an old friend of mine told me many years ago that the legs are the first to go. he was correct.
over the last 20 or so years, i have realized that the explosiveness that comes from the midsection down is the "missing link" so to speak.
with strength, and moreso explosive strength from the lower body, carries over to all other lifts.
weight training by itself will never give you the explosive lower body that jumping, sprinting, sprint drills, etc will give.
i dont know why, but, it's true. i like the idea of jumping. of all the "speed/explosive" drills you can do, jumping is probably the easiest to actually perform- you can do them almost anywhere, almost anytime. And IMO, they will probably yield the best results.
"More bang for your Buck" kind of thing.
as far as density.
i personally need between 10-30 minutes of stretching before i even start my warmups. I wake up, wash, get in the car and go to train.
Heck, i'm not even awake yet when i get to the gym. That's a big reason whay i need more "prep" time. If i go train 2 hours after im out and about, i dont need so much. But, i gotta do what i gotta do.
So, 30-45 minutes of training after "prep" work. Yes, I can go for that. I do that now more or less.
i totally agree with frequency. at what level of intensity, i'm dont know. i have always found that the best way to treat a sore muscle is to work it to some extent. And, for me, i like to keep active. Since i'm not involved with any kind of athletic activity, the gym is where i get my physical activities in. I think for myself, i may need to adjust my levels of intensity to accommodate, all or most of my physical, and psychological needs.
Heck, in a couple months, i wont even have time for the bathroom..LOL.
enjoy your day