I am getting ready for Rugby preseason which starts August 26th. I herniated l4-l5 in november of last year, and am almost pain free. Have been following the WSFSB template for strength training, sticking to trap bar dl, OHS, and Front squats to spare my back. I really like the trap bar deadlift, and want to get it up as high as possible. Defranco mentions using 2 week cycles of box squatting with 2 weeks going for 3-5RM and 2 weeks doing 10 sets of speed work with bands.
I have elitefts orange bands, would it make sense for me to use that sort of programming with TBDLs, or just rotate through TBDL and front squat and maybe rack pulls. I am weak, only TPDL 350 x2 right now, so I'm wary of using an advanced technique like bands, but going light and working on speed in the 50-70% range would also take some load off my spine.
If I did the speed lifts I was thinking of replacing single leg work for those two weeks with 4x4 front squats at around 85%. Thoughts on this stuff? Thanks for all your help.