I find the choice of squat jumps as the excercise they used to measure interesting. I wonder if they would see similar results with a slower lift?
I think developing a little explosiveness could be quite helpful, but maybe doing lighter-weight lifts at a faster clip are just as beneficial? When I pyramid down on the deadlifts, I do like to pick up the pace a bit.
But about the only really explosive thing I do are my power cleans. I've been really bad about doing more plyometric stuff. I'm going to try to start doing more of it just before lunch time, for 5-10 minutes. I never feel like doing plyo stuff at the end of a run or st session, and never get around to it on the weekend. Same with mobility stuff. Gotta be done as a break at my office. What would be really good is just to play basketball or soccer once in a while, but I hate having to schedule exercise with others. That's always a sure bet for never doing it, and I'm already overwhelmed with keeping up with my wife and kids' schedules.
New thoughts on my weekly routine:
Run every morning, no matter how short. Then always do the st in the afternoon, four times a week, either M/W/F and once on the weekend, or M/Tu/W/F. If something comes up at the end of the day, as it often does, I'll just do the planned st the next day, which won't interfere with a run, since those are always done in the morning. I used to worry about how certain st zones worked with certain kinds of runs, but I think that's unnecessary.
Only one problem: winter. But it might be kind of cool to go out running at the coldest time of day. Builds character, and is invigorating. That will mean running shod more often, but barefoot running in the winter is kind of a hassle anyway, what with always having to worry about windchill, moisture, and relatively snow-free routes.
If I can run 3-7 miles every morning, with a day off here and there, and then get in one long run on the weekend, I should be able to get up to around 40mpw. Should be possible without risking injury.
For strength training, I found that three times a week wasn't quite enough. I've been regressing slightly in some under-emphasized areas, like my pull-downs and squats. Spreading things out over four workouts allows me to concentrate on the most important exercises yet still get in all the secondary ones that help strengthen the joints and muscles involved in the primary ones.
I've uploaded yet another revised st routine.