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if you're going to jump every day and do heavy strength work twice a week, don't do separate intense plyos. for the time being you'll get more out of just practicing jumping. this is the lesson of my journal. practicing jumping has to supersede everything else if you're not naturally a gifted jumper, which you and i are not. you could do something like this:

monday: jumps x 20-40, explosive work (e.g., med ball or shot throws, max effort standing verticals, jump squats)
tuesday: jumps x 20-30, weights (squat focus, p-chain rep work, upper push/pull, core)
wednesday:
thursday: jumps x 20-40, explosive work (e.g., med ball or shot throws, max effort standing verticals, jump squats)
friday: jumps x 20-30, weights (p-chain focus, squat rep work, upper push/pull, core)

squat focus could be 3 x 5, adding weight as often as you can -- even if your stats are out of date that's pretty weak so you've got nowhere to go but up. p-chain rep work can be RDLs, hip thrusts, GHR/natural GHR, hypers or reverse hypers. pick two of those and do 3 sets of 10 each. p-chain focus could be dead lift 3 x 5, again adding weight as often as you can. squat rep work can be like 5 x 10. YOU MUST HAVE PROPER FORM, WITHOUT PROPER FORM YOU MUST NOT DO THE LIFT.

if i were 16 and know what i know now, and had the infinite time and recovery ability of 16-year-olds the world over, this is what i'd do. replace the ultimate with a sport or sports of your choice. bit of pickup basketball and jumps at the rim here and there:

sunday: ultimate frisbee or variant (goaltimate, short field, indoor, etc.) x a couple of hours
monday: track speed work + throwing around and easy drills + extensive tempo
tuesday: track short speed work + weights + throwing around and easy drills
wednesday: ultimate frisbee practice
thursday: track speed work + throwing around and easy drills + extensive tempo
friday: throwing around
saturday: weights + ultimate frisbee or variant (goaltimate, short field, indoor, etc.) x a couple of hours

you're a teenager, you're fucking invincible and your body is literally on steroids right now. take advantage while you can.

you are almost exactly 10 years younger than i am (i'll be 27 the day after you turn 17). excuse me, i'm going to go throw up in a trash can and then weep over my wasted youth.

you seem to have missed that i was comparing his dorsiflexion to mine, not making a general statement about it. i can barely do a pistol in sneakers and not at all barefoot. oly shoes or some other heel elevation? no problem.

also, using plates is cheating. 

today AM:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- one-step x 5

- two-step x 12

- three-step x 5

not as good as yesterday but still okay. about one in every five jumps "clicks" and feels noticeably better than the others. i get about 0.5" higher on those than the rest of the jumps.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- intensive tempo 200m x 4, 100m recovery
this whipped me, as it did with t0ddday the other week. i did the 200s in 33-35s rather than 30 so i did manage to finish all the sets strong. thought about starting up another set but jogged home very slowly instead. baby steps.

some n=1 personal advice: when we talk about "athleticism," in most of our cases we mean jumping and/or playing basketball or some other sport. in other words, a specific skill set that degrades with neglect. KF got good at SVJ by doing SVJ. sprinting 200m will help keep you in shape and build some of the physical characteristics that make for good jumping, but it will not really help you hold on to your basketball-specific jumping ability. this has been my stupidly obvious lesson of the past year: nothing can replace skill practice. so my advice is: sure, sprint a few times a week. hell, if nothing else it's just flat-out fun to do. but don't limit yourself to one day a week of jumping. i'm trying to practice jumping at least three days a week and even that's not enough, but it's what i can manage at the moment. those workouts don't have to be draining, either. 15-20 jumps doesn't exactly take a lot out of you.

neither. bar is behind the neck as in a HBBS. much harder that way. if it's too hard, you can do eccentric with HB position and then move the bar around to the front for the concentric. that's what i ended up doing for the later reps when i worked out with t0ddday. for now i'm sticking to lighter bars.

man i didn't realize he was that short. plays much taller.

thanks mdevin and avishek. i'm already moving toward an AM/PM split, with jumping in the morning and sprinting/weights in the evening.  to wit:

today AM:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right posterior hip while i was jogging to the gym (?)
MENTAL STATE: good

- warm up
gonna just start lumping in SVJ and submax SLRVJ into this. assume i did them as part of AM warm ups.

- one-step RVJ x 5

- two-step RVJ x 10
muuuuuuch better than the other day. 1.5 knuckles over for most, got 2 knuckles over on a couple.

- three-step RVJ x 5
inconsistent but a couple were 2.5 knuckles over.

- stretch

today PM:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired, a little bummed cause my friend is moving to chile (hey guga!) tomorrow and i saw him off right before hitting the track

- warm up

- broad jump x 4
12y on the nose

- DL bound x 4,4,4
meh, all right about 12y. did not feel explosive.

- SL bound 20y x 2
L:13.5,12; R:13.5,11.5

- sprint ~30m x 4

- sprint ~60m x 2
did not have stopwatch and had to run on the far side of the track (no markers), so these were approximate. 95+% effort, though.

- stretch

NOTES:

getting back to what everyone is saying: yes, RFD/reactivity and movement efficiency are my biggest deficits. i'm leaving for 2.5 weeks in tajikistan (and a day in istanbul woot!) this coming weekend. work trips are exhausting, but what i will plan to do for this upcoming one is a lot of short approach jumps, some depth jumps, and some BSS and p-chain-focused lifting. and jumping rope. if i can do AM/PM, i will, but most days i will probably be too tired to do both.

when i get back, i'll go back to AM jumping, PM sprinting/lifting. AM jumping is not ideal but it's infinity percent better than nothing. lower-body lifting will continue to feature low-volume squats or squat variations -- box squats, maybe even some supramax partials -- and higher-volume p-chain stuff like hip thrusts, GHRs, and RDLs. main ab exercise will be the t0ddday decline-sit-up-with-barbell thing, working my way up to ten full reps with a 45 lb BB. upper body will be ad hoc because i just shouldn't focus on it enough to have a plan. pushing and pulling, that's it.

that advice makes no sense, maybe he was trying to say something else? think about KF, his supplemental work is overwhelmingly for his back.