Charlie Francis model and football

Taken from Charliefrancis.com

"How much lifting experience do you have? It looks like you have been pretty much working in a accumulation phase. Good. However, like quark said, it's probably a good idea to drop the bodybuilder's split routine as you move out of this phase.

You should probably next hit a max strength phase arranged as a 3-1-3. You will keep the reps at less than six and hit full body weights after your sprint work (2 or 3 x per week)

Since you are in the off season and don't have to worry about competing on Sundays, you can arrange your schedule like this:

Monday: speed, plyos, full body weights
Tues: Tempo 15 - 20 x 100 @ <75% (for recovery...don't do the pyramids/shuttle sprints!)
Wednesday: Agility, plyos, full body weights
Thurs: Tempo
Friday: speed, plyos, full body weights
Sat: Tempo
Sun: off

You will vary the intensity and volume of the speed work, plyos and weights based on your training phase. As you get closer to the season, you may want to do more agility work and drop down to one pure speed/track session. Although note that your agility sessions should have a acceleration/speed component in them. Also, get full recovery"