Sprint & Plyometric Routine

hey guys,

Im really interested in doing a sprint/plyometric style session once to twice a week.

I have searched the site for pretty much all of the prescribed session of this nature.

I wanted to ask:

To complement my leg training workouts of 3-4 rep sets and 6-8 rep sets what would be the ideal distances and volume to sprint to add a new dimension to the training


has anyone got a tried and tested routine for this style of session with additional speed/strength exercises (jump squats, explosive press ups etc).

I do want their to be functional benefits from the training e.g. becoming more explosive and quicker but also for hypertrophy.

bump for any adive and info