Power Training/Rate of Force Development training/Contrast Training
Use of plyometric or unloaded weight training exercises after performing
a very heavy compound movement, for example doing a back or front squat
with a load equal to 90% of your max effort and do 2/3 reps with this
load and then doing a set of repeat long jumps or depth jumps or a
ballistic jump squat at 10 – 20 % of the max squat load (5 – 10 reps,
minimise the ground contact time and be very reactive off of the ground
within about 3 – 4minutes post the heavy set or immediately after the
heavy set as I find more practical in a training sense from what the
researchers say, ash