Cal Dietz states «Training the concentric phase to perform
explosive dynamic movements improves intermuscular coordination, allowing for the inhibition of the antagonist muscle and resulting in maximal RFD».
Leg days should be divided into one ME day focused heavily on posterior chain strengthening for balance purposes (deadlifts, Romanian deadlifts, good mornings, and glute - ham raises), and a
dynamic effort day designed to improve
explosive leg power, incorporating both plyometric
movements (lunge hops, box jumps, jump squats) and more traditional speed /
explosive movements (power cleans, speed squats, full cleans, split squats).