Wasn't sure where to post this.
I've just come off of 3 out of 4 months of EC's Maximum Strength with some great progress in strength. Bench went from 240-260. Squat from 320-345. And dead-lift from 360 to 400. And weight from 163 to 168. I wish I could have finished it but I won't have time before the season.
I've designed the following 3 day Total-Body workout because I'm going to need more conditioning days before my rugby season. I'm currently a wing and outside center.
A. DB Snatch
B. Bulgarian Split Squat
C1. Weighted Chin-up
C2. Barbell Decline Close-grip Bench/ Dip
D1. Iso-hammer curl
A1. One Arm Row
A2. BB push press
B1. Snatch grip dead-lift
C1. Incline DB curl
C2. Rope Extension
D. Direct Ab work
Sprint training (maximal speed)
A. Jump Squat
B1. Wide grip pull-up
B2. Incline Bench
C1. Side Lunge
C2. Cable squat
D1. Side Raises
Most likely will consist on a strongman style workout
anchor chain drags
The set and rep schemes will cycle from day to day
Week 1: M 5x5, W 4x8, 3x12
Week 2: M 3x12, W 5x5, F 4x8 etc...
I will probably not cycle the jump squat and snatch the same way. I need a little more volume with a program and my body responds well to TB.
What I would appreciate from you all is some feedback on whether or not this training system is balanced. All criticism will be considered constructive and I thank you all in advance.