hey guys, Here's my routine..I've played around with a lot of routines but this one i think is geared best for me. I play lots of volleyball and bball so SPEED and STRENTH are my main focus. Here we go: Monday: Circuit Routine (Hits chest/back/shoulder/arms) 2 sets for each body part, usually in supersets Tuesday: HIIT or regular cardio + 20 mins of Plyometrics Wed: Legs : Max squats, hang cleans, reverse lunges, jump squats, calf raises and leg extensioons Thurs: HIIT or regular cardio + 20 mins of Plyometrics Fri: Circuit Routine (Hits chest/back/shoulder/arms) 2 sets for each body part, usually in supersets Sat: Max deadlifts + HIIT cardio Sun: 4-5 Hours of volleyball Additional exercise during the week includes: 45 mins 3x a week of volleyball drills (lots of shoulder work and body-weight squats) 10 mins 4x a week of mild stretching For my lifts, I alternate between high reps (15) to medium (10-12) to low (6-8) every 4-6 weeks. So, how is it guys? Too much leg work, not enough? I'm trying to gain more speed and quickness so if you can provide tips for that, that would be great as well!