As far as I know, special strength exercises or developing power are a huge part of a powerlifter/olympic lifting program. Mainstream or modern training system called them « accessories », as they are in fact, the foundations to correct a movement or strengthening weak muscles. They are also the core of any strength and conditioning program aiming to correct muscle imbalances in athletes starting their general preparation. So, basically, it’s the foundation of almost everything.
There is a lot of secret concerning power development :
a) Intensity over volume
b) What type of athlete you are ? More endurance based, or strength/power based ?
c) Considering b), you maybe want to add more volume to the endurance based athlete v.s the strength/power based athlete.
d) Endurance based athlete may suck at higher percentage
e) Considering d) – technique may be a problem, you will have to find complementary strategies.
One of the strategies I use to finish off a session with special strength exercises. The goal on each rep is a fast execution focusing on a high rate of power development. I personally like to work with jump squat, starting with box jump to learn to basics of jumping (jumping with no swing, landing, etc) and then put it a little bit more spicy. Like in the video, instead of going bodyweight or with dumbbells, we used a barbell. We changed the initial position to give a higher shot to the nervous system. That was no joke. You can use also special exercises in olympic lifting such as any kind of pull, power shrug , power shrug and a jump, use different equipment such as the trap bar. Put these exercise after your core (primary) exercise.
Remember : intensity over volume + and power = strength + SPEED
by Karim El Hilmi Rxlab