I train mostly for explosiveness and speed.
Here's what I did yesterday:
Play ball for 30 mins. Jobbers left because I was too dominant. I then went to the baseball field, circled the bases 10 times at full speed, 5 clockwise, 5 counterclockwise. (1 min rest in between)
10 chin-ups
25 push-ups
10 pull-ups
then plyometrics such as box jumps, one legged hops, step-ups, side hopping, depth jumps, etc. for one hour
After that, I went to the gym and alternated between the deep back squat and the front squat for 8 total sets. Each set was from 4 to 6 reps. 250lb for the back and 185lb for the front. after that, it was 3 circuits of leg curls 8x, leg extensions 8x, calf raises 8x. Bicycle to cool down for 5 minutes and that was it.