Off Season Size and Strength Programme for Centre – how many days a week?

[thdav]

Hi Guys

I’m looking for a bit of help with a new programme. Im 24 years old and have been weight training properly since the age of 16, I currently weight 79kg, and I’m looking to put on 2/3kgs and increase my strength. I would also like to work on my speed, I’m hoping to move clubs next season and play up a few leagues so could do with putting on a bit of size. Trials are taking place at the end of the summer so I want to make sure I’m in top shape for them.

I’m looking to start a strength programme next week, Im just coming towards the end of a hypertrophy phase where I focused on 8-12 reps with most exercises over 4 days a week using a body parts split.

Im toying with the idea of a 5 x 5 style plan for the next 4 weeks, but would love some suggestions. I want to ensure I have enough volume to make good gains in size and strength, but not do what I have done previously and over-train.

When looking to increase strength and size would it be best to keep it 3 days a week or would 4 or 5 be ok?

I can train twice on most days so can get lots of conditioning, sprint work in also.

Thanks in advance

[Author]

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