Couple of notes for people who may be confused and/or new to training

Eating a protein source within one hour of completing exercise is vital if you are to make a full recovery in time for your next workout.
Almost immediately after your workout you want to be getting some good cabrs into your body, not just protein (sports drinks contain fructose and therefore are not recommended) Anything with Glucose Polymers in is a great start, you can get supplements which come in liquid and powder form. Protein is for building muscles, whereas carbs are fueling them...


An example week could look something like this:

Monday - Strength training with weights.
Tuesday – Plyometrics.
Wednesday - Conditioning drills via bodyweight exercises.
Thursday - Strength training with weights.
Friday – Plyometrics.
Saturday - Conditioning via bodyweight exercises.
Complex training integrates strength training, plyometrics, and sports specific conditioning drills into one routine, so they are not broken up (like cardio in the morning, weights at night etc) Consider that weight training alone will increase your power and strength but combine it with plyometrics and it increases your rate of force. Rate of force is the speed with which the force is achieved at movement.