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Blog Section => Performance Training Blog => Topic started by: adarqui on June 27, 2010, 02:36:57 am

Title: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: adarqui on June 27, 2010, 02:36:57 am


Due to the unfortunate passing of Professor Yuri Verkhoshansky, I thought I would show my appreciation by posting some of my notes taken from his work (online articles) and some of my favorite forum posts of his. My own training, and the training advice I provide is heavily based on Prof. Verkhoshansky's research & writings.

I advise anyone who is unfamiliar with Verkhoshansky to sign up to his site (http://www.verkhoshansky.com (http://www.verkhoshansky.com)) and familiarize yourself with the english articles, as well as the many extremely valuable forum responses made by the professor himself.





Table of contents:


Table of Contents

  1. Various Methods
    Resistance Exercises: Emphasis (Intensity,Sets,Reps,Rest)
    A list of resistance training methods & SUPERMETHODS
    Maximal Strength Effort Method
    Series Repetitive Method Variant 1: Maximal Strength Development + Hypertrophy
    Series Repetitive Method Variant 2: Maximal Strength Development + Minimal Hypertrophy
    Series Repetitive Method Variant 3: Developing Speed Force For Cyclical & Noncyclical Sports
    Series Repetitive Method Variant 4: Speed & Frequency Improvement Of Unloaded Movements
    Series Repetitive Method Variant 5: Development of Reaction Speed of Form & Muscle Coordination
    Series Repetitive Method Variant 6: Strength Endurance Development During High Intensity Performance
    Complex Method Variant 1: Development of Explosive Muscular Force
    Complex Method Variant 2: Speed Improvement
    Complex Method Variant 3: Improve Speed & Frequency of Unloaded Movements
    Interval Method Variant 1: Developing Anaerobic + Alactic Energy Systems
    Interval Method Variant 1: Developing Anaerobic + Alactic Energy Systems
    STIM METHOD: Detailed examples
    SHOCK METHOD
  2. Various Notes
    Methods Of SPP
    Innate Potential of the Human Organism
    Shock Method
    Stimulatory Method
    Adaptive Process During Microcycle
    Quickness & Velocity
    Strength Requirements By Sport
    Developing Special Strength In Speed Athletes
    Resistance Exercise as a Specialized Means
  3. Verkhoshansky Forum Posts
    Shock Method Volume & Low Intensity Depth Jumps
    Base Principle of Concentrate Blocks
    Improving 20m Sprint Speed
    How To Perform Depth Jumps
    General Model of an Olympic Lifter Block System
    Peaking Too Early
    Training Losing Its Effectiveness
    Bounds
    Recovery Workouts
    How To Perform A STIM Complex
    SUPERMETHODS & 200-400m Sprinting
    Block System For 800-1500m Athletes
    Kettlebells and Jump Squats
    Hurdle Jumps and Jump Squats
    Quads & Vert, Shock Method Results
    Strength Qualities
    Squat Jump With Russian Kettlebell
    Some Shock Guidelines
    Functional Training
    The Half Squat
    Depth Jump Progression
    High Jumper Response
    Bilateral Deficit
    Rest Duration Between Depth Jumps
    About Kelly Bagget's Stance On SPP
    Developing Starting Strength
    Depth Drop Height
    Calf Training
    the Stim Method
    Extended Shock Phase
    Some Basketball Info
    Depth Jumps & Shock Prior To The Competition Phase
    Vertimax
    Basketball Physical Preparation
    Serial Repetition Method & Max Speed
    Glute Ham Raise
    Depth Jump Box Height
    Heavy Athletes & Shock
    Sprinter Block System
    Increasing 100m Sprint Speed
    Relationship Between Squat & Vertical Jump
    Uphill & Downhill Running
    Isometrics







PRIMARY EMPHASIS OF RESISTANCE EXERCISES EXECUTED WITH DIFFERENT OVERLOAD WEIGHT, REPS, NUMBER OF SETS, AND DIFFERENT REST INTERVAL DURATIONS

weight in % of max    num of rep    num of set   rest between set   emphasis of training
70-100%                   1-6              4-8              3'-4'                    maximal strength; explosive str w/ large external resistance
80-90                       5-10             4-8              3'-4'                    explosive strength w/ moderate external resistance
70-80                       8-12             3-6              1'-2'                    max strength with an increase in muscle mass
50-70                      10-15            4-6              3'-4'                    speed of movements & explosive strength w/ small external resistance
50-70                      20-40            2-4              45"-90"               local muscular endurance w/ large external resistance
30-60                      30-50            2-4              45"-90"               local musc end with small ext resistance
20-30                      15-20            3-5              3'-4'                    quickness and frequency of non-loaded movements







MAX STRENGTH EFFORT METHOD (MSEM):
- develops maximal and explosive strength, without significant increases in muscle size
- adaptations in central mechanisms regulating muscular tension
- improves anaerobic energy systems- optimizes speed of muscle relaxation
- improves athlete's ability to generate powerful concentrated muscular force
- HIGH INTENSITY, LIMITED VOLUME
- VARIANT 1: MAIN VARIANT:
  - 2-3 reps @ 90-95% 1RM (with obligatory muscle relaxation between reps)
  - 2-4 sets with 4-6 minutes rest periods
  - once every 2-3 weeks during off season.. once every 1-2 weeks during pre-season
- VARIANT 2: ALTERNATIVE VARIANT:
  - after warmup, complete lifts with 90, 95, and 100% 1RM
  - then, 95, 100, and higher
  - between each lift, rest 4-5 minutes depending on how the athlete feels

muscle relaxation exercises for MSEM ^^^:
- conducted between individual repetitions of a single set.
- ie, back squat: athlete performs one squat rep, racks the bar, performs relaxation movements, then unrack the barbell and perform another rep... this is continued for all reps of the set.



