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I think the hip thrust is more "available" than the reverse hyper. I have NEVER seen a reverse hyper machine in my life at any gym I ever went to.

when you post an article that is like 10 pages or more, it is good to say somethign about it, unless you are confused and want others to tell u what it means, then you should just say that.

I am confused. Please tell me - what it means?

Unless you can't frontsquat, like me. Then it all sucks.

It probably is an overtraining of the calves and possibly quads due to too much track work & what you usually do hasn't changed (in other words, you maintained what you normally do but on top of that you added track work).

When your RVJ goes down and your SVJ stays where it is or increases, it's usually the shock absorbing muscles that are at fault in my experience and logic.

<a href="http://www.youtube.com/watch?v=ApkWxd21LVI" target="_blank">http://www.youtube.com/watch?v=ApkWxd21LVI</a>

Well when I do them I really play around with the pelvic position and finish the lift in a posterior pelvic tilt - doing this for something like a 3x8 DOES give the glutes some soreness.

But I think in your case you could be better off doing dumbbell or even barbell BSSs - they have always got my glutes SO sore... basically the best exercise for me in terms of glute development (the dumbbell BSS). You can do them after the squats.

In the JackM split, when you're doing the explosive workout the ONLY strength work you do is Monday, a 3x3 squat with your 5RM. Other than that, it's all explosive stuff. Depth jumps + jump squats for kinda big volumes on Monday and the jump PR day on Friday (where you go out and give it your all with all kinds of jumps, but the most recommended are jumps to the rim and dunks (at a lower rim if you can't at 10)). That's it.

 ^^^^^^^^^^^^