I have done 8 weeks max strength and am currently in the adaptation phase of easing into plyos and direct sprint work. I am doing that this week [easing into plyos whilst still doing weights].
Next week i am going to begin doing plyometrics, sprint work and weights - only for the lower body. I will do some upper body plyos with the medicine ball. Is this ok considering my goal is to get faster with better of the mark speed [basically to be more explosive].
So basically can i eliminate upper body weights as it takes time, and i want to concentrate on speed and of course alot more on the technical side of the game. [soccer].
My other question is what sort of split should i work with?
I was thinking:
monday plyometrics - of course i am starting low intensity.
friday sprint work - working on my techniques and overall sprinting speed of course.
Also on these two days i will continue lower body weights. eg Monday i might do Back squat 3x2 and split squat 4 x 2 and friday i might do Deadlift 3x2 and lunge 4x2.
I would do these weights after my plyos or sprinting. I thought it would be a good idea to continue lower body weights as they are more important for speed/power and stronger = faster [if used correctly]. I thought that would be the right rep range [2-4] for max speed? I would just do 2 excersises per session and 4-6 sets overall generally.
How does all this sound?
Please reply with some advice! Thanks for any useful help.