SERIES REPETITIVE METHOD:
- creates a load slightly lower than the previous maximum force level

- VARIANT 1:
  - MAX STRENGTH DEVELOPMENT + HYPERTROPHY

  - resistance = 75-80% 1RM (10-12 reps)
  - slow motions until volutional fatigue
  - 2 sets with 2 minute rest for 2-3 muscle groups
    - if working only one muscle group: 3 sets can be used
  - NOT effective in improving speed
  - useful in the beginning of off season to prepare muscles for intense workloads

- VARIANT 2
  - MAX FORCE DEVELOPMENT WITH LITTLE HYPERTROPHY

  - complete 3 sets: 80% 1RM (8-10 reps), 90% 1RM (5 reps), 93% 1RM (3 reps)
  - 2-4 minutes rest
  - during one training session, perform 2-3 series with 6-8 minutes rest in between
    - as strength increases of an athlete, increase resistance by 5%

- VARIANT 3
  - DEVELOPING SPEED FORCE FOR CYCLICAL AND NONCYCLICAL SPORTS

  - load limited to 30-70% 1RM, depending on resistance that must be overcome during sport
  - 6-8 reps with maximum velocity, muscle being relaxed after each repetition
  - 2-3 sets in each series with 4-6 minute rest interval
  - 2-3 series in each training session, with 8-10 minutes rest in between series

- VARIANT 4
  - SPEED AND FREQUENCY IMPROVEMENT OF UNLOADED MOVEMENTS

  - resistance 15-20% 1RM
  - execute movement with maximal speed
  - if emphasizing speed, then frequency of movement should be moderate, with muscle relaxing between reps
  - if emphasizing frequency of movement, then exercise should be performed at maximal tempo
  - series consists of 2-3 sets, 8-10 reps
  - 2-4 minutes rest in ^^ speed scenario
  - 4-6 minutes rest in ^^ frequency scenario

- VARIANT 5
  - DEVELOPMENT OF REACTION SPEED OF FORM AND MUSCLE COORDINATION

  - exercises should copy movements of competition
  - resistance = 30-40% 1RM
  - emphasis on QUICK START OF MOVEMENT on the specific competition signal (visual, tactile, etc)
  - training directed toward imprvoement of speed of muscle recruitment and coordination
  - series includes 4-6 reps with long pauses
  - 4-6 minute rest intervals
  - some cases, exercises performed via explosive isometric muscular tension

- VARIANT 6
  - STRENGTH ENDURANCE DEVELOPMENT DURING HIGH INTENSITY PERFORMANCE

  - resistance is 90-93% 1RM
  - exercise performed at slow motion
  - 3 sets of 2-3 reps
  - 4-6 minutes rest
  - SETS PERFORMED UNTIL VOLITIONAL FATIGUE (not failure)
  - AFTER that resistance should be decreased by 5%, and another 2-3 sets should be performed




COMPLEX METHOD:
- multi directional development in one training session
- positive improvement of the previous workout used to increase effectiveness of the next work

- VARIANT 1
  - DEVELOPMENT OF EXPLOSIVE MUSCULAR FORCE

  - two sets of 2-3 slow reps using 90% 1RM
  - then 3 sets of 6-8 reps with 30% 1RM (MAXIMUM EFFORT, RELAXING MUSCLES BETWEEN REPS)
  - rest interval between sets: 3-4 minutes between sets
  - rest interval after changing the weight for lighter sets is 4-6 minutes
  - perform 2-3 series in one training session with 8-10 minute rest period

- VARIANT 2
  - FOR SPEED IMPROVEMENT

  - one series includes: 2-3 sets of 3-4 reps with resistance of 50-75% 1RM, and 2-3 sets of 6-8 reps with a resistance of 30% 1RM performed with maximum speed and muscular relaxation between reps
  - rest intervals between sets: 4-6 minutes
  - rest intervals between series: 8-10 minutes

- VARIANT 3
  - IMPROVE SPEED AND FREQUENCY OF UNLOADED MOVEMENTS

  - perform 2 sets of 3-4 reps in moderate tempo with 50-70% 1RM, followed by 2-3 sets of 8-10 reps using 15% 1RM (increasing speed with moderate tempo and relaxation between sets, and increasing frequency with maximum tempo respectively).




