It's been a while guys!
I'm in the process of training to walk onto my college football team in 14 months. While I know quite a bit about strength routines and bodybuilding routines, i need something sports specific and where i can incorporate running (plyos, speed work, agility, technique drills) also I need to concentrate more on Core work (this is the area i need help most in, in terms of putting this into a routine, and what exercises do to). I'm looking for a routine that will give me strength as well as explosivness. I like the idea of Westside, which incorporates both of those. However some people say novice or intermediate lifters shouldn't use that program. I'm also wondering about leg recovery, if I'm hitting legs 2x a week in the gym and I want to incorporate 3 days minimun to running (b/c speed is extremly important) I'm worried about recovery. I would like to note that my running sessions are straight and to the point, 45min-1 hour that includes stretching and proper warmup, i'm not talking about running 5 miles a day here. Also i have a messed up ankle right now so i can't do a lot of running, i can't even sprint 100% for 30 yards right now, and it's been 5 weeks. I'm basically doing technique stuff now but would like input on where to add agility, speed, plyos etc for when i'm fully healed.
This is just something I'm thinking about right now.
Monday - ME Upper
Tuesday - DE Lower
Wednesday - running
Thursday - DE Upper
Friday - ME Lower, running
Sat - off
Sunday - Running and maybe some core work
Now anytime i do running and lifting on the same day i will most likely split up the sessions. Any advice would be greatly apprecaited. Also tips about cycleing exercises and periodization for this routine would be great.