After consulting with my nephew, who's an encyclopedia on the topics of plyometrics/powerlifting/olympic lifts, I developed a quick and dirty plan that works.
Now, I should preface this by saying my nephew is a former D1 b-ball player who was highly skilled but had minimal lift and therefore spent much of his game time in sweats. After college, he got into lifting/plyos and he's a athletic beast. Can dunk from a standing position under the rim, runs a 4.7 40, and is now 6'4" 230 lbs.
So here goes...
Mon.-Deadlifts/Power Cleans followed by the mile run
Wed.-Bench/Tricep extensions followed by high box jumps
Friday- Squats/straight-legged deadlifts followed by mile run
Everyday-Crunches/toe raises/calf stretches
These are quick workouts. Maybe 1/2 hour each day. Very intense w/ heavier weights(for me) at low reps.
Super effective. Less time in the gym/no BS but guaranteed to make you functionally stronger and help you
step your game up whatever your game may be. I'm pretty stoked on it.
