BW: 177.91lb / 80.7kg
Sprints, 3x130m (i think) with 25s recovery), 1x130m (with full recovery; ME, )
BS 3x6x110kg (LPR)
OHP 3x6x55(LPR)
CURL 3x6x42.5(LPR)
Notes:
thought bout doing bounds but decided against it, lemme focus on sprints for a minute .. then i'll add in assistance like bounds? idk. For lifting, notably, switched out old bar for new bar, it's slightly heavier at 20kg vs 19.something. I'm going to make short work of getting my squat workouts to sets of 6x120kg .. maybe even 6x125kg but i do think 6x130kg while having a clear sixpack and playing bball regularly is a decent end goal .. if i can get all these things at the same time in 8-12 weeks, i'm doing great. Esp without creatine.
A couple things. I don't disagree too much with Mutumbos suggestion of doing something like 5x100 ME once a week being a good workout, except keep the following in mind:
#1) Keep your distances shorter rather than longer... I think your comment that you are not trying to become a competitive track star is VERY salient... So leave out the workouts that are necessary for becoming a track star that also are harder on the body. These would be the longer ME runs. Longer runs 100m - 300m at ME are going to be harder on your body and not really necessary if you don't need to compete. For me as a sprinter competing seriously in the 60m, 100m, and 200m (somewhat seriously in the 200m cause I was never good at it) I had to do a lot of 150m-300m speed endurance work which is hard on my body but really only extremely necessary for about the last 60m in the 200m (which you don't need).
Acole is right but also realize that "proper sprinting form" for you (and most of us) isn't really possible as we fatigue (and we do fatigue after 10 seconds).
So for you I would include more short sprints. Something like 5x20m, 4x40, 3x60, 2x80, 1x100m. Is a good workout for you and shouldn't be hard on your knees. I don't know why you picked 130m sprints but IMO it's those last 50m in a 130m that could be a bit tough on your knees. I'm not anti longer than 100m sprints (we have NBA guys doing an absolute maximum distance of 150m and those are not ME - 100m is the maximum ME distance), but if you include 100m-200m sprints keep them proper form by keeping intensity down...
Also, consider hill sprints. I like the idea of 2x per week - once on track/grass once on hills. Hill work is VERY easy on knees.
#2) Bounding. Bounding is great. But you are right that it's hard on your body - especially what you showed us on video - ME broad jumps on bball court. I wouldn't drop bounding - I would just look at it differently. I would keep at as part of your warmup. I would keep it like this:
Workout:
1) 3-5 strides
2) 3-5 50m mobility runs to get warm
3) 5 30m dynamic walking stretches (knee to elbow lunge, hand to heel lunge, inchworm hamstring to handstand stretch, walking leg kicks, walking hip stretch holds, etc.
4) 3-5 10yard Locked knee ankle bounds to get warmer
5) Bounding:
a) 10 broad jumps (EASY - if you have yard markers and you max Broad jump is 3 yards you could just do 10 jumps that are over 10 yards. Jump reset. Jump reset, etc).
b) Multi Bounds - EASY. Again so imagine your best 5xbunny hop is 15 yards. So just hit 12 three times with good form. Same for single leg and alternating leg. After weeks of this you can add a yard. But there are not attempts to PR necessarily (when you are feeling great I am sure you will be tempted to - but think of these as submax bounds which WILL help your vertical jump and dynamic basketball jumping and get your warm).
6) Sprint workout.
7) Stretch/Cooldown
#3) Program REST. Like Adarq said about your CNS - you gotta watch it. But one thing people forget is that it's OK to have a program that will fry your CNS after weeks and weeks of it. In fact I think that's the optimal program. You should have a program that if you did it for 15 weeks straight you will be fried. Just don't do it for 15 weeks. Think in blocks of minumum 3 weeks, maximum of 6 weeks. So you have your weights, bball, jumping, track bounding that you do... Week 1, Week 2, Week 3. Do the submax bounds and maybe during Week 3 you allow yourself to really go all out on 1 set of each (5x multi-bound, 5x multi-single leg and alternating leg bound). Get a PR. Then week 4 is OFF. If you don't want to take it off the good thing about sprinting is it's REALLY easy to deload. You can do your bounds only with straight legs to just get blood moving. If you have been doing 5x100m in 13 seconds you just back this off to 5x100m in 16 seconds and it becomes recovery and easy rather than damaging...
Programming REST weeks or deloading weeks into your schedule is far better than trying to program a workout that isn't too hard on your CNS. IMO it's better to go 105%, 105%, 110%, 60% every four weeks rather than 95%, 95% 95%, 95%. You will make better gains AND honestly 95% is too close for comfort for me... Depending on life, work, stress (with your women sounds like you got that) you might do what you think is 95% but you are actually doing 101%, 101%, 101%, 101% and like Andrew said - this WILL catch up with you and you will stagnate, get worse, get angry and worst of all get injured. We know what 60% is. We hate it as athletes. But as long as you go hard the previous three weeks think of it as just as important and also well deserved...
