Adarq.org

I think 100% recruitment starts from 80% of 1RM or so...

It's scooby... he doesn't have a cure.

4x8-10 at 85%? Can't be possible.

A MMA/boxing commentator from Romania:

<a href="http://www.youtube.com/watch?v=rcGpFo-PZf8" target="_blank">http://www.youtube.com/watch?v=rcGpFo-PZf8</a>

That's great, and exactly what you need (other than the obvious focus on jumping).

Yeah I don't know why people "naturally" do that... maybe it's a sign of quad dominance of some sort and when exposed to a hip dominant movement we look like idiots or something?

I've also wondered on the reason why we need to keep the foot dorsiflexed when doing plyo movements (say in high hurdle consecutive jumps).

Basically keeping the foot dorsiflexed takes away the calf's ability to really absorb force excentrically because you don't have that excentric range of motion through which the calf can act to decelerate (help in that particular landing motion). Instead, with a dorsiflexed foot I guess maybe it's more the Achilles and quads that load up?

That's one thing I'd really like to understand.

Same here ^^^

I wonder from a strength standpoint, what is the limiting factor? Calf strength, quad strength, glute strenght? Just overall leg strength?

I guess the calves load a ton on these.

Yeah I think you're exactly right entropy. In fact, to think of it... that's the reason. If you have a lot of upperleg strength and you're weak in the lowerleg department... then you will tend to look like you do. That's a big no-no in my books.

Not only that, but will put you in the position of a possible injury because you will exert power from the upperlegs but have ankle collapse lower down the chain, which in turn will stress the knee.

So... the barefoot running idea is a very good one (I do it on the track). And anything else that loads up these calves while being in a dorsiflexed position is great too (consecutive jumps, ankle bounces, line hops, rudiment hops, sprints, high hurdles etc).

If I were you I'd probably do barefoot sprinting and double leg bounds + rudiment hops at the end, with emphasis on staying on the ground as little as possible.