INTERVAL METHOD:
- used for development of local muscular endurance by improving energy storage and its efficacy during cyclical work
- improves oxidative abilities

- VARIANT 1: DEVELOPING ANAEROBIC + ALACTIC ENERGY SYSTEMS
  - improves anaerobic energy supply including CP & lactic acid systems... speeds up aerobic glycolysis
  - work at max intensity for 10 seconds with frequency of 1 movement per second
  - resistance is limited to 30-40% 1RM (movement should not slow down)
  - rest periods are 30 seconds initially, but, with athlete's improvement, can lower to 10 seconds
  - start by performing 5-6 reps, gradually increase to 8-10 reps
  - each workout should consist of 2-3 series with 8-10 minutes rest between each series

- VARIANT 2: DEVELOPING ANAEROBIC + ALACTIC ENERGY SYSTEMS
  - work for 30 seconds with moderate intensity
  - have 60 second rest interval
  - then work again for 30 sec..
  - resistance = 30-40% 1RM
  - tempo: one movement per second
  - 6-8 reps in each series
  - in each training session, 2-3 series with 10-12 minutes rest in between
  - progressive overload: achieved by increasing resistance while preserving the same tempo of movement or increasing tempo of movement with constant resistance




STIM METHOD:

- two successive muscle activities
- first: (tonic), carried out slowly with major resistance & a limited number of reps
- second: (developing), cconducted with an extremely concentrated, explosive effort with smaller weights (30-40% from max) and significantly more (optimum) repetitions.
- result: the preliminary (tonic) activity essentially increases the power output of the subsequent, because of its tonic effect on the - CNS, which is in effect the main training effect of the stimulation method.


examples:
- 2-3 complexes of each
- rec = recovery

back squat @ 70-80% for 2x5-6 reps (rec 2-4 min)....... rest 4-6 minutes...... single leg hops 2-3x6-8 (rec 4-6 min)..... rest 6-8 minutes..
back squat @ 80-85% for 2x2-3 reps (rec 3-4 min).......rest 3-5 min...... weighted jumps 2-3x4-6 (rec 3-4min) ....rest 6-8 minutes
back squat @ 90% for 2x2-3 (rec 3-4 min)..... rest 4-6 min....... jump squats @ 30% for 3x6-8 (rec 3-4 min)..... rest 8-10 minutes
back squat @ 90-95% for 2x2 (rec 2-4 min)...... rest 4-6 min... depth jump (h = 0.75m) 2x6-8 (rec 4-6 min).... rest 8-10 min


Variant of stimulation method for legs:
- vertical squat jump with a weight held between legs (16,24,or 32 kg). used as tonic work.
- two sets of 6-8 jumps with rest 3-4 minutes conducted. Then after rest of 3-4 minutes, the second DEVELOPING exercise is executed for 6 or 8 reps multiple jumps from one
- leg to the other with max effort.
- the work consists of two sets of 5-6 reps of exercise with rest between 3-4 minutes. this series is repeated 2-3 times with the - rest of 5-8 minutes.

Variant of stimulation method for sprinters:
- sprinters increase speed of the initial acceleration and the running speed after intense jumping exercises. three hops from one leg to the other over 60-80m with resting pauses of 1.5-2 minutes between bouts, increases speed by 2-3% in the main part of the training session of middle distance runners. the velocity of short distance runs increases, and maintained over a series of runs.


stimulation method defined by:

1. first (tonic) exercise has no principal value. key muscle groups must be activated and that they work hard. as the second (developing exercise), its motor structure should approximate the competition exercise as mushc as possible and be conducted with extreme explosive effort.

2. the effectiveness of the stimulation method depends on following closely the work regimnt, number of reps, rest intervals, amount of weight, etc. To develop explosive strength & reactive ability it is necessary to follow the guidelines,w while at the same time, seeking the optimum individual variant of the regiment in each concrete case.

3. BETWEEN SETS IT IS NECESSARY TO WORK ON FLEXIBILITY AND RELAXATION OF MUSCLES. do light jumping, jogging, relaxation, flexibility.

4. During training, it is necessary to increase the intensity of the tonic work, not by increasing volume, but the amount of weight. Not necessary to change the amount of work (reps/sets/series) weight of load or intervals of rest for the developing exercise.

5. don't do at end of training or in fatigued state. effective only when fresh.

6. can last 40-60 minutes, should be first training session of the day (in case there are 2-3 etc per day). training sessions to follow should be no less than four hours.

7. stim method is mainly intended for the purpose of stimulating the ability of the CNS to generate a stream of impulses to the motor periphery. it has a strong training effect and SHOULD NOT be applied frequently. During the training stage where there is concentration on special strength training, it should be utilized no more than one-two times per one week.


"nature has provided man with the possiblity to enhance his abilities in extreme situations, and we need to utilize it in the training of the high class athlete."



From Verkhoshansky himself, forum post:



Dear Jamie Douse,

you complete all sets of the tonic exercises and after you complete all sets of the development exercises.

This is the variant of the complex method, in which:

-        the first work (tonic), consist in 2 sets of 6-8 jumps with  Russian Kettlebell held between the legs

-        the second work (developing), consist in 2 sets of 5-6 repetitions of multiple long jumps  (6 or 8 jumping passes from leg to leg).

After you have completed two sets of tonic work with Russian Kettlebell (2 set of 6-8 jumps with 3-4 minutes  of rest between every set) you should have a rest of 3-4 minutes.

After this you pass to the developing work:

1)      execute the multiple long jump (6 or 8 steps from leg to leg) with the maximum effort;

2)      return to the starting place and immediately repeat the exercise 1);

3)      return to start place and repeat the exercise 1) again for 4-5 times. This is one set of 5-6 repetitions of exercise.

4)      After, you should have a rest interval of 4-6 minutes, than you repeat the same set of 5-6 repetitions of the same exercise: i.e. the multiple long jump with (6 or 8 steps from leg to leg) with the maximum effort.

