At Power Jump Performance, we focus on two crucial aspects of strength: Max Effort Strength (ME) and Reactive Strength. ME can be assessed using your back squat, which should ideally be close to or above 1.5 times your body weight. Reactive Strength Index (RSI) is a critical measurement that analyzes various factors impacting jump performance, including ground contact time, sport-specific force application, and jump height.

To achieve the best results from our training program, follow these rules:

1. Jump as high as you can during each jumping effort.
2. Ensure adequate rest between efforts and on off-days to avoid taxing the nervous system excessively.
3. Opt for high-quality reps by allowing sufficient rest for optimal performance.
4. Try to limit sport practice or games during the dedicated training period.
5. Vary the training stimulus every few weeks while maintaining consistency in progression week to week.

Sample Strength Day:

Monday: Max Effort Strength

• A1. Back Squat 6 x 2, using 90% or more of your maximum for low reps.
• A2. Jump Squats (continuous jumps as high as possible) 6 x 5

Wednesday: Strength-Endurance or Hypertrophy

• A1. Barbell Step-ups 4 x 10
• A2. Step-up Jump Switches 3 x 10 each side

Friday: Power

• A1. Trap Bar Jumps 3 x 3 – using low weight but moving fast and high
• A2. Hurdle hops to box jump 3 x 3
• A3. Sport-specific application (e.g., approach jumps, max vertical touches, etc.)

Saturday: Strength – focus on single leg strength in all planes, no jumping

• A1. Bulgarian Split Squat 3 x 4 each side
• A2. Lateral Lunges 3 x 6 each side