Dynamic Effort Box Squat with Heavy Bands: Vertical Jump Training

This is one of my 6 sets of 2 reps for the 18 inch box squat with 225lb and a pair of thick green Odoland elastic bands rated at 50-125lb each. When using the dynamic effort method for enhancing explosiveness for jumping and sprinting, the goal is to move the weight as fast as possible. A moderately light free weight load is combined with accommodating resistance which provides a high level of tension near the lockout to facilitate a high velocity throughout the entire range of motion. Prior to these box squats, I performed my jumps, dynamic effort bench presses, and weighted chin ups. Presently, I am working towards a 38 inch approach vertical jump. My personal best for the approach vertical jump is currently 36 inches.