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I conversed with the OP via PM and one thing I feel that needs to be said is that overall he has lacked enough recovery to make substantial gains. On a few days he would do two-sports-a-day workouts and if you throw in harder intensity stuff, you just don't get any adaptations. 'Gains' don't come during training, they happen during recovery. If you stress the system too often, there is no time for growth. So while everyone naturally assumes it this or that type of workout, it's actually the lack of recovery that is the biggest culprit underlying lack of performance. Once a better balance of workouts and recovery are established, then the performance will improve too. Sometimes the big picture tells the most.
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