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What I've found with doing water work.

  What I've found with doing water work.  Doing water work is good for getting the 'Molases out of your muscles'  It's NOT as good at building tendon strength as Tempo Squats/Lifts. It's good at buildiing auxulary MUSCLES and increasing mobility.  But where it really shines is increasing the speed which your muscles contract.  Those pool jumps are really good for this and I would stick to those for the most part.  Also, its good at getting out the soreness in your body. 
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Do it all again - Jump Strength

  If I were to do it all again what I would do is front squat with moderate intensity 1x a week(tempo squat) and belt squat 3x a week.  The problem is as I have gotten stronger it just gotten harder and harder to up-regulate my system to hit those thresholds.  I currently have a manual labor job and I think this job saps a lot of my strength.  What I have to do very often is obey strict rules and pace myself or else I get hurt when I'm squatting. I picked up the Yoke bar because I wanted to avoid gaining mass but I got this mass anyway, the mass I tried to avoid going to my arms went to my back not necessarily my legs. This also means I wouldn't have gotten larger legs if I stuck with the straight bar.   Also, I would've got a hamstring curl machine. I picked up a Nordic curl machine but I don't enjoy using it, kind of a waste of a purchase.  I just don't like being on the ground of a weight room floor.   So front squats (tempo) 1x a week and belt squa...
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Split workout v13

Sunday - off Monday -lighter squat day Tuesday - water work for RSI, prehab. Wednesday -   clean pulls + bul split squats + back extensions @ fit club or UIS (every other week go to track)  Thursday - water work - no speed endurance  Friday -  heaviest squat day Track Sessions - Don't do too much volume, you'll get an overuse injury. Focus on top speed work, flys  Today 08.04 I am focusing on squats  Once I hit 3 plates I'm going to start box squatting my b sets.  Regular squat 2x a week, belt squat 1x a week I've found I need to focus on my RSI and getting my squat up as this is the toughest thing to do--getting my squat up.
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Split workout draft 12

Main Rationale: I want to increase my Squat but I'm having issues getting Sprinting volume in and Clean Pulls in.   Themes: - only go to gym for pool work and belt squat - no need to isolate glutes due to deep squat work. - no good mornings - calf raises every lifting session - 1 session at track / 2 session at track  - Drills twice a week - How much is this going to increase my box squat at 0.6 m/s and my sprint fitness?  - How will this improve my seated calf raise at explosive speed? My long iso hold Seated calf raises (45 secs)  - How will this increase my Hang Clean numbers? - Increase standing triple jump -  Single Leg Bounds . Rules:  If your back isn't feeling it for a back squat than belt squat  Monday:  Bench Press Plyos to ramp up nervous system  Tuesday:    Peak Speed Day _ in morning if possible Afternoon - Belt Squats - squatmax md Wednesday: Afternoon:  Fit Club - Seated Hamstring Curls + Back Extensions + ...
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