plyometrics/upper body strength

Well in this case training for this takes a lot of endurance work. My suggestion is to combine Plyos (at the beginning with intense Plyos) such as box jumps, bounding and combine with lighter weight. Once you move on through the program its important to go with less intense plyos as your body fatigues. A great routine to try would be this. http://www.workouttrainer.com/home/articles/facebook-challenge-powerstrength