After a strength base has been built the athlete is ready to begin working on explosiveness. This can be done in a number of ways from olympic weightlifting and medicine ball work, but my favorite is plyometrics. Plyometrics utilize the athletes own body to get faster and more powerful. Right now I have plyo's divided into 2 days, 1 upper body, and 1 lower body. Plyo's are easier to coach than the olympic lifts or their variations and in my opinion can be just as effective, especially when paired on a strength day. SO when put on a strength day the athletes are training with compound movements and heavy weights and then switching gears to a fast bodyweight only powerful movement. This is very effective at building strength and power.
Training:
Bench press 5x5
Pulls 4x quality set
Training:
1 arm pushups 5x8
1 arm pulls 4x quality set
Broad jumps 3x10
Training:
Bench press x bodyweight
Pull-ups
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Broad jump 3x10
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