This is my attempt at a 28 week program. The overall goal is to gain strength, not concerned with size, but I assume it will be a side effect. DA8/mobility and Jumps/Sprints/Throws implied everyday. All Bench/OHP movements w/ pull ups in between. Will be doing 5 up, 3 back. TM set at 85% for all lifts. 4 days/week.
DL/Squat: Glute Bridge or Hip Thrusts x 50 (have to do it for my lordosis), core x 50 reps
Bench/OHP: Dips x 50, rows x 50, core x 50
Conditioning: Hill sprints 2x and 30 min Air Dyne 1x week
Assistance: same as 1-6.
Conditioning: Sprints 1x and Air Dyne 2x week
5/3/1 SVR II
DL/Squat: Lunges x 50/Glute Bridge x 100 reps (using much lighter weight), core x 50
Bench/OHP: Tricep pushdowns & hammer curls superset x100, core x 50
Conditioning: Air Dyne 3x week
3/5/1 (no PR set)
5x1 @ TM**
Core x 50 on all days
20 min swimming 2x week (former collegiate swimmer, this is just to workout the soreness)
**On weeks 24 & 27, I will implement Joker sets instead of the 5x1 @ TM if I feel good.
Let me know what you all think.
Additionally, if anyone has a good substitute for med ball throws that would be great. There is not space for me to do this at my gym or home (apartment life). My best guess was possibly battle rope slams.
I appreciate any and all feedback.