I have to take a look at the VJB program. Personally i think it should be 90% plyo focused. Not much emphasis on speed squats and such. I think lifting at 85% at max speed intended effort accomplishes RoFD gains just as much, if not more, as 20% max speed lifts do. Plus the strength gains.
Plyos will train RoFD better than speed squats and box squats or whatever imo. Plus its more specific to jumping.