Yuri Verkhoshansky















THE SHOCK METHOD:

- 4x10 DJ's from 30" through 42", only for advanced athletes who have done progressive preparation to safely utilize depth jumps. Box height depends on goals and preparedness. 30" Box is generally used for reactive abilities + explosive strength while 42" box would be used by more advanced athletes to improve max/explosive strength.
- No more than 400 DJ's in 3 weeks.

Check the posts:

Shock Method Volume & Low Intensity Depth Jumps

How To Perform Depth Jumps

Depth Jump Progression

Rest Duration Between Depth Jumps

Depth Drop Height

Depth Jumps & Shock Prior To The Competition Phase

Depth Jump Box Height
















VARIOUS NOTES


process of attaining sports mastery (PASM)
3 keys:
1. to achieve PASM -> steady rise in specific motor potential of the body and the improvement of a sportsman's skill to utilize it effectively in training and competitions. the rise of specific motor potential is accomplished with the means and methods of SPP

2. the increase in key motor function in PASM slows and its stagnation in elite athletes requires that the intensity of training be increased.

** become main component of the training system instead of an addition to it


3. motor potential over many years must increase, yearly SPP



qualities:
speed of movement and locomotion
local muscular endurance
co-ordination of movement and efforts
quickness of a motor reaction
velocity and frequency of movements without weight
the ability of muscles to relax

means and methods of strength training for specific sports should conform to the required motor qualities in terms of:
- the structure of muscles involved in the work, amplitude and direction of movement
- the speed with which the working muscles develop maximum force




methods of SPP

methods with which specialized training influences are organized such that the biomechanical, physiological, and bio energetic parameters of competition activity are closely approximated.

"the supermethods have been developed.. as an alternative to doping and anabolics"

super methods based on "principle of forced (compulsory) intensification of the regime of working"



principle of forced intensifcation of the working regime in training conditions

the greater the volitional effort, the more force is produced in an isometric muscle contraction.
the more forceful the athlete concentrates on lifting a barbell, the greater its speed of movement.
the effect of any traditional training method is determined by the limit (1RM) of the athlete's strength of will

if excitability of the CNS is increased beforehand, elite athlete can lift a barbell with a weiht he was unable to lift without this excitation

********** "a sportsman instantaneously produces an effort of such power he could not exhibit under ordinary training conditions in a take - off after a depth jump."

"so when an athlete lifts a barbell or executes an ordinary vertical jump, the effort is entirely volutional. everything depends on his concentrated effort and the mobilization of motor potential. If the sportsman conducts a vertical take-off after a depth jump with the aim of flying up as high as possible or runs down a slight incline at maximum speed, these conditions force his central nervous and physiological systems to exceed the ordinary boundaries. The creation of such conditions in training process is the force intensification of the work regime which becomes a potent training stimulus."

"apparently, under these conditions the body mobilizes any innate mechanisms designed by natrue to be available for these and even more complex, extreme situations."






innate potential of the human organism:
- reserves employed in reactive movements (15%)
- physiological reserves employed under conditions of elevated motor activity (20%)
- special reserves mobilized only under conditions of muscle performance of great intensity or long duration (35%)
^^ inhibited by the CNS
- innate defended reserves mobilized only in extreme, life threatening situations (30%)
^^ inhibited by the CNS

these reserves not accessible regardless of the intensity of the volutional effort without special long term training.

the cns mechanism controlling the mobilization of the contractile function of muscles of gymnists gradually is perfected during many years of training - making it possible to realize the motor potential fully (including the special reserves) in a volitional effort).

the application of special reserves with traditional methods of SPP, through strength of will impulse, becomes increasingly difficult and involves major time & energy by the athlete.

the subsequent increase of the special work capacity level requires increases in the force (intensity) of the training.

"consequently it is necessary to create the training conditions that will force the body to mobilize the hidden (concealed) functional reserves and to form central nervous system mechanisms for their application, ie to make them accessible for mobilization from strength of will impulse"






SHOCK METHOD:
- intended for the development of explosive strength of muscles and the reactive ability of the neuro muscular apparatus

" the essence of the mthod consists of a stimulatory muscle stretch created by the kinetic energy accumulated from the athlete's falling body from a specific, strictly prescribed height. The resistance of the falling body (the shell) is stopped over a short movement path. This produces a sharp muscle-tension which creates instantaneously, a resilient potential of muscle-tension and stimulates a high-intensity neuro-impulse on motorneurons. This in turn promotes a faster switching of the muscles from eccentric to concentric work and a more powerful contraction. "

"the stimulus comes not from a weight, but from a free falling body (shell)"

"when free weights are employed, the magnitude of the muscles working tension is a function primarily of volitional effort. However in the shock method, the activation of the working muscles is forced. The external factor of the weight example only assists the force produced by the muscles; on the other hand, with shock regime the external factor (kinetic energy) forces the body to mobilize the innate motor resources."

simplest and most appropriate use of shock for developing explosive strength & reactive ability of the extensor muscles of the legs is the depth jump from a strictly prescribed height.study by verk:

"the experimental group utilized depth jumps (for 3 weeks; 3x/week; 40 jumps each training session). The back squat and traditional jumping exercises were eliminated from the program. The changes in the level of explosive force and reactive abilit of the neuromuscular apparatus were measured weekly on a special device.

the improvement of all recorded characteristics [speed of movement, maximum effort, maximum strength of muscle, power of effort] in the experiment group exceeded significantly the same parameters of the control group. The biggest increase in the speed of the loaded movement (V) and power (N) was found to be in beginning segment of the working amplitude of the control movement"

shock method effective for starting strength and increase in power of muscles working in ballistic movements.
- enhances effectiveness of the central regulation of the production of power (especially, through the mobilzation of a greater number of motor units, a higher frequency impulses and an enhanced synchronization of the motor neurons.

