Reactive Strength Quadrant Part Two: Programming Data to Dynamics

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.

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.

At its core, the RSQ organizes jump-based movements around two key factors: how high an athlete displaces vertically and how long they spend on the floor. Every plyometric movement can be mapped along these axes, revealing which qualities it targets and how to load it effectively.

RSQ Breakdown:

• 🔵 High Reactivity (Fast contact + High vertical)
• 🔴 High Vertical / Slow Contact
• 🟢 Fast Contact / Low Vertical
• 🟡 Low Vertical / Slow Contact

The RSQ maps all plyometric actions by contact time and displacement, clarifying what each drill truly develops.

Understanding the 10/5 RSI Test

The 10/5 RSI test captures an athlete’s ability to use the stretch-shortening cycle effectively. By dividing flight time by ground contact time, we get a number that represents how reactive an athlete is. The higher the number, the better they are at storing and releasing elastic energy quickly.

As a general guide:

• RSI below 2.0: developing reactive strength and longer contact times.
• RSI 2.0–3.5: moderate reactivity and transition from slower to faster SSC.
• RSI above 3.5: elite reactivity and efficient elastic function.

These values are not labels of good or bad. They simply guide where to spend time in the training process. The Plus Plyos system uses this information to select appropriate tiers and exposures.

The Plus Plyos Tier System

Each plyometric movement lives in a “tier” that reflects its mechanical and neural demand.

Light Tier

Focus: rhythm, timing, and stiffness under low to moderate intensity.

Contact times are short and displacement modest. Ideal for rhythmical hops, pogos, and low amplitude bounds.

This is where we build the bounce that connects posture, stiffness, and reactive control.

Medium Tier

Focus: greater amplitude and submaximal rhythmical landings.

Movements such as bounds, split stance leaps, or rhythm hops develop the athlete’s ability to transition from controlled to elastic output.

Ping Tier

Focus: maximum elastic intent and very short contact times.

Drop jumps, shock jumps, and fast bounds sit here.

This is the fast stretch-shortening cycle at its peak—the highest intensity work in the Plus Plyos system.

Deep Tier

Focus: force dissipation, yielding strength, and proprioception.

Depth drops, split exchange leaps, and deceleration hops develop eccentric control and tissue capacity.

It is the foundation of reactive strength, where landing skill is built.

Plus Plyos Tier Model

The Plus Plyos tier system structures plyometric development from control to velocity expression.

RSI thresholds guide programming decisions. Each range corresponds to the Plus Plyos tier that best develops the athlete’s current reactive needs.

Programming 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.

Aligning the RSQ and Plus Plyos

The RSQ and Plus Plyos systems mirror each other perfectly.

Each quadrant of the RSQ aligns with a Plus Plyos tier, creating a unified framework for reactive strength programming.

Example Progression

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, the coach can gradually integrate Ping Tier exposures.

Athlete Progression Pathway

1. Deep Tier (foundation) →
2. Medium Tier (rhythm development) →
3. Light Tier (stiffness & reactivity) →
4. Ping Tier (shock & maximal output).

Progression through the tiers mirrors the athlete’s improvement in RSI and movement competency.

Final Takeaways

Reactive strength is not just a number on a dashboard. It is a reflection of how efficiently the athlete coordinates, controls, and redirects force at speed. Plyomat RSI testing provides the insight; the Plus Plyos system provides the map.

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.

Start with measurement, then prescribe movement. Track RSI weekly or bi-weekly, and adjust exposure based on data.

And remember, hopping never leaves the program—it is the continuous thread that connects every tier, every phase, and every athlete.