Somehow we don’t don’t do “vertical jump programs” specifically at Synergy, and we still have a lot of high fliers (30+ in verts).
In the most simplistic sense, we can look at the differences between the capabilities of two individuals determined by muscle fiber types and concentrations.
Dynamic effort lifts involve moving a submaximal weight with maximal speed. The percentage of your 1 RM used for dynamic effort workouts depend on how trained and experienced you are with the dynamic effort method.
Both methods are used for gaining muscle size. Additionally the submaximal method is good for muscle coordination.
The heavy load (near max weight) recruits the most motor units. The lifter will learn to fire these motor units in a more efficient and improve motor coordination