Okay guys, I couldnt find the article I was planning on posting here, but I am gonna give yall a rough description of it anway. This is probably for any upper-body guys in here like me, but you may want to try this with your squats too. Could it help the vert out? I dont know.
In 1995, a team of reaserchers took a group of 70 men to find out what the effects of super-slow training are compared to regular workouts.
Super-slow is a regimen of using only 4-6 reps, at a 14 second per rep minimum. That is 4 seconds lowering the weight, and 10 seconds lifting it. Regular trainng was done at 10 reps and 7 second increments.
They split the men into groups of 35. Group A did normal workouts over the course of 3 months, and were monitored for their progress. Group B did the super-slow training, over the same period of time.
When the 3 months had completed, Group B had shown 50% more progress as a group than group A.
They repeated this study in 1998 and got the exact same results. Group B once again had 50% better workout results.
In 2001, the trainer for the Baltimore Ravens put the entire team on this program, based on what he read from the previous studies. That was the year that they became probably the best defense in the history of the NFL. Coincidence...?
Now any of yall that are worried about only working the slow twitch fibers, and that it wont help your vert, thin about this: Football is all about fast twitch and explosive power. Endurance need not apply. The Ravens did this program the year they won the superbowl. I've been doing this at the end of my benchpress workouts lately, and I'll tell ya, 14 second reps are intense. I have noticed immediate results also. I don't think it is 50%, but I haven't been doing it like the study said to, though.
Just food for thought yall. I am thinking about converting to this for a month just to see what I can do, and maybe you should think about it too. Peace.