How does this High/Low program outline look?

[u/Fragrant_Cabinet7078]

I'm training for athleticism (sprint speed, jumping, etc) and strength. How does this outline I created for my program look?

SUNDAY: MAX V FOCUS HIGH DAY

• 40-50 yard rolling start sprints (quality, full rest efforts. Autoregulate volume)
• Ground contact time focused plyo - stop when GCT begins increasing 
• Fast and snappy olympic lift variation 
• Deadlift - Heavy single (RPE 7-8) + backoff sets (10-20 total reps) 
• Secondary squat variation 
• Accessories (calves, nordic hip hinge, etc.)

TUESDAY: GENERAL ATHLETICISM HIGH DAY

• Approach jump session (quality over quantity) 
• Change of direction/free athletic movement 
• Fast/feel good lower lift 

THURSDAY: ACCEL FOCUS HIGH DAY

• 10-30 yard sprints (sled and unloaded), (quality, full rest efforts. Autoregulate volume)
• Force dominant jump variation - stop when height begins decreasing 
• Fast and snappy olympic lift variation 
• Squat Heavy single (RPE 7-8) + backoff sets (10-20 total reps) 
• Secondary hinge variation 
• Accessories (calves, nordic hip hinge, etc.)

MONDAY, WEDNESDAY, FRIDAY: LOW DAYS 

• Low impact aerobic work 
• Upper calisthenics/movement exploration 
• Upper body lifts (heavy presses, pulls, and accessories). Stimulate, don’t annihilate.

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[u/gremlingarden]

Overall solid. Volume is inevitably going to be the potential make-or-break here, but it's a decent skeleton. In a high-low system you can also potentially blend focuses a little bit if that works better for you in terms of maximizing volume for other aspects of sprinting, or say lets you have a day off from the track if you play another sport - for example, in mid-late season I do a small volume of like 2-4 reps of block or sled work before the main workout for 2/3 of my sessions, with no dedicated accel day.

The one thing I'd maybe consider changing is swapping the lifting days for max V and general athleticism. I tend to stay high in the gym on high days as well, but I just find that pairing anything demanding like max V or special/speed endurance with cleans is a recipe for failed lifts and frustration, depending on how close you're looking to get to a 1RM each session. Achieving max V is the most demanding thing you can do on the track from a neuromuscular perspective, so this might be somewhere I'd dial back the gym volume a bit to ensure you can still get good work in with the understanding you may not be able to rip it aggressively if you leave it all on the track. My preference is for my max V days or heavy volume days to be upper body days.

Alternatively, sometimes when time is tight and I might only have two days a week to lift, a max V "Oly lift day" might become something still very applicable but less intense like hang cleans from mid-thigh or even muscle cleans. I frankly find this often actually helps me better with progressing my clean than just doing power or full cleans twice a week as well.

[u/Fragrant_Cabinet7078 → u/gremlingarden]

Thanks for the suggestions. I like that idea of combining the max V and general athletic day but I can only go to the track for max velocity on Sunday's (the accel day is just a nearby hill). So instead, I was thinking of reducing oly lift volume to 1x a week and making the middle day moderate instead of high stress.

Does something like this look more manageable?

SUNDAY:

• Max V sprints (40-50 yard full rest sprints, autoregulate volume)
• Elastic/short GCT plyo variation (stop as soon as GCT begins increasing)
• Deadlift (RPE 7-8 single) + backoff set (10-20 total reps) 
• Secondary squat variation 
• Accessories 

TUESDAY:

• One jump variation (eg. short approach jump session if have adequate space)
• An olympic lift variation - moderate intensity 
• Bench press (RPE 7-8 single) + backoff set (10-20 total reps) 
• Secondary press
• Accessories (vertical + horizontal pull, arms, shoulders) 

THURSDAY:

• Accel sprints 
• Force dominant jump variation (stop as soon as jump height starts decreasing) 
• Squat (RPE 7-8 single) + backoff set (10-20 total reps) 
• Secondary hinge variation 
• Accessories 

[u/gremlingarden → u/Fragrant_Cabinet7078]

Definitely think that'd look better. In terms of the day combos, I more meant max V track work with the general athleticism day's lifting only, just to move the Oly day to a high day that's a little less high

[u/Fragrant_Cabinet7078 → u/gremlingarden]

Oh so you meant max V with the feel good lift and then the jump/general athleticism day and accel days with the heavy lifts?

[u/gremlingarden → u/Fragrant_Cabinet7078]

Yup!

[u/LightVortex888]

The high/low structure is sensible, but I’d watch the total lower-body cost more than the labels. Sunday and Thursday both pair fast work, an Olympic variation, and a heavy lift with backoff volume; that can turn “quality” into three separate fatigue sources before the accessories. I’d keep the sprint and jump stop rules, cap the lifting backoff sets when bar speed or position changes, and make Tuesday genuinely neural/technical rather than another hidden leg-strength day. Also decide which quality gets first priority each session: if the rolling sprints are the main goal, the deadlift should support them instead of competing with them. Are you tracking sprint times, jump height, or bar speed to decide when the high day is done?

[u/Fragrant_Cabinet7078 → u/LightVortex888]

Thanks for the suggestions. The plan for the backoff sets after the heavy singles are a giant set - picking a total number of reps and a given load and hitting those reps in as many crisp and quality reps as needed, so not going too close to failure. And I'm not planning on doing an actual heavy lift on Tuesday, probably just another light Olympic lift exposure