As a follow on to traditional forms of weight training I quite like jump squats. Not to be confused with plyometric bounding the jump squat is a maximal jump under minimal load or just bodyweight.
Why do I think they are useful? Well to get full muscle recrutiment you need to either (i) move maximally quickly e.g. accelerate quickly or (ii) lift the heaviest weight as you can as quickly as possible.
It’s sort of highlights that high repetition training therefore will not have specific carryover to developing strength, it will in turn though enhance conditioning and can also enhance muscle mass. It’s also knocks on the head the value of super slow training in the concentric portion of the muscle movement.
IanMellis.com 