There are various workout examples that you may follow.

One of the most common is periodization training. This is where you break down the training into three cycles. A base phase, where you may do three sets of about eight to 10 repetitions at about 70% or your max, followed by a strength phase of four or five sets of about five to eight repetitions beginning about 80% of your one repetition max. And, this is will be followed by a power phase where you do five sets of two to four reps at approximately 90% of your max.

Another example would be high intensive training. This is where you do one set to absolute failure at 60% to 70% of your one RM. Upper body would fall between 12 and 15 repetitions in the lower body would generate be in 20 to 25 repetition range.

Circuit training is another example and this is where you do one set of any specified exercise and then immediately move on to a new exercise.

Another example would be pyramid training. This is where you would work from a greater number of reps to a smaller number then back-up for each different exercise.

Flexibility is important when we strength train because we want to maintain the elastic ability of the muscle. When we strength train, we are working muscle tissue. At the end of our strength training program, we want to spend some time on our stretching to try to maintain that elastic ability. By increasing our strength while maintaining our flexibility helps us to generate more power and explosiveness during performance.