Heres what I’m currently doing
Monday: Upper Body Pushing weights, rowing intervals, heavy bag work
Tuesday: Lower Body Weights, bike work, Club training
Wednesday: Upperbody Pulling weights, Bike/rower/swimming, optional Club Training depending on my legs or bike
Thursday: Full Body Power, club training
Friday: Recovery
Saturday: Game
Sunday Recovery
I have a hard time getting my heart rate up on the bike so I use it more for lactic acid work in my legs and for leg endurance. Sometimes with the rower i do a set or 2 on the cross trainer because i get a bit tight in my back doing it all on a rower. I dont do any Olympic lifts to keep the weight of my lower legs, i do explosive box squats.
I was thinking of adding a beastly circuit or one of alwyn cosgrove’s complex’s at the end of a weights session, aswell as some tabata intervals.
My weights and cross training intervals are all stuff ash has written about.
Is there any way I could organise this better, or any ideas for improvement
cheers, sorry for the long post