- increases the stiffness of muscles (stiffness of the sequential resilient component), this plays an important role for a fast onset of muscle contractions when they are called upon to switch rapidly from eccentric to concentric work; especially when overcoming a large external resistance, for example, in weightlifting exercises and athletic jumps.



conclusions on shock:
1. kinetic energy of the falling body which creates the intense stimulation of the muscles in an amortization phase, does not slow the speed of their subsequent contraction (which happens with weights). In fact, quite the contrary, this kinetic energy augments the speed of the resulting contraction.

2. the mobilization of muscles stimulated in the shock regime is "forced". In weightlifting exercises the magnitude of the mobilization of muscles' motor potential is dependent chiefly on volitional effort. However, in the shock method the CNS and motor apparatus are forced to react to the extreme conditions created in the amortization phase of the impact such that subsequent magnitude of muscular contraction is simply outside the realm of volitional effort.

3. has a profound training effect, which is significantly greater than any other methods of "natural" stimulation of muscles. Therefore, it is imperative not to exceed the optimum dosage and duration of use in training.

4. because of its profound effect on the CNS, the muscles, ligaments, the shock regime should be utilized in the training of highly skilled sportsman following a period of preliminary speed-strength training.

5. don't execute depth jumps with a barbell on shoulders (recommended by bompa). First and foremost this distorts the idea of the shock method and secondly, there is a significant risk of injury to the loco-motor apparatus and the spinal column. A functional lack of knowledge of biomechanics, muscle physiology, as well as an inadequate grasp of the concept of the shock method could condone such an exercise protocol.

shock should occupy a special place in the system of special physical training and be utilized at specific times of the year.

should not be included in training of children and low-level athletes. poses danger to ankle, patella, ligaments, and tendons.







THE STIMULATION METHOD

- to employ the hyper excitability of the CNS created by breif powerful muscular tension, to enhance the subsequent specific work, in order to develop explosive strength & the reactive ability of the neuro muscular apparatus.

- any irritant which stimulates muscle activity, however short term, leaves traces in the nervous system. the trace phenomenon remains for some time after the stimulation has ceased. These traces can have a significant effect on the subsequent muscular activity; in particular, enhance the magnitude of this activity. For example,the preliminary isometric tension has a positive effect on the subsequent dynamic work. This effectiveness of this preliminary tension is up to 20% higher in comparison with the work conducted without preliminary isometric tension.


study: the effect of throwing an object after stimulatory work increases on the average by 38-40% after preliminary stimulating work (pressing a barbell with 80% of maximum, 3 sets of 3, followed by rest between first and second bout of work for 5-6 minutes.

- movement time reduced, amplitude is greater, speed of movement increased significantly, power of work increase significantly
- trace phenomena in the NS and their effect on subsequent work are the end result of many factors: force of the tonic influence, degree of fatigue and time separating the preceding and subsequent work


back squat (tonic work)

after tonic work (back squat in this case), the max effort increases by 26% from the initial level after the first minute, and then by 4th/5th minute it reaches 65%. "the amount of time required for the maximum increase in effect falls 2.6% immediately after tonic work. Then this time drops to 3-4 minutes up to 4.6%, and the subsequent in
creases exceed the initial level considerably."

- the effect of the stimulation determines the amount of time to reach a maximum of force & duration of the after-effect of the tonic work. It is important at which moment the subsequent work starts.



vert stuff:
maximum height of the vertical standing jump is reached after the 3rd/4th minute. The difference is a 6.8% increase over the initial level. After the back squat, an increase of 8.0% from the initial level is realized in the 8th-10th minute after depth jumps.





adaptation process of MC determined and limited by 3 factors:
- reserves and replenishment velocity of glycogen in the muscles and liver
- duration of the synthesis of proteins
- functional potential of the hormonal systems


entire volume of metabolic processes in the organism at the level of these reactions is regulated by the endocrine system.

- repeated large loads in the MC can ensure a training effect only within their current functional capability.

- "attempts to use large loads of different directivity 4-5 times a week with a 24 hours interval in order, for instance, to improve an athlete's speed development ability & endurance during aerobic and anaerobic work, are hardly justified."
repeated volumetric loads would, irrespective of their direction, lead to exhaustion of the functional potential of the hormonal systems, and suppression of their functions....

