The load that maximizes the average mechanical power output during jump squats in power-trained athletes.J Strength Cond Res. 2001 Feb; 15(1):92-7.JS
Three studies that used rugby league players experienced in power training methods as subjects were performed to investigate the resistance (percentage of 1 repetition maximum [1RM]) that maximized the average mechanical power output (Pmax) during the jump squat exercise. Maximum strength was assessed via 1RM (studies 2 and 3) or 3RM (study 1) during the full-squat exercise. Pmax was assessed during barbell jump squats, using resistances of 40, 60, 80, and 100 kg within the Plyometric Power System. All studies found that power output was maximized by resistances averaging circa 85-95 kg, representing 55-59% of 1RM full-squat strength. However, loads in the range of 47-63% of 1RM were often similarly effective in maximizing power output. The results of this investigation suggest that athletes specifically trained via both maximal strength and power training methods may generate their maximal power outputs at higher percentages of 1RM than those previously reported for solely strength-trained athletes and that there would appear to be an effective range of resistances for maximizing power output.