Weeks 1-3 & 5-7 (Week 4 & Week 8 - Cut Volume In Half And No Friday Workout, Testing Vertical Leap, Squat And Bench Press On Friday Of That Week):
Monday:
Ankle Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 4,
High Depth Jumps - 4 Sets x 5 Reps
Drop Jumps - 4 Sets x 5 Reps
40 Yard Sprints - 3 Sets
Weights:
Explosive Box Squats - 8 Sets x 2 Reps @ 50% (Rest 1 minute between sets)
Power Cleans - 6 Sets x 2 Reps (Rest 2-3 minutes between sets)
Bench Press - 6 Sets x 3-5 Reps
Chin-Ups - 4 Sets x 10-12 Reps
Wednesday:
Incline Bench Press - 4 Sets x 10-12 Reps
Barbell Curls - 4 Sets x 8-10 Reps
Skull Crushers - 4 Sets x 8-10 Reps
Barbell Shrugs - 4 Sets x 8-10 Reps
Lateral Raises - 3 Sets x 8-10 Reps
Friday:
3-Steps + Jump Bilateral Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 4,
High Depth Jumps - 4 Sets x 5 Reps
Drop Jumps - 4 Sets x 5 Reps
40 Yard Sprints - 3 Sets
Weights:
Explosive Box Squats - 8 Sets x 2 Reps @ 50% (Rest 1 minute between sets)
Power Cleans - 6 Sets x 2 Reps (Rest 2-3 minutes between sets)
Bench Press - 3 Sets x Max Reps @ 65-80% of 1RM
Chin-Ups - 3 Sets x 10-12 Reps
Forearms/Rice Work at least 2x Week, 1 on deload weeks
Wrist Curls+Reverse 8-12 reps
Static Holds for Elbow Strengthening (Iron Cross)
DB Rolls/Plate Rotations 15 sec
Rice Bucket Work
Maintaining a diet of productive ~4k calories + 1/2 to gallon of h20 daily till ~15-20 more lbs then ill rethink