First of all, this should be a training method for professional athletes, which is a little different from fitness. But growth is necessary. You should exercise your strength hard at present.

1: heavy weight and low frequency. Gain muscle. Medium weight, multiple times, increase muscle durability.

2. the speed should be fast and slow.

3: 8- 12 group. 2-3 minutes apart.

I don't know what kind of exercise you want to do. If it's basketball, you should do more weight-bearing take-off and so on. Consider training according to your amount of exercise.