
S: tempo, MB, abs
Week 3
M: 10x40y, single-leg squat 3x8, DB incline 3x8, lats
T: tempo, MB, abs
W: 10x40y, rdl 3x8, DB bench 3x8, GHR, leg raise
T: tempo, MB, abs
F: 10x40y, goodmorning 3x8, DB decline, lats
S: tempo, MB, abs
This cycle will be repeated 5x throughout my offseason. Please any feedback would be appreciated.