Most people who've trained for years assume their results reflect their ceiling. In 8 weeks, this client improved their Abalakov jump by 36% from 23.7 to 32.2 cm. Not because they were the most naturally gifted, but because the gap between their existing capacity and what had actually been trained was the largest.
The Abalakov measures full-body explosive coordination: how well your arm swing, hip drive, and ankle stiffness sequence together to produce maximum height. Most training never directly develops this quality. Strength programs build the engine. Cardio builds the fuel system. But the coordinative timing that connects them is almost universally undertrained.
What the 8-week Power phase did was target that exact link. Through contrast training and plyometric progressions, the nervous system learned to sequence the movement as one unified action rather than isolated parts firing in rough proximity. The 26% CMJ gain happening alongside tells you that raw lower- body power went up. But the whole system adapted together: the Hop Test RSI, a measure of reactive strength and spring-like elastic ability, also improved by 40% in the same block.The less a quality has been trained, the faster it responds when you finally train it correctly.
The 43% gain means the elastic system woke up. Specifically three things happened:
.png)
The CMJ measures pure lower body power. The Abalakov adds arm swing to that same jump. It tells us exactly how much power your lower body can generate in a split second.
Same as the CMJ, but this time you use your arms. Swing them back then throw them forward as you jump. The difference between your CMJ and Abalakov score shows how well your whole body works as one unit.
You hop continuously on one leg as fast and as high as possible. We measure how high you go versus how long you're on the ground. The ratio is called Reactive Strength Index. A high score means your leg works like a spring.