- protective reaction necessary to prevent the excessive exhaustion of the organism

1. the intensified disintegration of proteins, as a result of intensive muscular work, undercuts an athlete's ability to effect explosive efforts.
2. a training session held the day after large load practicals, even if loads are reduced in volume and intensity but are of the same specific directivity, leads to the intensified expenditure of protein
3. "with the 3rd training session running, even if volumetric (moderate intense) loads are employed, there begin protein synthesis and plastic processes, the urea level goes down, and the NMA function begins to restore.4. if rest given after 3 days, organism will fully restore its initial state. if a large load day follows again, the aforementioned trend in the dynamics of functionality will repeat itself.


training day:
experiments with daily repeated intensive training practicals reduce athletes' reserves of carbohydrates, which reveals itself in the reduction of glycogen content in the working muscle groups and in glucose content in the blood.



when a movement is produced from a state of complete relaxation, the subsequent action is usually slower and less forceful -- verkoshanksy







QUICKNESS & VELOCITY:

quickness - rapid movement entailing little resistance or muscular effort
- specific capacity of CNS to regulate efficiently psychomotor function

velocity - which relates to movements requiring a considerable output of energy and against high resistance
- based on regulatory mechanisms and on necessary metabolic processes

brief duration movements; two conditions
1. does not require great expenditure of strength or energy
- occurs through speed conceived and implemented in the motor cortex of the brain
- quickness
- specific functional capacity involving athlete's psychomotor skills
- specific capacity of CNS to regulat psychomotor function
2. significant expenditure of energy & muscular effort
- velocity etc
- speed of movement or locomotion indicates the degree of the athlete's special preparation





movement quickness depends on which fibers are primarily aroused (SLOW (STF) or FAST (FTF))
- primarily fast twitch athletes have higher speed of movement and strength
- LIMITING FACTOR: CHARACTERISTICS OF CNS
 + athletes whose nervous systems have a low strength threshold, ie, those who are excitable and impulsive, are quicker
- when quickness of movement does not require endurance or strength, high work volumes are inadequate - work volumes for high level sprinters are usually low.




examples of quickness of movement;
- short latency period of muscular reaction
        - latent period characterized by two factors:
                + regulation of neuro-motor apparatus (cannot significantly be improved) and the motor structure of movement
- simple isolated movement (no overloads)
        - single blow in boxing, shot in hockey, etc
- movement involving more than one joint and requiring a variation of body position in space, or the transition from one action to the other, without great external resistance
        - co-ordination is more complex
        - boxer needing to change direction, stepping sideways, moving body and head in opposite directions, changing from attack to defense
- rate of a movement without overload.
- can be observed between 9 and 13





when the required co-ordination is complex when a greater body mass is transferred, quickness depends on strength".

"if we consider the functional anatomical structure of the human body, its maximum speed of movement is influenced by the fact that a higher rate can be achieved by the uppers limbs as against the lower limbs, and by the left-hand limbs as against the right hand limbs."

"it has been observed that the maximum rate of all movements involving a single joint has no correlation with maximum stride rate or a sprinter's running speed."





"the rate of movement increases when symmetrical muscles are involved, or when the accoustic analyzer is stimulated. In boxing, the rate of movement has a direct connection with breathing rhythm and to the boxer's ability to control his rhythm. Another important factor that favors a high rate of movement is muscular relaxation."

quickness influenced mainly by two factors:
1. organization and functional regulation of the neuromotor apparatus
- strictly individual (cannot be improved significantly, genotype)
2. active and operative implementation of the motor structure of the movement
- responds to training & provides potential development of quickness
- master motor co-ordination








MOVEMENT AND LOCOMOTION VELOCITY

velocity - mobilization of a group of physiological systems
        - based on regulatory neurophysiological mechanisms and on metabolic processes
        - in acyclic movements, determined by muscles capacity to overcome external resistance.

sprinter's performance:
- depends on a number of motor abilities (such as explosive strength, initial acceleration capacity, ability to maintain maximum speed over a given distance, endurance capacity.        

- INITIAL ACCELERATION determined by stride length (not stride rate), achieve through high level of explosive & maximum strength of muscles involved. acceleration is totally different than the rest of the race: "the correlation between speed strength index of the thigh flexor muscles and the initial rate of acceleration is very significant, while the correlation between this same index and running speed in the rest of the race is not significant"


"the main difference between a practice run performed at maximum or medium intensity, or a long jump performed with a complete or with a short run up, lies in the intensity of the impulse current from the motor cortex of the brain, which determines the intensity of the work performed by the motor apparatus and, consequently, determines energy requirements."

high velocity types of locomotion are performed without direct afferent signals (ballistic movements for examples). CNS determines structure in space & accuracy.

high velocity cyclic types of locomotion
- feedback very important for correction of successive movement cycles
- an increase in velocity (ie running) depends on the frequency of the cerebral cortex impulses directed to the motor neurons of the spinal cord.
- these impulses arouse and coordinate the skeletal muscles.
- at same time, motor cortex controls flow of afferent signals providing info on the results achieved (feedback)


energy production:
- characterized by speed and intensity of mobilization of energy in muscle fibers
  + ie, speed of ATP breakdown when cns impulses arrive
- speed of contraction/relaxation of muscles depends on myosin atpase and on fast action of calcium pump which determines calcium ion concentration in the myofibrillar inter-space of muscle cells.
- when high degress of strength required, m.vel also depends on the contractile protein content of the muscle.
- when repeated several times at high velocity: need for ATP anaerobic re-synthesis (creatne kinsase/glycolysis)
- duration - determined by the possibility of ATP aerobic re-synthesis and by body's energy potential (ie amount of glycogen reserves in muscle/liver)

