Dear Nizar Abu-Hamdeh,

“What is more important in vertical jump power: quads or glutes/hamstrings?” It’s impossible to answer to the question in absolute terms.

In the vertical jump are involved all legs muscles, from glutes to calves, in a “conjugate” sequence.

In the Vertical Jump power output,  the contribution of each of these muscle groups depends on the specific characteristic of athlete and on his sport specialization.

Probably, Weightlifters, that have a more powerful Glutes/Hamstrings, use more Glutes/Hamstrings than Quads. Runners, that have a more powerful and fast Quads, use more Quads than Glutes/Hamstring.

Yuri Verkhoshansky

Dear Sergio Gabba,

Which weight training program can I use during depth jump period with squat, bench press and pull ups?

There are a lot of training programs in my Italian book “Tutto sul metodo d’urto”.

Should I stay under5 reps in series?

Yes, but it’s better to perform 10 Depth Jumps in series.

Should I go to exhaustion in each set or is it counterproductive for CNS and strength gains?

You must not “go to exhaustion in each set” because it is counterproductive for CNS.

Yuri Verkhoshansky