Author Topic: Old Read on Shock Method and Plyo? Verkhoshansky in the 2012 Richmond Seminar  (Read 1538 times)

0 Members and 1 Guest are viewing this topic.


  • Hero Member
  • *****
  • Posts: 802
  • Respect: +305
    • View Profile
A few pdf presentation file might be interesting for those who are looking in the shock /depth jump training

Shock Method and Plyometrics: updates and in-depth examination”

Since my boss is gone for the day, i will spend some time in reading this... lol
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

YOU'VE NEVER DONE! (by Thomas Jefferson)


  • Hero Member
  • *****
  • Posts: 11471
  • plugging away...
  • Respect: +6126
    • View Profile
    • Email
cool, thanks for the link.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses


  • Hero Member
  • *****
  • Posts: 1255
  • Respect: -12
    • View Profile
    • Email
"72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles."

Author didn't seem to recommend the depth jump with the barbell.. but the reasoning didn't sound right, the reasoning was because the athlete did not jump as high.

I wonder how doing jump squats affect elastic energy restitution in muscles and tendons versus classic shock training with depth jumps.

From anecdotal experience, doing heavy jump squats improved my drop jumps, I felt like I could land from a greater height with more ease. But perhaps practicing drop jumps consistently could help with that too the same way. I didn't try that.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.