Ok, I've searched this one for days and read everything on the site about it. There's a few things that haven't been covered.
First, I have written here in my notes that I wanted to ask what a good standard of measurement was for ESD. Unfortunately... I forgot what ESD stands for. Can the strengthcats guy explain that? And what IS a good way to measure it?
Now to start off with, the whole point of plyos is to train the stretch reflex mechanism. So I'd like to get into how specific this really is.
1) The point of transition - does this matter? For example, if I wanted to improve my squat, would my depth jumps have me land and bend at the knees all the way down until I was in a squat-like position, then blast back up? I'm guessing the answer is yes, but just making sure.
1.5) How bout medicine ball drops? would you catch the ball, bring it down to your chest, then throw it back up? Catch it and throw it back up without worrying about bringing it to your chest? Or catch it -=AT=- your chest, then throw it back up? Also, your bench press grip, when doing bench presses, is much wider than it would be if you were catching a ball and throwing it back... how does the narrow grip needed to catch the ball level out with the wide grip needed for bench pressing?
2) Plyos only activate muscle fibers as a response to the stretch-reflex mechanism. That is, the actually SR thing somehow builds "energy" in the muscle before you throw it back out (kind of like a rubber band, right?) But with starting strength, like if you were standing in front of a deadlift... your muscles dont have anything to pre-load with. This CANT be sports specific to deadlifting, since there's no preload needed! Does the starting strength from plyos really carry over despite this? This can also be equated to the speed of a jab in a boxer - where preloading or raring back is not possible.
2.5) If plyos do NOT train the above examples... what would? Simply attempting the move over and over as fast as possible each time?
3) Finally, when doing jumps or medicine ball passes... is it really better to jump or throw once, stop, get refocused, and go again - or to do so in rapid succession? Or does it matter? If it does matter, give examples for when it matters.