Thanks for your input.
At the moment I lift twice a week. One upper body day(back and chest), and one lower body day(squats or deadlifts(alternate every 6 weeks)). Im thinking about adding another day of triceps and biceps, maybe on Saturday after my light 'pre-game day skill session'. I try to progressively lift stronger every week, and I change the program every 6 weeks or so.
My tean only trains once a week, as we are only amateurs. We all have played at a higher level. We find that its too difficult to train as a team more than once a week due to family/work/school commitments. Although all of the other teams in our league train twice a week. Maybe thats why we are mid-table.
Im a bit hesitant to get into pylos as the ankles have taken a beating over the past 10 years or so. I definatley have to start doing my shorter distance sprints again.
Today is rest day. I plan to do some mobility and stretching later tonight or tomorrow before breakfast.