Ok, I'm going to put my training here and I would just like some advice specifically ways to improve it.
I am in college, I play soccer at the Division 1 level.
I am 6 foot tall, 165 lbs ( I know)and I really can't get that much heavier because of fitness demands. I am trying to get up to a lean 180 (right now my body fat is abouut 7 % so if I could get up to 180 still 8%ish I'd be happy). I have noticed that lifting has really helped my soccer performance and my goals are to get stronger and faster. Before preseason I would like to get my vert up and my 40 down especially.
My stats are pretty pathetic:
Trap Bar Deadlift: 335
40 yd dash: 4.7
I do not do conventional deadlifts because I have heard the trap-bar makes it easier to have proper form and I don't have anyone to critique my deadlift and make sure i'm doing it right.
On to my training:
Worked up to a heavy triple with 285
After each of my last 4 sets I did 3 max effort vertical jumps.
3 sets of 10
Other misc ab exercises.
Finished with 3 sets of kettlebell swings with a 70lb kettlebell.
Overall I was happy with how today went. I took off my shoes to squat (badass I know) and I definately felt more glute activation so thats good. 6 more weeks until preseason so I have a lot more work to do...