Upto now the training I have done has not been too specific to my goal mainly due to me moving locations and not having access to a gym. I am back to work Monday and ready to get back on track. My main focus is going to be my vertical jump and 40yard dash as I feel this is where I am weakest.
Upper body wise I am looking more at increasing my strength to weight ratio as opposed to power, so I am going to be looking at increasing things such as my weighted pullups, bench press overhead press etc. The outline below is for a 3 week programme that will follow a week experimenting with weights, times, testing vertical jumps etc.
Frequency- Luckily I will have the ability to train 2-3 times a day, one of the sessions will be compulsary fitness with work and therefore I will have little say in what is done meaning I am looking at completing around 10 sessions a week that I have planned myself and a further 5 sessions that are compulsary fitness sessions with work.
Emphasis- As previously stated I am looking mainly at increasing my power to weight ratio in my lower body mainly in a higher vertical jump and quicker 40yard dash aswell as this I will be aiming to increase my strength to weight ratio in my upper body.
To hit this effectively I am going to complete a body part split training programme in order to increase my power and strength aswell as including circuits and HIIT training in order to reduce my bodyfat.
The actual specifics I am going to use I will work on and publish at a later date!