Adarq.org

That's what I've been saying off myself - it's not that I lack the ability to develop power, it's the lack of control/breaking once that power has been developed.

Yes I can get very fast but once I'm there I don't have good enough breaks to stop/change direction (and jumping is a change of direction from horizontal to vertical). Hence my obsession with the breaks of the body - the quads.

Obviously there are other ways of having good breaks and taking some of the blunt from the quads, like having powerful calves and a good posture (so the glutes get some of the deceleration as well functioning at the hip).

<a href="http://www.youtube.com/watch?v=u7RsmIyUQvw" target="_blank">http://www.youtube.com/watch?v=u7RsmIyUQvw</a>

Crazy looking plant.

Imagine what Vince could do in his athletic prime when messing around in friendly games and practices.

<a href="http://www.youtube.com/watch?v=cW2-x-0lAQo" target="_blank">http://www.youtube.com/watch?v=cW2-x-0lAQo</a>

Well depth jumping is a quad+calf exercise, getting the hips pretty much OUT of the movement. See what your depth jump numbers are LBSS...

If you have strong hips and you use them well (and you seem to automatically garner them when you do SVJs) then improving on the power output and strength of the quads could be good. Depth jumping does that, especially high box depth jumps (18-24 inch).

So I would continue to squat low bar if that is confortable, maybe do some front squats for more volume at the end. Also depth jumps from high boxes. Obviously you need to see what your priorities at this point in time are.

I'd go with:

High box depth jumps 5x3
Low bar squat: 3x5+Front squat 2x12 with a weight you can confortably do 15 reps
Barbell calf raises: 3x15-20
Hip flexor, Hamstring and Tibialis anterior work 1x20 + 2min stretch for each

The end.

Obviously you can manage the volume of each exercise according to whatever your focus is. You could increase the volume of depth jumping during plyo-oriented periods of peaking your strength, something like 8x3 instead of 5x3, and go with 3x3 with your 5RM on the squat and 2x8 in the front squat with your 12RM. Keep everything else the same.

Blue Parrotfish: