Dan John had an article on this site several months ago about an off-season program for athletes. It worked well for me when I had six months between meets. On two days/week do a set of barbell complexes for conditioning, then at some point on those days do a strength workout as well. On one, do front squat and bench press, and on the other do deadlift and military press. (I use 5/3/1 for the sets/reps on these) On two other days/ week warm up to and do one set of twenty rep squats, adding 5 pounds per week.