Hi and thanks…
I am using my system but in a different set up. The set ups will also slight change over the course of the year and this will help avoid staleness etc…
I have 2 plyo workouts i use during GPP then 2 different ones (progressions) for the next block and again 2 different ones for the pre- competition block…Everything in training progresses from Extensive to Intensive over the year as normal pretty much.
My weight room exercises will mainly consist of Power clean, Hang clean, Split Clean, 1/2 squat, 1/4 squat, step up, and lunge depending on which phase I am in. I won’t lift upper body weights other than during weight circuits during first 8 weeks or so. After that all circuits will be med ball circuits.
I am also progressing slower with the weights this year, doing more of a hypertrophy style first 6 weeks and then 6 weeks max strength and then MxS maintainence and power development after that.
Because each session is isolated now I can increase volume from last year slightly. I will add more endurance bounding early, A LOT more general strength, hopping, core work throughout the year and i will do tons of “hard body” type strength work all year.
After GPP I will have 1 short speed day and 1 long speed day per week.
From a steering point of view i will place a HUGE emphasis on this basically from week 4 onwards during all short approach sessions and full approaches. I will use a contextual interference program over the year which I designed. I did CI work with Mike a couple of years ago and I think it did help a lot. Last year I did not do it and fouled 85% + of my jumps.
For recovery I will be playing by ear really. Any session can be replaced my an easy tempo style session if I am feeling flat or just overly tired. However to combat this during specific training blocks I think I will use an 8 day week instead of 7 and simply add a rest day after the first weights session of the week. I will also be getting physio and massage every week.