Keep in mind one thing about ballistics though. It should not constitute a major portion of your workout and should only be a supplementary part. You can do a lot of ballistic moves during your workout, but only for a couple of weeks.
Ballistics, as well as plyometrics (basically slowing yourself or something else down, like jumping off a box with a light load on your back or catching a heavy medicine ball), can be pretty hard on your tendons and ligaments when done intensely for a long period on top of lifting heavily. To gain more functional power, you are better off doing primarily explosive movements and maximal lifts and ballistics secondarily.
Ballistics will help increase strength, but they are more effective at building speed. Power is simply your ability to move something heavy quickly. Ballistics works the speed aspect, maximal lifts work the strength aspect, and explosive movements work a combination of the two, but with more emphasis on strength rather than speed due to the heavier load than ballistics.
Ballistics should be done with your body weight up to about 25-30% of your 1rm.
Another method you could try is something I read on here recently. I can’t remember who wrote it, but I’ve been doing this for a few weeks now and I like the way this workout combines lifting for bigger size with functional strength.
Basically, you perform a compound movements such as deadlifts, then immediately follow it with a similar ballistic movement. For instance, I’ll do 7 reps on deadlifts, then go straight into 7 broadjumps. Or bench press, followed by explosive pushups. Or weighted pullups followed by medicine ball slams.
Or squats then jumping squats with just my body weight. The idea is similar to swinging a weighted baseball bat before an at bat. Following a heavy set with a similar explosive movement teaches the body to effectively perform an explosive movement while fatigued, thereby improving your fast twitch fibers’ force output. I think that’s the general idea.
I do a pull day, then a push day, then a leg day, then rest a day and start over. For each day, I do a few light warmup sets of a major movement (pull-pullups or sometimes deadlifts, push-bench, legs-squat) then I do 6-8 sets of 6-8 reps of the major movement, with each set followed by a similar ballistic movement. Then I do 6x2 for another major movement lifting maximally, then a different movement explosively. Here’s what it looks like.
Pull day: (I usually do deadlifts in place of pullups every other pull day with medicine ball overhead throws)
7x7 weighted pullups/medicine ball slams
6x2 bentover rows
2x120 seconds front plank
Push day: ( I blew out my shoulder pitching a few years ago so I avoid overhead pressing)
7x7 flat bench/explosive pushups
6x2 incline bench
8x3 close grip press
2x25 hanging leg raises
7x7 squats/jumping squats
6x2 front squats (sometimes I do romanian deadlifts here and do 8x2 with a weight I can comfortably do twice)
8x3 overhead squats (I lift at my house in my power rack, so I’m a little limited as to what I can do explosively. Something else might be better here. I might switch to single leg step ups with regular tempo and run about ten 40meter sprints afterward instead)
2x20 squats with a 25lb weight held at arm’s length in front of me