"an increase in respiratory atp re-synthesis is very important in speed training:
during rest period : energy re-synthesis occurs from aerobic phosphorolysis (recovery for reps/speed training)
when sprinter runs 100m in 10.0 sec, does not require high production of aerobic energy, but he does need adequate aerobic capacity to achieve a fast recovery, and therefore, be capable of performing a number of reps during training"

muscle relaxation:
- very important
- very imp for cyclic types of locomotion
- associated w/ atp re-synthesis between muscle contraction
- relaxation time varies as skill improves
- some sprinters ; improvement in performance mainly result of an increase in muscle strength
- talented sprinters - show a very slight increase in strength & greater capacity for muscular relaxation


muscle elasticity:
- important in cyclic/acyclic locomotion
- accumulating elastic energy during the preparation phase of a task and employing it fully for the execution of the task, through an increase in strength of motor impulse.
- economical : 60% of total mechanical energy can be recovery, only about 40% is really spent in movement cycle. last quota replaced by metabolic energy sources.
- as velocity increases, percentage of non-metabolic energy increases

speed training adaptive changes to CNS, physiological, and bio-chemical, develop more slowly than do the capacities for strength & endurance, can only be maintained for brief periods of time.

adaptive changes induced by strength training & speed training are very similar
- increase in muscle myoglobin, indicates an adaptation to oxygen deficit
- increase in myosin ATPase and Ca2 consumption in the sarcoplasmic reticulum (favors fast contraction & tensile strength)
- strength training induces significant increase in elastic myostromin, allows better, faster muscle relaxation.

four specific high velocity work regimens:
- acyclic work, concentrated / isolated effort followed by relatively long pause
  + determined by total muscular effort
  + increase in velocity may be obtained by increasing the force transferred to the body or the implement thus shortening the time of execution of movement.
  + improving capacity of motor cortex to dispatch intense efferents to muscles, increasing potential of body's functional systems and organizing their rational interaction, intensifying the energy mechanisms and by creating methodical bio-dynamic structure of sports movement.
  + for throwers, performance improves by increases in circulatory system, achieved through increase in stroke volume and decrease of heart rate and of peripheral resistance. AEROBIC CAPACITIES VERY IMPORTANT IN TRAINING PROCESS OF WEIGHTLIFTERS.

- initial accelerations - speed developed very quickly, aim being to achieve maximum speed in shortest time
        - determined by body's maximum anaerobic power
        - high correlation between maximum anaerobic power and maximum muscle strength
        - high anaerobic power allows organism to repeat initial accelerations efficiently (during training and competition)
        - maximum anaerobic power (MAP) best developed through specific strength training, organized according to particiular competition requirements.
        - bobsled tries to recruit throwers, jumpers, and sprinters
- distance work - speed endurance, in which high speed must be maintained for longer time
- alternate work, includes all above regimens


cyclic locomotion:
- intensity determined by intensity of impulse of motor cortex of brain
- three distances
- sprints (impulse current = maximum), activates fast twitch and intermediate fibers
        - increase in anaerobic ATP re-synthsis, phosphocreatine, and glycogenolysis, which produce lactic acid in muscles involved and in blood
        - main sources of energy : PCr and muscle glycogen
        - speed limit set by capacity of motor cortex to maintain maximum impulse intensity, speed and potential of metabolic reactions, amount of PCr and glycogen reserves in muscle, and the level of lactate concentration in muscles.
- middle (sub max)
        - intensity of impulse current to the spinal cord motor neurons and motor apparatus work is lower
        - mainly slow twitch and intermediate muscle fibers, small percentage of fast
        - energy substrates = glycogen and free fatty acids
        - work capacity determined by oxygen transport, determined by pulmonary ventilation & by flow rate of blood (related to HR and to systolic blood flow).
        - oxidative capacity of the slow twitch fibers is extremely important.
- long distance (medium)


cyclic sport speed:
- determined by movement rhythm (stride rate) and intensity of effort (stride length).
- average velocity of a cyclic movement (Vm) : Vm = L x R: L = stride length, R = stride rate.
- final result determined by energy expenditure
- specificity of movement depends on "forward impulse" and on vertical oscilation of the athlete's centre of gravity, which greatly influences energy consumption.
- stride rate/length can be automatically found in well trained athletes, allows for minimum oxygen consumption.
- longer stride more efficient in terms of energy consumption, due to optimal rate of movement.
- runner must have a high level of explosive strength, in order to have a long, elastic running stride. must also have considerable local strength/endurance, in order to maintain stride length over the entire distance and in the final spurt.
- speed tends to increase at first because of stride length
- during final burst of sprint, athletes tend to decrease stride length, stride rate and movement velocity. length decreases before decrease in speed, rate is increased. when rate cannot compensate, the sprint then suffers.
- well trained athlete will use less energy to move the same load, as lesser trained athlete
- high level runners have shorter contraction times, and higher relaxation times.o

"high psychological tension causes a deterioration of the physiological, biochemical, and psychological functions, with a resulting negative influence on movement velocity and technique (co-ordination).


