Hello again all. Wanted advice on the best way to incorporate speed training and sports specific skills (lacrosse) into my offseason program. I was thinking only 1-2 times a week due to the fact that I’m not really in season right now. I’m not currently doing my training the way I’m about to lay out, but I am considering switching to it depending on the advice I get here. Here it is:
Sunday: OFF
Monday: ME UPPER
Bench Press Variation: 3-5RM
DB Bench Variation: 3x8-12
Horizontal Pull ss Rear Delts: 4x8-12 each
Carry Variation: 4x50yds
Biceps: 3-4x8-12
Tuesday: DE LOWER
Jump Variation: 5-8x1-3
Lunge/Split Squat Variation: 2-3x8-12
Posterior Chain: 3-4x8-12
Abs: 3 sets
Wednesday: OFF
Thursday: RE UPPER
Pushup Variation: 3xMax Reps
Vertical Pull ss Rear Delts: 4x8-12 each
Medial Delts: 4x8-12
Biceps ss Triceps: 3x8-12 each
Friday: ME LOWER
Squat/Deadlift Variation: 3-5RM
Sled Drag Variation: 3x20yds
Posterior Chain: 3x8-12
Abs: 3 sets
Saturday: OFF
So how would you incorporate speed, conditioning, and sports skills in this set up. Maybe on 1 or 2 of the off days. Or just speed before the lower body days, and sports skills on off days? I’m basically doing this template right now, but I’ve substituted the DE Lower day with a speed day on its own, a LITTLE BIT of speed work on ME Lower Day, low intensity tempo runs on upper body days, and doing skill work on Sunday. Should I just continue this? Or try to add that second leg day in? Just looking for some opinions here, not totally sure I wanna switch to this template yet. Just lemme know what you think. Thanks