Strength Training Program

Weekly Schedule

Day	Focus	Key Workouts
Monday	Strength (Lower Body)	Squats, Romanian deadlifts, split squats
Tuesday	Speed (Maintenance)	Short sprints, jump drills
Wednesday	Strength (Upper Body)	Bench press, pull-ups, overhead press
Thursday	Endurance (Maintenance)	Short steady-state or interval run
Friday	Strength (Full Body)	Olympic lifts, explosive strength work
Saturday	Speed (Maintenance)	Sprint mechanics, sled sprints
Sunday	Recovery	Mobility, stretching, low-intensity cardio

Workout Details

Strength Workouts

• Lower Body: Squats (5x5 @ 85%), Romanian deadlifts (4x6), Bulgarian split squats (3x8)
• Upper Body: Bench press (4x6 @ 80%), Weighted pull-ups (3x8), Overhead press (3x6)
• Power Training: Cleans (3x3 @ 85%), Trap Bar Jumps (4x5), Med Ball Throws (3x6)

Speed Maintenance

• Sprint drills (1-2x per week, 10m-40m sprints)
• Bounding and plyometrics

Endurance Maintenance

• 1-2x per week: Short steady-state run (20 min) or intervals