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.
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:
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 | RSI | Matching Tier | Tier focus |
|---|---|---|---|
| Developing · low vert / slow contact | Lower | Light | Rhythm, timing, and foundational stiffness |
| Stiff · fast contact / low vert | Medium–high | Medium | Greater amplitude and submaximal rhythmical landings |
| Compliant · high vert / slow contact | Medium–high | Deep | Force dissipation, yielding strength, proprioception |
| Reactive · high reactivity / fast contact | High | Ping | Maximum elastic intent and very short contacts |
RSQ prescription
Alignment shows where an athlete sits. Prescription is about what they need next, and the goal is to fill the gaps, so the tiers you program are often different from the one their result aligns with. It comes down to their RSI and which side of the quadrant they lean. Keep these as guidelines, not a rigid "if this, then that" formula.
Foundation
Rhythm
Stiffness
Max Reactivity
Shock Method
| Athlete profile | Prescribe | Why |
|---|---|---|
| Low RSI · Developing | Light, Medium, Deep (everything but Ping) | Not yet ready for maximal reactivity. Build the base across control, rhythm, and stiffness before adding Ping. |
| Medium RSI · stiff side | Medium, Deep, Ping | Quick off the ground but short on amplitude and absorption. Add Deep to build it and Ping to express it. |
| Medium RSI · compliant side | Medium, Light, Ping | Plenty of amplitude but slow to leave the ground. Add Light to sharpen contacts and Ping to express it. |
| High RSI · Reactive | All tiers, with more Ping | An efficient reactive engine. Keep every quality sharp and load up on the highest-intent Ping work. |
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.
- 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.
Read the band below as your primary gear, the quality to lead with, not the only tier you will touch. RSI captures a single axis, how efficiently an athlete uses the stretch-shortening cycle, so it points you to a sensible starting emphasis even before the full quadrant is plotted. As RSI climbs, you are not swapping tiers so much as earning access to the next one: maximal Ping work is the reward for a reliable base beneath it.
| 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 |
Where an RSI number stays incomplete: it can't tell you which side of the quadrant an athlete sits on. Two athletes can both score a 2.4 and still need different work, the stiff athlete (fast contacts, low vert) layers in Deep to build amplitude and absorption, while the compliant athlete (big vert, slow contacts) layers in Light to sharpen contact times. So use the band as your anchor, then build the rest around it with the prescription above. The moment you can plot the full RSQ, let it sharpen the call.
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.