Clark Bartram and Daniel Minamide: Plyometric Box Jumps

Yes, as stated in the intro to the video, it is a pretty advanced movement but scalable for sure even for a non-athlete. The new excitment over "Crossfit" has proven this style of training (which has been around forever) is rapidly replacing traditional gym exercises on machines. ... To make it more acceptable for someone with less physical prowess than Daniel I would simply lower the boxes, less jumps ect...However, not recommended for someone with bad knees.

If you are going to the academy traditional weight training won't translate efficiently to the demands they will place on your body and overall stamina. In other words...you won't be bench pressing, you'll be simulating chasing a bad guy over fences, up stairs thru neighborhoods ect and simply shouting "stop in the name of the law, I bench press 315 pounds aint gonna help! :)
I would seriously recommend you invest in a weightvest and start running up hill, and around the neighborhood with that strapped to your body. I pretty much can promise you it will make all the difference in the world.

That would all depend on your current level of fitness. As you can see after three sets Daniel is pretty winded and he is a pretty advanced and talented athlete in the middle of basketball season having just ended football. I gave him a rest then added the weightvest www.weightvest.com You need to work within your body's ability to work SAFELY...that's the key. Overtraining, like you mentioned, is also a consideration. Plyo's are noty like "typical" training in the gym. You should periodize your training with plyos and incorporate as needed during specific times as it relates to the season or sport you are training for. If you are just doing it to "change things up" then I would suggest maybe once a week for a while but probably no more than twice mixing it with other training protocols. Hope this helps. Bottom line, use good form and be safe!