I like to keep it pretty basic. You just have to find what works for your body. I feel that a good balance between strength and conditioning made the real difference in my matches.
I tried resistance bands for the first time last week, and I got to say that I fell in love with them! It gives me all new energy to strenght training when it's not the same (power cleans, front squats, bench press, upright row and bent-over row) all the time. It also developes my static strenght way more better than free weight training. For now on the last week before competitions resistance bands will be the only strenght training for me.
i gotta try the bands. they look like they could be a fun work out that i could take to the stadium with me. i also recommend filling tought contractor trash bags with pea gravel, duct tape shut. add as much weight as you need. put inside a duffle bag you can buy from army surplus store. you now have a dead weight dummy to shoulder, clean, press, throw etc. for time for reps. or drilling single leg snatches.
but then again, i may be retarded
If you get a chance to resistance train then do so. It's amazing. The benefits will be better than bodybuilding or weight-lifting.
TRAIN LIKE A MADMAN!