Hi there I am designing my own program just based on various programs that I have had over the years. I am a pro hockey player and I have worked with some amazing trainers however by the end of each off season I am never completely satisfied with my gains(muscle mass, strength, speed, endurance).
My season will begin in October and I will begin offseason training this week. I would like to be able to design a program that will fit that timeline.
For lifting I am dividing up my program into three parts. 8-12 rep range, 3-6 range, followed by the 30 rep muscular endurance range. I will have 4-5 lift days until I hit the muscular endurance phase.
I will also begin conditioning this week with 3-4, 45 min runs at 65%-75% heart rate. After that I will move into possibly 800's and then 400's and 200's.
My issue right now is I'm not sure how to put everything into an ideal timeline. For example, I'm not sure how many weeks I should be doing the long runs before I move into intervals. I know I need to build up a base. The same goes for the lifts. How long do I lift in each phase?
Finally its very important to me to put on muscle mass however I do not want to loose speed or agility. When and where(timeline) do I do sprints and plyos? For years I've been doing two a days. Its difficult to get ahead of the competition so I've found that is one way to accomplish that. Mondays I've done upper body and some sort of run. Tuesdays lowers and intervals. Wednesdays a lift. Thursdays another lift with intervals. Friday another lift followed by another sort of run.
What I can say is I have from about now until the middle of October as my offseason.
If anyone has the time to help me out it would be greatly appreciated and would be beneficial to the progression of my career.
Thank you!
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