i think you should focus on olympic lifts and bodyweight moves such as chin ups, pull ups, dips, press ups, squats, vertical jumps,lunges, crunches, hanging leg riases and clap push ups. The reason for this is that these kinds of lifts dont add as much mass as other compound moves (deadlifts, weighted squats, becnh press) yet will build excelent strength and power.
id consider speed training for power such as sprints, lateral sprints cone/laddder drills etc, as they train the anaerobic system, help develop leg power nad ladder drills build foot speed.
for a weights workout, id reccomend something like this:
Hang clean and press: 2 sets
power cleans: 2 sets
vertical jumps: 3 sets
chin ups: 3 sets(to failure)
dips: 3 sets(to failure)
clap press ups: 3 sets
crunches: 3 sets
hanging leg raises:3 sets
Last edited by gonzalez92; 06-11-2008 at 06:51 PM.