Be careful not to completely remove volume from your training. It’s easy to fall in love with the “explosion principle” or the “quality over quantity” concept, which lead people to do all low-volume, high intensity training. This is great for training the nervous system, but it can leave structural strength of muscles and tendons behind.

High intensity training involves a lot of muscle tension, so you may think that it has structural strength covered. But your body cannot measure muscle tension. It simply responds to tissue breakdown. 20 depth jumps do not cause nearly as much tissue damage as playing a game of basketball. 3×3 squats at 90% does not cause as much tissue damage as 3×10 @ 60%. Some volume is required to keep your physical structures appropriately conditioned for training and sport. If they are not well-conditioned, you will not be quite as athletic as you could be, and you will have a higher injury risk.

Good sources of volume are team sport play, long sprints, volume-based plyos, and higher volume lifting. The people who are at risk for a lack of volume are those who do not play a sport regularly but are simply training for vertical jump, 40-yd dash, or something like that.

Can you get volume from high intensity work? Sure, but you have to be careful. For example, you could do 20 full effort jumps and run some paced 200s for volume. Or you could just do 60 full effort jumps. But 60 full effort jumps are far more likely to cause jumper’s knee.