I am not an incredibly fast sprinter (pr of 6.92 FAT in the 55, but should be able to go much faster this year), but i have a very high vertical (almost 40") and squat pretty heavy (2x bw to parallel for 8-10 reps). i am on the small side (5’6" 150 lbs) and have been training since the end of the summer of 2009
i have done both heavy lifting and plyometrics before, and feel that the lack of high intensity work during last years indoor season really hurt me
anything more you think would be useful to know?