Good sites, anyone?

After taking a read through Royce Gracie's book SuperFit, I was wondering if anyones knows of any good free sites on plyometrics and isolaterals.

Also for Wiggy, Scrapper, or anyone else on here, I have another question: to workout in between grappling sessions and to lose weigh, should I do a workout with cardio, abs, isolaterals, and plyometrics? Also, aside from a bench, free weights, a small yoga-esque exercise mat, a lat-pull bar (came with the bench), and a leg extension mechanism (also with the bench), what other equipment do you think I need or is that enough?