Hi, long time reader, new poster.
I'm an indoor soccer goalie (it's big in my town) and require good explosive energy for short regular bursts.
Also need to keep general weight training up as I am naturally slim. 182 cm, 83 kgs now, at around 16% bodyfat.
Have been weight training in various forms for around 2 years, current max singles are:
Deadlift 170kg, Front Squat 115kg, Power Clean 85kg, Bench 110kg, OH Press 65kg.
My current weekly schedule involves:
Monday lunchtime - interval cardio
Monday evening - Front Squat, Hang Clean, Bench, Romanian Deadlift, Abs
Tuesday - 3 soccer games
Wednesday evening - Snatch Grip Deadlift, Lunge, Weighted Pull Ups
Thursday - rest,
Friday lunch - interval cardio
Friday evening - Push Press/Military Press supersets, Front Squat (light), Barbell Row, Good Morning
I tend to run 5 x 5 for my focus (first lifts) and 2-3 x 6 - 10 for my others.
Main problem has been slow recovery, and regularly missing Friday sessions due to this.
Logic suggests cardio on different days to weight lifting I guess.
I need to keep the interval cardio where it is, my weight lifting times are flexible as I have a platform etc at home.
Have been thinking of splitting my routine into:
Sunday - Hang Clean, Front Squat, Lunge
Monday - Interval Cardio... Barbell Row, Bench, Abs
Tuesday - Soccer
Wednesday - Snatch Grip Deadlift, Romanian Deadlift, Good Morning
Thursday - Push Press/Military Press, Pull Up, Abs.
Friday - Interval Cardio
Saturday - Rest
...by shortening the sessions and separating out the upper and lower body intensive exercises somewhat, I hope to help my recovery time.
Diet is great, but I don't use any products apart from whey.
Just to iterate, goals are explosive speed, muscle maintanence, recovery.
Sorry about the novel...
Any suggestions/opinions on this would be greatly appreciated.