I literally knocked .8 second within a few months. I lost mass, put far far more emphasis on conditioning the core, hip flexors, relative strength & BOOM. Performing exercises explosively instead of training for a new, slow, heavy 1RM. You could say I went from posterior to anterior. For me, in my sport, what happens after 40 is pretty irrelevant anyway.
From what I see on here, guys place so much more emphasis on extremities with (squats/deads/bench/Oly lifts) than the core & I think its the other way round. Ask some of the most powerful guys of all time, Mas Oyama, William Cheung, Bruce Lee etc they will tell you the same. The explosive nature of there hand/leg movements must relate too a low 40?. Its probably not gonna be low out of the blocks as a standing start?. But then there not training for blocks.
All I’m saying is, through High school, college, university, I’ve witnessed skinny guys that have never stood under a squat rack, performed bench & regularly beat much stronger guys (much stronger athletes). What if the skinny guys did squat. Would they have got faster?. Not sure man.
Its why I opt for Plyos.