A Minimalism: Exercise

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Maximal training

8-100% 1 rep max
3-6 Exercises
1-5 reps per set
3-6 sets per exercise
3-5 minutes rest
Slow
2 - 3 times a week

Sample maximal strength program

http://www.sport-fitness-advisor.com/weighttrainingprograms3.html

3 - 4 Resistance exercise sessions per week
2 Upper body
2 Lower body
85% max weight or higher
6 reps or less
2-6 minutes rest

Hang cleans (power) Back Squats (core) Bench Presses (core) Bent Over Rows (assistance) Triceps Push Downs (assistance)

A second approach is to alternate upper and lower body exercises:

Lunges Seated Rows Leg Curls Reverse Flies Calf Presses Barbell Curls

Finally, the push-pull format is an effective resistance training session structure. For the upper body:

Incline Bench Presses Lat Pull Downs Military Presses Hammer Curls

And for the lower body:

Front Squats Stiff Leg Deadlifts Hip Sleds Leg Curls

strength is how much force your muscles can exert. Power is how quickly that force can be exerted.

Power Training

Parameters for explosive strength training

Plyometrics

2-3 times a week, 48-72 hours of rest between.

5-10 seconds between reps

As much as 5-10 seconds may be required between depth jumps and a work to rest ratio of 1:10 is recommended. For example, if a set of bounds takes 30 seconds to complete, the rest interval between sets would be 300 seconds or 5 minutes.