I'm looking for sources where I can get information on design of exercise routines, specifically information that has good scientific backing.
My ultimate goal is to design an exercise routine that has an aerobic component, aimed at increasing my cardiovascular health and endurance potential, as well as an strength/power component.
So far, I've been exercising in such a way that I follow a 10 day cycle, every other day I run 30 minutes, and on the adjacent days I weight lift, alternating 5 different muscle groups (legs, arms, chest/abs, back, shoulders). The weight lifting is structured in such a way that if I do arms on one day, the next time I train my arms will be at the beginning of the next cycle.
My worry about this exercise regime is that it's not optimally designed. I don't think I'm utilizing effects such as supercompensation or other effects I might not know about.
Other issues I'm worried about are a lack of plyometrics or stability muscle exercises, which may be useful day to day and important not to forget about. Or whether or not I'm resting enough during my work outs and between the work outs themselves.
At the end of the day, I want a work out routine that utilizes the time I put into it best (towards my goals), while minimizing the risk of injury.