Adarq.org

Phase I - Focus:  Strength (3 weeks)
Session A:
Depth jump: 2 x 10 from low box (use a box height you can easily rebound off and on, almost like a jump rope)
Jump squat: 2 x 8 @15% of max or 45 lb bar
Squat: 5 x 6 (add weight for first 3 sets, maintain it the last 2)

Session B:
Depth jump: 2 x 10 from low box
Jump squat: 2 x 8@15% of max or 45 lb bar
Squat: 8 x 1 @ 90% (add weight the 1st 4-5 sets working up to heavy but solid form single. Reduce the weight by 10% and perform 3-4 more sets of 1)

Phase II - Focus: General explosiveness (2 weeks)
Session A:
Depth jump 2 x 10 from medium box
Rhythmic 1/4 Jump squat 6 x 5 with 15, 20, 25, 30, 20, 15% of max.
Squat: 6 x 1@90% of 1rm]

Session B:
Depth jump 2 x 10 from medium box
Rhythmic 1/4 jump squat 6 x 5 with 15, 20, 25, 30, 20 & 15% of max.
Explosive squat 6 x 2 @ 60% of max squat

Phase III – Focus:  Reactive/plyometric ability (2 weeks)
Session A:
Depth jump 4 x 5 from high box
Jump Squat 2 x 5 with 15%
Half Squat: 6 x 1-3 @ 85%

Session B:
Depth jump 4 x 5 from medium box

Session C:
Depth jump 4 x 5 from high box
Jump squat  2 x 5 with 15%
Squat 3 x 3 with 5 rm

Phase IV - Peak (2 weeks)
Session A:
depth jump 2 x 10 low box
Half Squat: 2 x 5 complexed with jump squat:
Jump squat 2 x 5 with 15%

Session B:
Jumps for max height

Net morning weight : 88,25kg / 194,5lbs
Waist : 92cm / 36,2''

Online bodyfat estimation : 18,4%
BI scale bodyfat estimation : 17.4%
AVERAGE bodyfat estimation : 17.9%

btw, t0ddday, greece isn't and wasn't ever in the eastern bloc!

No, I didn't understand it.

By the same token I could start squatting 10% of my 1RM and say "hey, the important thing is that I'm squatting".