The workouts in this area that John Smith uses came straight from Tellez. But where Carl was clearly going long-short with the breakdowns starting with 600’s, JS starts with 200’s and 300’s as tempo in the fall and they progressively get faster–from what KK posted, it appears Franno is also following this type of path.
The 2 sets for Bolt are what I find rather interesting. If this was just submax to maintain fitness while not going to max often, I would think one set would be enough. But if this is stimulus, then at Bolt’s level more volume is probably required.
Of course Mills might be showing us what he wants to show us, and not what we want to know.