Everything you're saying is fine. Of course you should be trying to recruit maximum muscle fibres with >85% 1RM load and activating fast twitch IIB etc. But you don't have to follow the Jump Manual routine just because you've (foolishly) paid for it and it's made out to be a 'secret training technique' (actually just incredibly basic athletic training principles that coaches have been teaching for, literally, decades). You always seem to get mesmerised by the novelty of a 'new approach' that gets flogged by these goddamn vert racketeers. But I can guarantee that these guys spend most of their efforts on hype and website design rather than developing training programs that actually work and have been tested on real athletes (not phantom facebook and youtube 'testimonials').
The problem with the routine you posted is that it probably won't do what you want it to, and you might get hurt
. So two fairly major flaws right there. Doing fast concentric squats with a heavy load is great, but 8-10 reps is completely counter-productive to that. You won't be exploding 320lbs up on your 8th rep of your first set, let alone your third - instead you'll be grinding it up and activating/training the muscle fibres you DON'T use in the vertical jump! Now, I'm not saying higher rep ranges have no place in your training - just not this type. It's a great range for strength building in different phases etc. Additionally, these ranges promote hypertrophy (which you don't want - if you can even finish them that is) and lifting heavy for 40+ reps will drain your CNS hard, meaning your jump sessions will suck. I think you kind of know this but your response indicates you are still thinking about doing it. Do not even consider doing it. Just completely discard the idea.
Secondly, depth jumps are great but doing them with fatigued muscles after 8-10 rep drainers is just asking for trouble. No need to elaborate there. Plus for things like depth jumps and max effort jumps, you want quality over quantity. Might be better to do a less intense plyo exercise and save the depth jumps for another session. The good news is that (A) I'm bored in a hotel room right now and (B) it's so easy to build this stuff into your current routine in a much more effective way AND with less injury risk You could just do this:
Dynamic warmup/mobility etc
Warm up your squat (light weight for 6-8 reps), then do a 3,2,1,2,3 rep/set scheme with slightly less than your 1/2/3RM max (shouldn't be a grind). Emphasis on bar speed (as fast as possible).
Between each set: low consecutive hurdle hops x 5 (4 sets total). Full rest between sets obviously.
After: core work (doesn't matter what, just get a good burn + measurable progress), assistance lower body work if needed (i.e. TKEs, abduction, adduction machine, whatever).
You could do this 1-2x week with another 1-2x jumps practice, provided you try and get 24-36h rest after the gym session. There you go, that's a safer, more effective session you can do to bust through your current jump plateau. Now just PayPal me $30 dollars and I'll give you the next program
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That was a joke. If you take away one thing from this post, let it be this: you DON'T need to pay a single cent for a 'vert program'. Doesn't matter if it works or not: if you're paying money for it, you're getting ripped off. There's so much free information online, and even though this forum is pretty much a ghost town nowadays, there are still plenty of members who can help you out. Just ask!
