Hi Sean, I think the use of Cosgrove Complexes are a great way of adapting the weightlifting exercises into training for all sports that have a leaning more towards fitness than power/strength, but I would always use a strength power component within any training that I do, as an example of training for my metabolic group of players at present, please see below, ashley
Metabolic Group – 4 sessions per week
1 x Beastly Circuit
Power Clean from Hang/Front Squat/Push Press/Jump Squats/Good Morning/Bent Over Row 3 minutes on Bike Hard
6 reps on each exercise, do not put the bar down for the entire 36 reps, then do a hard 3 minutes on a bike, repeat for 6 times through
1 x Body Weight Blitz
Chins/Dips/Band Good Mornings (20)/Fat Man’s Chins/Hindu Push Ups/Hindu Jumper Squat’s (20)/Rope Climb/Push Ups/Lunges (20 each leg)
All upper body movements go to failure then move to next exercise in sequence, keep working through until you have finished 30 minutes
1 x Full Body Power Circuit
DB Snatch/Jump/Quarter Explosive Squat/Jump/Split Jerk/UBP/Cable Rotation Tackle Throw/UBP/Bench Press Throw in Smith Machine/UBP 500 metres on rowing machine
5 reps on each exercise then 500 metres row on each circuit, repeat for 5 times.
Jump Options:
Knees to feet jump, Jump onto Box, Depth Jump (advanced), Repeat Hurdle Jumps, Band Jump outs, Tuck Jumps
Upper Body Plyos (UBP):
Clap Chest Push Ups, Clap Push Ups, Jump Ups onto a box, Med Ball Drop & Push away, Cross Over Push Ups, Med Ball Throw against a Wall, Wheelbarrow Arm Hops
1 x Lower Body Strength/Upper Body Size
Select one (1) exercise from each of the following categories, use the same exercise for 3 weeks then change the exercise and repeat the 3 week progression
Lower: Week 1 – 6,5,4 Week 2 – 5,4,3 Week 3 – 4,3,2
1 x Full Body exercise
1 x Squat exercise
1 x Hamstring/Lower Back
Upper: Week 1 – 5,4,3,2,1 x 4 Week 2 – 6/12/25 x 3 Week 3 – (7,5,3) wave x 2
2 x Upper Body Push super set with Pull
Core Training:
After each workout out, select from the following options and do a core circuit, for 10 minutes total time:
Suit case Dead Lifts, Rollouts, Swiss Ball Leg Raises, Turkish Get Ups, Full Body Twist, Bicycle, Sprinter’s Sit Up, Boxer’s Sit Up, Rainbows, Swiss Ball Sit Up & Throw Med Ball, Russian Twist on Back Extension, Cable Wood Chops