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TESTING & ASSESSMENT
Which Training Gives the Most Jump Per Hour?
The ROI ranking: foundational strength first, then power conversion, depth jumps, technique — and supplements last.
August 5, 20266 min read
If you only have a few hours per week, spend them in the order that produces the most centimeters per hour.
The ROI ranking
From highest to lowest return:
- Foundational strength: squats and deadlifts build the reserve — the highest ROI when your relative squat is below 1.5x.
- Strength-to-power conversion: loaded jump squats (~30% 1RM) and power cleans turn strength into speed.
- Depth jumps: once the strength base is met, they accelerate gains — classic work added 15–20 cm of CMJ in 8 weeks.
- Sport-specific technique: approach-takeoff optimization transfers another 5–15%.
- Supplements and nutrition: creatine plus caffeine add roughly 2–5% acutely — on top of optimized training, not instead of it.
Key takeaways
- Build the strength base before anything else.
- Convert strength to power before chasing technique.
- Supplements are the last 2–5%, not the foundation.
References
- Sánchez-Sixto et al. (2021) Sports Med
- Verkhoshansky & Siff (2009) Supertraining, Ch. 6
- Markovic (2007) Br J Sports Med
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