Critique routine for building strength

[uhit]

Hello all. I need some advice on my workouts at the gym with the main goal being to increase my lifts and to increase explosiveness for activities such as sprinting and jumping. I have sports training usually throughout the week with the weekends being free therefore I usually do low rep high weight type lifts later in the week so I have ample time to recover. Also, all workouts take place in the AM (if that is of any relevance).

I would like to follow this sort of program for 4 or so weeks just before my season begins and then i'll switch it up to maintain strength.

Monday

Back Squat - 3x12
Front Squat - 3x12
Walking Lunges - 3x10
Straight Leg Deadlifts - 3x10
Hamstring Curl - 3x10
Single leg press - 3x12
RDL - 2x10

Planks - 2x60secs
Leg raises - 3x15
Crunches - 1xuntil failure

Tuesday

Flat Bench Press - 4x12/10/8/8
Dumbell fly - 3x10
Incline Bench Press - 4x12/10/8/8
Pullovers - 3x10
Decline Bench Press - 3x12/10/8
Tricep pulldowns - 3x12
Kickbacks - 3x10
Tricep Dips - 2xuntil failure

Wednesday

REST


Thursday

Shoulder Press - 3x12/10/10
Side lat raise - 3x10
Front lat raise - 3x10
Wide Pull ups - 3x10/8/8
Dumbell Rows - 3x10
Chin ups - 3x10/8/8
Back extension - 3x10
Deadlifts - 3x10


Friday [Full body day]

Back Squat - 5x5
Deadlift - 5x5
Flat Bench Press 5x5
Pullups - 5x until failure
Barbell Bicep Curls - 3x10
Plank - 3x60 seconds


And on the weekend I will do plyometrics such as hill sprints.

Also, I am aware I don't directly do biceps except for maybe one time. They are an eye candy muscle and in my sport don't really help performance as much as other muscle groups.

[Khazima]

Look at some strength training programs, there's a fair bit wrong with your programming if you're looking purely for functional strength. I'm currently running jonnie canditos 6 week strength training program which has been quite good, id suggest looking at his linear strength/hypertrophy or strength/explosiveness programs. Or try a program like 'starting strength', 5x5 maybe, or even wiendler 5-3-1.

[swolehead]

5x5 is real good for streangth. for explosiveness you want to do 1 to 5 reps and then superset with a explosive excersize of the same muscle grueling so to increase you vertices you could squat 1 to 5 then superset with 10 squat jumps I did this and my med ball throw increased 3 and a half feet in 3 months and I could do clapping push ups with clap in front in back and in front again then land back on your hands

[600@50]

For strength go with 3-6 reps for up to 3 heavy work sets. Do some heavy singles and doubles every few weeks. Stick to your compound movements and limit the isolation movements. Maybe even do a heavy and a light workout per week. And every set does not have to be to failure to gain strength. Leave a rep in the tank and you'll gain.