Eccentric contractions should be avoided as much as possible. This can be done using proper weight machines or by lowering the weight rapidly to de-emphasize the eccentric phase. Repeat this cycle for a continuous set of about 200 reps performed nonstop. It's possible to do this many repetitions because the muscle fibers involved in the explosive movements are not the same ones that are targeted in the slower movements. The exact pattern will vary from person to person, and can be varied for a given person if, for instance, more recovery seems necessary at a certain time.
Proper recovery is always more important than sticking to a rigid schedule.
Split training Another popular technique for strength training is called split training . The idea of split training is to divide your workouts up so that you train different muscle groups on different days. If you keep the duration of your workout the same, but concentrate on fewer muscle groups then you can perform more exercises for each muscle group, providing a more intense workout. Then that group can recover while you train a different group in your next workout. The advantage of this technique is that these groups of muscles work together in a synergistic manner.