I need help putting together a speed and gpp program. I am currently 85 kgs at 5ft10
and roughly around 18% bodyfat. I have been bulking recently and have made gains on my main lifts but feel that i have put on too much fat. My current lifts are Bench 86kg 1RM Deadlift 140kg 1RM (run out of weight but i did not have a way of checking my technique.Could of been good could of been shit. felt ok.)
Squat 115kg 3RM
Shoulder press 60kg 1RM
6 Chin ups ( i used to be able to do 3 x 10 when i was lighter )
I am going to start the one lift a day program structured like this
Fri Sh Press
I am also going to start boxing on a wednseday and i have a friendly game of football( soccer to you lot ) on a sunday which lasts about 2 hours.
My goals are to gain strength and lose body fat. I want to improve my speed but i feel that my speed will improve as a result of losing body fat.
Basically how would you guys suggest i incorparate energy system/gpp work in to my training.
If anyone could give me some advice it would be much appreciated