this is how i train my fb guys in the summer remember its summer so the conditioning is high, i really like training the total body in each session
this is from the top of my head:
block one 4 weeks:
mon: bsq: hills runs
tue: spilt squats/ tempo runs for 2 weeks/ interval for 2 weeks
thur: lunges and interval sprints
fri: squat complex
block 2 4 weeks:
mon: lunges/intervals
tue: agility circuit and condit
wed: 1/rdl and slide board or band work
thur:bsq and hill work
fri: agility circuit and condit
can you list what u do in a week, age, position and ur strength and speed numbers. r u familar with olympic lifts.