Type Workout: Weights (Around 2 hours)

Jump (Olympic Bar) 3×10 of 60kg, 60kg, 60kg
Bench Press (Olympic Bar) 3×10 of 50kg, 50kg, 50kg
Hamstring (Machine) 3×10 of 95lbs, 105lbs, 115lbs
Flies (Dumbell) 3×10 5.5kg
Inclined Abs front + back (with 20kg Weights) 3×20
Lie down + Leg pushout (with 15kg Weights) 3×10
Weights Plyometrics

Box Jump: 3×10 jumps
Hurdle Jump: 7×7 hurdles jump
Bound then [...]

Type Workout: Speed (About 2 hour plus)

7 seconds tapping

On the spot 5x
Staircase 3x
Sitting 3x

Alternate one leg staircase jump 3x
Staircase drop 3x
Staircase squat jump 3x
6×40m

5.13s
5.15s
5.12s
5.08s
5.16s
5.07s
Average 5.11s

Sprint down slope 5x (Skipped, tapering)

Type Workout: Jogging & Body Conditioning (About 40 minutes)

Front/Back/Oblique Abs [...]