Reactive Strength (RSI)

A linear progression to improve your Drop Jump RSI. Built on Verkhoshansky's classic plyo model: teach landings, add drops, depth jumps for amplitude, then peak intensity. Retest in the app on day 8 of week 4.

4 weeks · 2 sessions/week

Improves Drop Jump RSI

Before you start

Can squat with bodyweight to parallel without knee valgus
No active lower-body injury or pain
At least 6 weeks of any strength training in the last year

Read this first

Plyo is high-impact. If knee or back pain appears, stop and skip the rest of the week.
Don't stack with heavy lower-body lifting on the same day.
48h minimum between sessions. CNS recovery matters more than muscle soreness here.

The plan

Low intensity. Build ankle stiffness and learn to land 'quiet' before adding drop forces. If your knees collapse or your landing thuds loud — you're not ready for the harder weeks.

Day 1 · Pogos & Broad Jumps

Ankle stiffness. Bounce like a basketball, not a sandbag.

Pogo hops (in place)

4 × 20 · 60s

Ankles do the work — keep knees mostly straight. Aim for minimal ground contact.

Broad jumps

3 × 5 · 90s

Stand still, swing arms, jump forward, stick the landing for 1 second. Land soft.

Pogo hops to standing

3 × 15 · 60s

Last 3 pogos: go as high as you can without losing ankle stiffness.

Day 4 · Squat Jumps + Lateral Hops

Vertical power from a paused position. Eliminate the stretch reflex to expose pure concentric.

Squat jumps (paused 2s in squat)

4 × 5 · 90s

Sit, pause, explode. No countermovement. Land in same spot.

Lateral hops over a line

4 × 20 · 60s

Side-to-side, fast and light. Hip stays level.

Box jump (low — 30 cm, step down)

3 × 5 · 90s

Use the box for amplitude only. Step down — never jump down.

Test your RSI