This paper shows that a low-volume, power-type resistance training session results in moderate to large improvements in explosive performance 1 and 2 days later. In particular, CMJ, RSI, and RFD all experience significant improvements, however, no improvements in peak force were observed. The improvement in explosive exercises, but not peak force, could be due to the exercises performed in the intervention. Hence, 24-48h enhancements may be velocity specific, where the jump squat closely mimics the CMJ and DJ.
Based on this study, the use of the jump squat can be used as a “primer” 1 or 2 days out from competition to enhance neuromuscular performance. Other velocity-based movements could also potentially be used to enhance performance, such as sprinting or varying medicine ball throws. Since subsequent performance seems to be velocity specific, strength-based “primers” may be useful for sports that require high forces rather than high velocities; an example may be working up to a 90% 1RM squat or bench press.