You have waaay too much work down there. But the program does show good thoughts. Is this your first attempt at program design?
After looking at it again, I’d rather that your day 4 not have the 3x10 DL/GHR. After sprints that will tear your recovery ability to shreds by tearing up your muscle tissue even more. Do something like drop reps to 3-5 range, same as the snatch is. It focuses more on the strength aspect. Sprints are already pretty intense and growth inspiring. And after all, if you find that it’s too easy after your first mesocycle, you can add more work into each day.
Really, though, as far as exercise selection, the program’s pretty good. And order of exercises is ok for the most part.
Another thought: you might want to consider switching day 4 and day 2 around. Try it as is for now if you want, and if it works, keep it. If you find your 2nd workout is making you too sore to sprint well, switch the days and do sprints earlier in the week when you’re fresh. Remember, you still have to do your track practices, etc.[/quote]
No. No no no no no. He has SEVEN days per week of lifting. That’s utterly stupid. Don’t tell him which days to switch around on this program, he needs a completely different program!
If you’re an athlete and you’re doing regular training sessions for your sport, you need to plan your lifting accordingly. 7 days per week is too much for ANYONE. Even top-level Olympic athletes only train 6 days per week.
Speaking of Olympic lifters, if you’re a jumper looking for more power, the oly lifts are your best friends. I’d recommend a 3 day per week routine based on olympic lifts with some aesthetic hypertrophy training (think: Thibaudeau’s Beach Training for Performance-Oriented Lifters) at the end of the workout. Your primary focus should be on your sport, so train like it. You’re trying WAY too much volume and much too high of a training frequency.