First, reading your post I would advise you to get in the wt. room more than 1 day/wk. 2 days at the very least in my mind. Try to set up your week with a heavy lifting day on Mon. to complement your Friday wt. session (which should also be heavier). If you are absolutely set on taking wed. off, I would add in conditioning circuit work on both Tues. and Thurs. These can be done for time with lower intensities wt. wise.
With this plan, you will be in the wt. room 4 days/wk …2 high demand/ 2 low demand.
On the circuit days, med ball exercises would be a good compliment here (2x/wk…T/TR). As I've learned from others and pieced different ideas together, it is important to compliment a 'high demand CNS' activity with another, and a 'low demand CNS' activity with its equal. Thus, on M-F when you are taxing the body with heavier intensities in the wt. room, perform your speedwork/accelerations/maxV sprinting/full approach jumping on those days as well.
Technical aspects such as short approach jumps/landing drills can be performed on T/TR type days when you are complimenting with circuit wt. training.
Plyos can be 2x week, but again perform them on the appropriate days (before your heavier lifting on M-F). This was you are complimenting them with their 'equal' and also resting a sufficient amount between sessions.
Welcome to the board.