Plyometrics are fantastic for developing power, I used to train with plyo twice weekly and intensify this before competitions.
From a programming perspective, however, there are many different ways to perform plyometric exercises. This depends on what you wish to gain. For example, if you wish to be quick off the mark, this is what is referred to as 'starting power'; if you wish to have the ability to maintain the same degree of power at the end of a round as you did in the beginning, this is referred to as 'power endurance'. for each aspect of power (and there are several) there is a different way to train it.
There is a also a hierachy of advancing through plyometrics. the beginner (to this type of training) would start with 'in place jumps' then progress to 'travelling jumps' and then to 'depth jumps' etc.
Under some systems, it is advised to build your strength to the point where you can squat 1.5- 2x your body weight before starting to do plyo with your legs. I would also encourage strengthening your torso. If your torso is weak you will not have a good transfer of power/ energy from your upper body to your legs and vis versa. Good exercises for this are: Overhead squat, Turkish Get Up, kettlebell windmills.
My suggestion is to start basic, you can integrate plyo into your weights session - warm up, do plyo, take a 10-30 min break and then do weights:
3 x 10 jump squats
3 x 10 chest passes 2 or 3kg med ball
3 x 10 tuck jumps (knee to chest)
3 x 5-10 clap push ups
Really explode into these movements, ideally time yourself or have someone time you and aim to gain speed by minimising your contact time with the floor or med ball. I suggest a rest period of 90sec - 2 min between sets. this gives adequate time to restore ATP (energy levels) and gives the neural system a break. Ideally find a certified trainer who has experience in programming and demonstrating plyometrics.
