Squat variation selection legacy Endurance

I wanted to use banded squat, banded jump squat and/or split squats in my squatting slots because I have no plans to powerlift anytime soon and I believe I found those variations recommended in Beardsley’s articles for sports involving running, sprinting, contact, etc. I’m currently playing/practicing rugby 1-3/week. Figured I can schedule conditioning days as rugby days with this template.

Any opinion on if jump squats(my highest velocity option) would be better in the 5 and 4 rep slots or the higher 8 rep slots?

I can convince myself both ways. Higher rep slot since it’s my lighter load variation anyway and banded squat is closer to normal squats and I don’t necessarily want to get too far from strength work; or lower rep slot since it’s kind of my “competition” variation since the goal is to train higher contraction velocities.

Hope I’m making sense here.

AK963,

Thanks for the thoughtful question!

So, my opinion is that higher velocity work is less useful the further you get away from sprinting. Since you’re playing rugby, I could make a case for some high velocity work performed in sets of 1-5 reps with 30-60% of your 1RM.