A Jump Science user sent me a number of email questions. Here are my responses.

Will generating more tension in my muscle during training improve my performance?
More tension produces more structural strength, but for strength training to produce better athletic performance, there must be NEUROLOGICAL carryover. So I will say that you should have some high tension exercises in your training (squats, lunges, RDLs). But you do not need to try to seek out new ways to produce the most possible tension in each muscle, and you do not need to alter exercises that serve other purposes to try to get higher muscle tension.

Should I aim to complete all phases (eccentric, amortization phase/isometric, and concentric) as fast as I can in explosiveness training or even lifting?
Within the confines of proper technique and safety, yes.

Do strictly concentric exercises such as seated box jumps improve RFD?
Whether it’s purely concentric or not is irrelevant. What matters is the time frame for producing force. Seated box jumps improve RFD for seated box jumps and any movement that features a longer time to produce force. So if you’re training for sprinting, 1-leg jumping, or even most 2-leg jumps, seated box jumps are too slow to improve RFD. They are really more of a light strength exercise

Does RFD directly determine and apply to quickness (10 yard sprint)?
Yes, it absolutely applies. But strength is also a big factor, because stopping, cutting, and the first couple steps of acceleration actually allow a fairly long contact time for producing force. The longer the time frame, the more strength is a factor.

Can I train the nervous system specifically or is this done in high weight OR high speed lifts?
Everything you do trains the nervous system. Heavy lifting provides the greatest stress on the nervous system. As far as training it specifically, anything that is focused on the concentric and anything that does not lengthen the target muscles does not place as much stress on the muscles and is more focused on the nervous system.

What is your opinion on complex training?
Not against it. Not really for it. The purpose of it is supposed to be improved explosive performance through neural potentiation. Unfortunately, I have never seen potentiation work with any athlete. Not even once. I keep trying it. Still hoping.

How much rest should I have between sets if my goal is pure power and explosiveness? I have read that as high as 5 minutes between sets is good…
Take whatever you need to be fresh. That will vary a lot between exercises and sets. Keep in mind the total length of your workout. Aim for 90 minutes or less.

What order should I be doing exercises in? Start with sprints/plyos or start with lifts?
Start with the least fatigue and finish with the most fatigue. Generally that’s explosive first, strength second, but obviously it depends on the particular exercises and protocol of each day. Honestly, if you’re not doing anything fatiguing, the order probably does not matter much.