Background on me:
I am 28 years old. I weigh 205 pounds (92 kg) and I am 6 feet tall (1.82m). Not sure what my BMI or fat % is but I am quite muscular but with a bit of fat. More than I'd like on my belly. Currently I'm quite strong but also quite unfit.
I last played hurling (think a cross between lacrosse and ice hockey) about 7 years ago. I intend to begin playing again in about 5 months time. As you can imagine I am not as fit as I was then. I have exercised on and off for the last 7 years, running and free weights, but not with great consistency, but just enough to stay barely in shape.
Now that I intend to start playing hurling again I want to get as fit and strong as I can before I start back in 5 months. I was hoping that I could get some advice on a program that I could follow to build strength and explosive fitness but not to completely ignore endurance fitness.
I have been doing the following for the last few weeks:
Mon: AM: Weights (Bench, pullups, dumbell press, one arm row, dumbell flyes, seated rows)
Mon: PM: Spin class
Tues: Treadmill (start off with comfortable job and increase speed every 5 mins)
Wed: Weights(Shoulder press, bicep bar curls, upright row, close grip bench press, front and lat raises, tricep extensions, dumbell curl)
Thurs: AM: Treadmill (start off with comfortable job and increase speed every 5 mins)
Thurs: PM: Spin class
Fri: Weights(Squat, leg press, leg extension, hamstring curl, calf raises)
For the weights I have been doing 3 sets of 8 reps. Lifting as heavy as I can for these reps.
Does this program look ok for someone wishing to build muscle and strength, and to build up a good level of fitness? Hurling requires a good level of overall fitness so I dont want to ignore this.
Are there any good programs out there for sports like these?