Hey guys I'm about to start my offseason period and I want some opinions on my current setup
All the main lifts are done with 5/3/1 rep schemes apart from the weighted chin ups
first 4 weeks
a.m. Speed work - 10meter sprintsx5, 5x20meters falling start jumps, and med ball throws
p.m. Bench press/Barbell row
Power cleans & Squats followed by conditioning circuit (Push ups, pull up, lunges)
a.m. Speed work 5x10m sprints, followed by reaction drills and 5 meter 1 on 1 evasion drill
OHP and weighted chin ups
deadlifts followed by a conditioning circuit
Saturday & Sunday OFF
After the first cycle I'll be increasing the Speed and quickness work and bringing the lifting down into 3 days a week and bump up the Sprint work to 3 times a week also as well as including a dedicated conditioing day.
My off season last 8 weeks then pre season with my team starts, do you think this has my on the right track. And does any see any benefit of taking a week or two off to allow for recuperation or is a regular ''deload week'' with a few lighter sessions sufficient ?