Consider adding passes and tosses w/a medicine ball.

The first thing I have noticed with the programme is the volume. 10 sets of 10 reps alone would take the best part of an hour if you leave an appropriate recovery time (5 minute plus between sets). You need this recovery time to alow the ATP/Pc system to recover (5 minutes allows about 98% recovery of the ATP/Pc system initially but as training continues, you will not be able to recover to the same extent.

The next point is why 10 sets of 10 of box jumps? Several points jump to mind. First, how is your technique completing a box jump (effective/safe landing - dorsi flexion of ankle, joint stifness, effective/safe landing etc). If you are a young training age with these exercises, then the volume is huge and potentially an injury risk. Infact 10 x 10 is a huge volume for anyone. Resaech has shown that you dont need to complete as much plyo work as previuosly thought to get the same reactive response. If learning an exercise, you should be keeping the sets high but a very low rep for each set (e.g. 6 x 2). Progress this to be able to complete more reps per set. If you statr jumping 10 times, your last reps will be in a fatigued state. Therfore creating wrong adaptations to training (not reactive strength). So many repetitions leads to lactate accumulation. This is not the purpose of plyometric training. You want to be working in as little a fatigued state as possible hence long recovery and few reps. Second how did you determine the height of the box. This is critical to get the reflex reaction correct in the movement. Too high and you absorb to much force and unable to utilise in the Stretch shortening cycle (SSC). Contact time is crucial. The least time spent on the ground the more reactive you become. But you also want to be able to have a high return from jumping.

Again 2 minute press up hand claps are fine if you want to improve power endurance but I doubt the quality at the end are good. If for looking for true plyometric/shock training, then few reps, long rest. For endurance training to be able to repeatedly produce high force, then press up hand claps are a way of training. The same said for knee raised jogging and the 50 static med ball kicks.

The session has the wrong metabolic emphasis on it. Too much 'timed' exercises and not looking enough at repititions and quality of movement. You need to decide what you are focus of the session is. Is it explosive speed and power or is it power endurance (but can only really be power endurance once you are powerful so potentially just endurance)?

You need to structure the session better. Key points are:
1. max strength high positive correlation with power - need phase of max strength
2. explosive training low reps and long rest (5 min plus)
3. explosive training completed at beginning of session - neuromuscalr system fresh
4. dont mix different metabolic work in same session - keep explosive work in one session and at least 8 hours between more endurance based work
5. phase training as to work on specific areas of fitness (max strength to power and then use this carry over into sports specific training)
6. No need for so much volume of plyo based work
7. progress and overload - dont jump straight into e.g. 6 x 6. Build up to it
8. quality of movement far more important than quantity
9. plyo based training more reactive based than explosive. jump training and resisted band training for kicking and punching more explosive
10. decide what your goals of the sessions are and complete a preparation plan to work towards it

A great resource for martial arts is http://www.martialartsconditioning.com/
It is by a guy called Alwyn Cosgrove who is highly repsected in the area of athlete/martial art conditioning. Definately worth the investment.

n/m

I am a specialist in martial arts conditioning as well as an RKC (kettlebell instructor) and let me tell you, you cant go past kettlebells. In addition to what Alex suggested - all great stuff btw, I'd recommend you look into this type of training. It will provide you with an incredible variety of drills which are explosive, ballistic in nature - simply perfect for martial artists and they are fun! You will also develop a ridiculously strong core as the exercises are all compound - no isolation stuff here - leave that to the barbie doll dumbbell crowd in your local gym. You can contact me for more info if you like. I agree with Alex - train smarter not necessarily harder. There is also some info on my site www.matraining.com.au