Thanks a million for your input. I have just a couple of questions about what you said.
First the things you wanted me to test:
I think (90% sure) that my vertical was about 32 inches last time I was tested.
Unfortunately, I don't have access to the equiptment needed to do the other test since even my current "box" jumps are actually onto a bench and lower platform that just happen to be 24'' and 12''. There is a higher platform that is definately at least 30 some inches that I've jumped off of and onto immediately that I've made, so I can probably do a box higher than my vert I think.
Concerning field throws, my school is lucky enough to have a turf football field almost adjacent from the weightroom. I take a bouncy 7kg medicine ball outside onto the field and go from one sideline to the other. What I do is squat down w/ the medicine ball, launch up through my legs, throw/push the ball during this motion, chase it down on one bounce, and repeat until I reach the other side.
About doing full-body workouts instead to save time, this is my off-season plan. In season I drastically cut down on the volume of exercises, train full body, and increase repetitions in order to guard against injury and over training.
I assume you noticed, but I did a poor job of clarifying, a lot of the ab workouts/the cardio is in the morning and the weights are in the afternoon. Were you suggesting cutting them out before weights even in a separate workout or was that thinking they were added on to one giant workout?
What would you suggest I do if I take out lunges/split squats, leg extension, leg curl, etc? What exercises should I replace them with?
In eliminating single-joint exercises, should I essentially rule out most bicep/tricep isolation work since iscolating those muscles usually entails using only the elbow?
I used to not do Lat Pulldowns because I would simply do pull-ups/chin-ups, but I got to a point where I could easily knock out 15-20 per set for plenty of sets. I know that there are things you can do to add weight, but unfortunately there is no way I know of (weight belt, hanging weight etc) to add weight to a pull-up that I have access to. I'm afraid that if I just do bodyweight pull-up/chin-ups that as I can do more reps, I will leave the optimal muscle building rep zone. Is this line of thinking unfounded or would I be okay sticking with body weight?
Thank you a ton for the help.