So I just made a sick new medicine ball. I got a an old volleyball. Just like this one, cut it open, filled it with pebbles from the local jungle gym, and then duct taped the crap out of it. I couldn't take a picture of it, but it pretty much looks like this. I haven't weighed it yet, but comparing it to a DB it feels a little over 20 lb.s. Yes I did come here to brag , but I would also like some recommendations for a plyo program . Exercises? Rep/set scheme? How many days a week? I already do throws, backward throws(like a suplex), slams, side throws, and plyos pushups. As for my lifting program I do the Hepburn program 4 days a week-focusing on Squat, Bench, Deadlift, Weighted Chinup.