Monday: power/force absorption, speed work, limit strength work,
I will have to alternate what I do on Mondays because I play basketball on Thursdays and Fridays so high intensity work must come earlier in the week to give me ample time to recover for my back to back days of basketball.
Core work (abs) will be done on the recovery days, as will be gpp (general physical preparation) work.
The main focus on speed training days will be starts (5-15 yrds) and acceleration (15-40 yrds)
The limit strength work out focus is strength and overall size of the shoulder griddles as well as overall all strength and explosiveness in my legs. in the past I have been using wave loading, as of now I have been using the AGEG system which can be found here: inno-sport.net/Training%20Basics.htm
since I am in school this schedule is likly to change.