r/Strength_Conditioning

so i can program s&c routine balanced with sports training cuz i can just cut out the things which won't matter (like program a squat pattern and no need of leg extension) but i do not play any sports, was a combat athlete and i feel there is too much to program for. And i love to train so i have made a 6 day workout split
i am young and i am willing to push really hard so keeping that in mind goal is to build tendon tissue tolerance with intensive plyos and maximize strength and power with some conditioning work
my current level- slow and weak asf

day 1
speed work
pogo jumps 2x20, ankle hops 1x10 (each leg)
broad jump 2x3
sprint intervals 6x8sec (full recovery)
strength/power work
power clean 5x3
front squat 3x5
Rdl's 3x5
seated hamstring curl 3x8
seated calf raises 3x8-10

day 2
pogo hops 2x20
smith bench throw 5x3
bench press 3x8
pullups 3x5
overhead press 3x5
barbell rows 3x5
Lateral raises 2×8
bicep curl 2×8
Tricep pushdown 2×8

day 3
pogo hops 2x20
seated vertical jump 2x3 (this sets as primer)
main session
1 block power clean 10x2 (i picked this up from garage strength podcast with will ratelle)
deadlift 3x3
single leg squat (split squat) 3x6 each leg
hip thrust 3x8
seated calf raies 3x8
leg extension 3x8
cable woodchop 3x8

day 4
pogo jumps 2x20, ankle hops 1x10 (each leg)
bench press 3x8
pullups 3x5
overhead press 3x5
barbell rows 3x5
Lateral raises 2×8
bicep curl 2×8
Tricep pushdown 2×8
cable crunches 3x10

day 5
45 MIN LISS
Hip flexor raises 3x8

day 6
pogo jumps 2x20, ankle hops 1x10 (each leg)
power clean 4x3
front squat 3x5
Rdl's 3x5
seated hamstring curl 3x8
seated calf raises 3x8-10

idk what i am doing