I'm trying to adapt my workouts to playing once a week and still make gains.
This is what I've been doing for the last few weeks.
Day 1: Weightlifting - chest, lats, delts, abs. Long slow run.
Day 2: Some running and skills with kids, but nothing strenuous
Day 3: Weightlifting - Heavy squats, heavy bench press, plyos and agility sprints.
Day 4: Hurt like hell. Easy jog, play footie with kids, think up excuses to do nothing.
Day 5: Weightlifting - lats, triceps, biceps, abs. Skills and agility with high intensity.
Day 6: Very little, some skills or moves I'd like to use tomorrow, nothing strenuous.
Day 7: Game
Day 1 Chest workout is 10 sets 3 reps (10x3) of bench press at 65% of 1 rep max to develop speed, but not to get sore. Lats are 5x10 pulldowns/pullups and 5x10 rows. Delts 3x10 front, 3x10 side, 3x10 rear dbbell or cable raises.
Day 3 squats are at 80-85% of 1RM for 3x5 (also 5 warmup sets to get to work weight). Bench press is same, 3x5 at 80-85%. If knees and ankles feel good, I go to the park and run up hills, jump off picnic tables, and sprint, hop, skip, high step, etc. until fatigue becomes a problem (speed and height become pathetic). Otherwise stay in gym and do 3x5 deadlifts or 5x3 power cleans.
Day 5 weightlifting is very high intensity (but not really heavy) anaerobic giant sets. Lats are one nonstop set of (A) 5 reps of pullups, (B) 12 reps of cable rows, (C) 40 reps of straightarm pulldowns done A-B-A-C-A-B-A-C-A-B-A-C. Takes 10-15 minutes. Triceps are (A) close grip press (B) pushdowns (C) something really easy. Biceps are (A) barbell curls, (B) DBell curls, (C) machine curls. "A" sets are fast and explosive, "B" are rhythmic, "C" sets are slow with a 4 count per rep.
For skills and agility, I have been using a 4-wall racketball court while the weather is bad. A buddy and I play racketball rules, but with 2 or 3 bounces, or billiards - try to keep 1 or 2 size 3 balls moving by hitting with a full size ball, and/or wall drills, etc.
The volume of bench pressing should be more. If I really wanted to build that lift, I would make Day 2 a grueling heavy bench day with a light speed day on Day 5. I don't have the time and benching heavy (315+) makes my shoulder ache.
If I didn't have a job and a family, I would split the workouts into shorter morning and evening sessions.