O.K this neat little complex requires the use of bands and a spotter. It is based on the Insider Contrast method with a couple of little tweaks. Sneakily, it makes use of potentiation methods in a couple of ways that will bolster rate of force development and strength endurance / local muscular endruance. Also, this can be performed for most exercises (note those requiring extension e.g bench, squat etc)
Perform
2-3 hard heavy reps (85% +) with combined elastic and free weight
Unload weight to (60-65% say!), maintain elastic resistance and perform 3 reps explosively.
Unload elastic weight or performa a biomechanically similar exercise and rep out.
Try it - works a treat.