strength-trained rugby league players found that squat jumps with loads of between 47 and 63% of 1-rep max were most effective in building power; below 47% was insufficient loading to generate peak power while above 63% slowed the movement down too much (6). If you're thinking of incorporating squat jumps into your training routine, make sure you have as a minimum a 1-rep max for squats equivalent to your body weight before you begin. Try beginning with twice weekly squat jump sessions consisting of 4 sets of 5 jumps, using 30% of your 1-rep max, Continue also with conventional strength training and when you can squat twice your body weight for 1-rep max, you can gradually increase squat jump load towards 50% of 1-rep max.