Data to dynamics

The Reactive Strength Quadrant (RSQ) is a simple but powerful way to visualize what happens every time an athlete leaves and returns to the ground. When paired with the Plus Plyos Tier System, it becomes a framework that converts RSI testing into clear programming decisions.

Plyometrics should not live in a world of guesswork. We have the ability to measure, categorize, and progressively develop the reactive qualities that truly separate athletes. We do that using the Tier System, guided by the RSQ.

If you haven't read Part One, the short version: the RSQ plots ground contact time against jump height to place every athlete in one of four quadrants. Part Two is about what to do with that placement.

The four tiers

The Tier System organizes plyometric work into four buckets, each with a distinct intent. Think of them as gears, not a ranking.

Light Tier
Focus: rhythm, timing, and stiffness under low to moderate intensity.
Medium Tier
Focus: greater amplitude and submaximal rhythmical landings.
Ping Tier
Focus: maximum elastic intent and very short contact times.
Deep Tier
Focus: force dissipation, yielding strength, and proprioception.

Beyond height and contact

The Tier System considers more than just height and ground contact time. It accounts for the full picture of what's happening in the tissue and the nervous system: force, compliance, stiffness, intent, and reflexiveness.

That's the bridge between a data point and a decision. Two athletes can sit in the same quadrant but arrive there with different intent, one overcoming, one yielding, and the tier framework gives you the language to tell them apart and program accordingly.

"The RSQ tells you where the athlete is. The Tier System tells you which gear to put them in.

RSI as a guide

Even though it's not complete by any means, the 10/5 RSI test captures an athlete's ability to use the stretch-shortening cycle effectively, helping us determine plyometric needs. As a general guide:

RSI < 2.0
Developing reactive strength and longer contact times.
RSI 2.0–3.5
Moderate reactivity and transition from slower to faster SSC.
RSI > 3.5
Elite reactivity and efficient elastic function.

RSQ alignment

Don't let the next two tables confuse you. Before we talk about athlete needs (prescription), let's first look at how RSQ results actually align with the Tier System, representing those plyometric qualities well during testing.

Quadrant Description Matching Tier Example focus
Low Vert / Slow Contact Force absorption, control Deep Landing skill, decel hops
High Vert / Slow Contact Power development Medium Bounds, loaded jumps
Fast Contact / Low Vert Stiffness, rhythm Light Pogos, rudiment hops
High Reactivity / Fast Contact Max elastic output Ping Drop jumps, high-velocity hops

RSQ prescription

Keep in mind these are simply guidelines, not a perfect "if this, then that" match. Athletes that fall into a certain square of the quadrant can and should pursue advanced plyometric qualities as represented in this continuum.

Deep Tier
Foundation
Medium Tier
Rhythm
Light Tier
Stiffness
Ping Tier
Max Reactivity
Maintain
Shock Method
Quadrant Needs Prescribed tier Example focus
Low Vert / Slow Contact Eccentric control, concentric drive, elasticity Deep & Light Landing skill, basic leaps/hops
High Vert / Slow Contact Stiffness, rhythm, max reactivity Light & Ping Pogos, hops, bounds
Fast Contact / Low Vert Power development, max reactivity Medium & Ping Bounds, loaded jumps, shock method
High Reactivity / Fast Contact Maintenance All tiers Drop jumps, high-velocity hops

Example progression

Let's make it concrete. A coach tests an athlete's 10/5 RSI and records an average of 1.95 with contact times around 0.27 seconds. This profile suggests a transitional SSC, moderate reactivity, but not yet efficient at fast elastic work.

Training Phase · 6 weeks
  • Two sessions weekly from the Medium Tier (bounds, split-stance leaps)
  • One session weekly from the Deep Tier (controlled landings, yielding focus)
  • One session weekly from the Light Tier (pogos and fast linear hops)

After retesting, if RSI trends toward 2.5 or higher, gradually integrate Ping Tier exposures.

RSI-only guidelines

If all you have is an RSI number, no full RSQ plot, you can still program with confidence. Plyomat RSI testing provides the insight; the Plus Plyos system provides the map.

RSI range Primary quality Tier Training focus
< 2.0 Force dissipation, eccentric control Deep Yielding, decel, proprioception
2.0–2.75 Rhythm and stiffness development Medium Submax rhythmical landings
2.75–3.5 Elastic stiffness, quick redirection Light Reactive rhythm, fast contacts
> 3.5 Maximal reactivity, neural efficiency Ping Shock and high-intent plyos

A quick dosing reference for each tier:

  • Deep Tier (RSI < 2.0), develop landing skill and joint awareness through controlled yielding. 2–3 sets of 8–12 reps weekly. Best for foundation, GPP, or return-to-train phases.
  • Medium Tier (RSI 2.0–2.75), build rhythm and transition capacity through submaximal bounds and split leaps. 3–4 sets of 8–12 contacts weekly. A bridge between control and elasticity.
  • Light Tier (RSI 2.75–3.5), expose the system to high-frequency, low-amplitude contacts. 2–3 sessions per week with small total volume. Expect noticeable RSI improvement here.
  • Ping Tier (RSI > 3.5), maximal elastic exposure with high neural intent. 3–5 sets of 3–5 contacts with full rest. High stress, high return, reserved for advanced athletes.
"Start with measurement, then prescribe movement. Track RSI weekly or bi-weekly, and adjust exposure based on data.

Coach takeaway

The goal is to flow through all four tiers throughout the year, building control, rhythm, stiffness, and finally maximal reactivity. Each phase serves the next, and the process never truly ends.

And remember, hopping never leaves the program, it is the continuous thread that connects every tier, every phase, and every athlete. Test it on the Plyomat, place the athlete on the RSQ, and let the Tier System turn that data into dynamics.