The initial experiment with competition prep after evaluation, has shown a distinct lack of variety of planes of movement, almost exclusively linear motion, and an excess amount of hip extension exercises (deadlifts, Olympic lifts). The use of these movements are unquestioned, but just to excess. The on going plan is to have 4 heavy lifting days a month and fill the rest of the work days with as much variety as possible, including all implements at my disposal (sleds, sandbags, slides, airdyne bikes, rowers, etc) as well as multi directional plyometric drills. The variety also includes a variety of loading and repetition ranges, in order to work all energy pathways though out the week.
an example of a non-weight day:
sprint through the list:
airdyne bike 5 minutes hard
lateral barrier hops (barrier set at 14") x 20
ring rows x 20
slide leg curls x 20
db swings x 20 x 60#
row 250m sprint
bar push press x 12 x 135#
row 250m sprint
dolly rollouts x 20
high pulls from the floor x 10 x 135#
rest 2-3 minutes
repeat 3 sets
