Xen has been doing some ring training, maybe he can help out here.
I did some ring work years back and it did more for my wrists and hands then other stuff.
but it is a good alternative to some barbell work
I would say think more track and field then weight room
but if you want some things that I like to do and help me from feeling sluggish- and feeling ‘fast’ or athletic
I like these you need to cycle all of this as they are not kind on joints
Ill go in order of what I think works the most…
I get the most out of these!!!
standing broad jumps do them in 5 x 5 4x6 etc or the long distance on a track.
you want to do them continuous no walking in between, just keep jumping
Kneeling squat jumps
start with just the bar, we used to do light cleans and snatches from this position too- works awesome
kicks your ass.
split leg jumps
squat jumps are great I like to do them with one arm db snatches
you can do some of this on a separate day, but I like to do them on a squat or deadlift day…
something like this three different ways
standing broad jumps
natural glute ham raise
bulgarian split squat
snatch grip dead
split squat jumps
reverse db lunges
weighted glute bridges
kneeling squat jumps
some kind of step up
just some thoughts
just some thoughts for weight room stuff, lots of other sprinting, jumping rope, ladder drills
lateral suicides etc