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Thank you everyone for their help. Think I have a pretty solid program now

Thank you very much to everyone! I'll make sure to be careful on the depth and single leg squat jumps an if I feel injury I will stop doing them. Thanks again to everybody for their help!

I've done every single one of the exercises that I provided and have read the jump manual to help me to decide what exercises to put in.

I'm wanting to implement a weight training and plyometric program to improve vertical leap and sprinting ability. All weight training exercises will be performed with slow negatives and quick...

Workout 1 (once a week)
Deadlifts 4x5-8
Squats 4x5-8
Goodmorning or Romanian deadlift 3x10-12
Hamstring curls 3x8-12
Bench press 4x6-12
Military press 4x8-12

Workout 2 (once a week)
Box...

Here is the Plyo part of the routine, to be completed on a seperate day than the weights


Plyo circuit (2x per week)
-broad jumps 4x8
-Depth jumps 4x6
-moving zig zags 3x15m
-side to side...

Deadlifts 4x8
Lunges to step ups 4x8
Romanian deadlifts 4x8
Power clean 4x12
Split squat 4x8
Hamstring curls 4x8
Box squats 5x8
Jump rope 10 minutes

Mobility and stretching afterwards