What percentage of an athlete's 1RM back squat is recommended as the load for trap bar jumps?

Using 20 percent of an athlete's one-rep max (1RM) back squat as the load for trap bar jumps is based on the need to optimize power development while minimizing the risk of injury. This percentage is considered effective for explosive movements, such as jumps, as it strikes a balance between providing enough resistance for training adaptations while allowing the athlete to maintain speed and explosiveness.

When the load is set at around 20 percent of the 1RM, athletes can achieve a higher rate of force development, which is crucial for improving overall performance in explosive activities. This load fosters effective neuromuscular adaptations and enhances muscle coordination without overly taxing the athlete, which might occur with heavier loads. This approach ensures that the training is both safe and productive, aligning well with the principles of tactical conditioning focused on high-intensity, functional movements.