which is better doing lower body plyometrics on off leg days or on leg days after my workout?
Monday-chest, triceps, shoulders
Wednesday-lower body plyometrics and biceps back and forearm and abs
sat-calves and abs
sun-hasmtring glutes and quads and plyometrics 5 hours after workout
Make sure you are doing these BEFORE your strength training, not after. Assuming you are doing lower body plyos, and since you are only doing legs 1x/week, I would do them on a different day.
I must first ask you what your goals by this routine is? It seem odd to just throw in plyometrics twice a week in that routine.. also we really cant tell you if we dont know how much volume you are doing during each session and other parameters with your program.
will plyometrics increase my leg power as well(e.g. squat) or does it just improve elasticty?