If you are looking to build strength and power simultaneously try incorporating contrast training into your program. Perform a heavy loaded strength exercise for 5-10 repetitions immediately followed by an unloaded explosive plyometric exercise for the same amount of reps.
1. KB RFE Split Squat-3×10 each side
2. TRX Assisted Single Leg Jumps-3×10 each side
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3. KB Sliding Lateral Lunge-3×10 each side
4. Lateral Bound On Bosu-3×10 each side
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5. KB Contralateral Reverse Lunge w/ Pause-3×10 each side
6. Reverse Lunge Single Leg Hop-3×10 each side
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7. Single Arm KB Lateral Swing-3×10 each side
8. Banded Lateral Bound Push Off-3×10 each side
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