Here’s an example week:
Sunday: 6x60m @ 100% + 5x5 double leg bounds + weights (squats/bench/pull ups)
Monday: 5x100m + 5x200m on grass @ 50-60% + abs/stretches/massage
Tuesday: 2x2x30m sleds alternating with 2x2x30m w/ tailwind + plyos (side to side double leg bounds bounds 3x6 ) + throws (15-20 throws) + jump lunges (3x10m)
Wednesday: tempo (4x100s + 5x250s @ 75% speed ) + mobility drills
Thursday: easy 500 reps abs + flexibility work/massage or complete rest
Friday: 3x20m + (2x 200s + 1x150 @ 100%) + 2x30m bounding + 3x8 double leg bounds + weights (squats/bench)
Saturday: rest
If you get the general idea, it’s not very hard to get a basic and productive program. basically there’s one day of accel. work, one day of max.V, and one day of SE (speed/spec. endurance)
You’d basically do a post work out stretch after every workout + a contrast shower, protein, meals, etc. to aid recovery.
All tempo on grass.
All sprints done with tailwind behind you.
And basically, you can modify it however you want. you can make the sunday session to be flying 6x flying 20-30m sprints instead of 6x60m. You can make the tuesday strictly sleds or hills, with a increased volume, so 2x5x30m. Friday session can become 4x150s, 5x120s, 2-3x300s, 3x250s, etc etc as long as it’s SE work.
Move the days back and forth as needed.