"athletes with a high work capacity, therefore, have an exceptional economy in oxygen consumption and blood flow rate, this provides stable respiratory parameters and thus influences the efficiency of the energy supply and recovery"

requirements of particular locomotion velocity depend on:
- total duration of game
- duration of specific phases of game
- duration of breaks
- size of playing field
- characteristics of body's work regimen
- relationship between active and passive actions and possibilities of recovering during game

Capacity by Sport
sport                   capacity
volleyball              strength endurance (particularly for jumps)
tennis                  explosive strength, maximum anaerobic power
wrestling               maximum strength, explosive strength, strength & speed endurance
games on large fields   strength endurance, explosive strength, max anaerobic power,
fencing                 reaction time, static endurance, dynamic endurance
boxing                  rate endurance, speed endurance, explosive strength endurance

training should be improved for cardiovascular system and adaptation of muscular system to oxygen consumption and to aerobic metabolism.



methodology:
1. velocity & quick show significant correlation when their is slight external resistance, when the movement is simple, and when intensity and duration are low... otherwise correlation is not significant
2. determining the limiting factors of speed and of quickness are different. require different means and methods.
3. no limit to development of movement velocity (locomotion), as opposed to quickness. limit to development of quickness set by individual characteristics. development of velocity is practically limitless, because the development of strength and of endurance, as well as improvement of co-ordination, is unlimited.












DEVELOPING SPECIAL STRENGTH IN SPEED ATHLETES

improving in jumping/throwing determined by athlete's speed strength levels

shortcomings
- the more the better is not always true, optimal load volume should be used
- parallel use of special strength training & technique training employing a great amount of corresponding methods, which reduces the effectiveness & quality of technique training
- nonspecific methods which have lost their training effect & demand alot of time/energy
- over-saturation with strength workouts during periods of the year in which there is no acute need for them
- an unoriginal approach to speed-strength training, using the same means & methods year after year

correlation between absolute muscle strength, the ways to develop it, and qualitative movement characteristics.
- has a negative effect on movement speed and on the ability of a muscle to display explosive efforts
- amount needed determined by sport (by amount of resistance to overcome and/or the speed with which it must be overcome)
- needed if athlete must overcome great external resistance and if there is even the briefest isometric contraction along with a significant external load (hammer throw/triple jump/high jump/shot put)
- less absolute strength needed to overcome light external resistance (long jump/javeline throw)
- if external resistance is insignificant (sprinting/hurdling), even lower absolute strength required


"any excessive amount of strength work, executed over a prolonged period of time, reduces movement speed and a muscle's ability to display explosive efforts. A cyclic, wave-like increase and decrease in the amount of strength work provides the same wave-like but steady increase in movement speed and explosive muscle strength".

"a reduction in the amount of strength work, providing a chance for the body to recover and advance to a higher functional level, is quite important at this stage. A brief period of active rest provides good recovery after intensive high-volume strength work, and speed-strength may rise by 10-15%."

"the need to isolate the magnitude (of total work) and the duration (distribution over time) of strength training volume. specifically, the concentrated or distributeed variants should be distinguished.
concentrated : involves a concentration of strength work over a limited span of time
distributed = involves a distribution of the same or slightly greater volume of strength work over a prolonged period of time
"

distributed: speed strength indicators increase at first, then they drop, and after a stoppage of high volume work they have a tendency to increase slightly.
- variant of high volume loads does not provide a substantial increase in special strength fitness level

concentrated variant: more effective
- characterized by a drop and then a significant rise in speed strength
- this is a manifestation of the so called "delayed training effect" of strength work
- magnitude greater if concentrated strength work is followed by specialized work of moderate volume, but with a higher power output of the muscular contractions (technique work, competitions, controlled starts)
+ concentrated work depends on it's content and structure
+ methods with a greater training effect are introduced, successively, into training (jumping exercises, barbell exercises, jumps (leaps) after depth jumps

technique work
- throwing w/ maximal and submax efforts
- jumps with full approach etc
- executed in high volume
- this is maximally specialized speed-strength work
- "actual data show that a 2 month concentrated volume of strength work (with subsequent specialized work) provides an increase in speed-strength for 2-3 months"


strength work ................... technique work
preparatory period ............. competitive period









RESISTANCE EXERCISE AS A SPECIALIZED MEANS

resistance exercise:
- improve muscular strength
- improve speed of movement
- local muscular endurance
- velocity & frequency of movement without resistance
- reaction time
- rate of muscle relaxation

main criteria of the work effectiveness of sport movement:
- speed of muscular contraction

speed depends on:
- magnitude of muscular tension
- velocity at which the tension increases

the higher the external resistance, the higher the magnitude of tension that must be reached in order to obtain the necessary speed of contraction.

the increase of the speed of muscle contraction, as a result of training, is obtained through the increase of the following:
- moto neuron impulse
- muscular hypertrophy
- power & capacity of energy providing mechanisms
- functional supporting physiological systems of the organism
- more effective utilization of the motor potential of athlete assured by the appropriation of more expediant biomechanics of movement.

the higher the level of sport mastery and physical preparedness of the athlete, the more specific the base mechanism is that assures the speed of muscle contraction during the competition activity.

aim of SPP;
- intensify the regimen of muscular work
- activate all physiological systems that functionally support the concrete muscular activity
- should be very close or even exceed the level required for competition
- intensification of the regimen of muscle work can be obtained by resistance exerciss

when using resistance, important to consider;
1. exercises have a constant vector of external opposition force (Vertically down), careful choice of initial position/position at which max effort is produced
2. two criteria for selecting exercises for competition:
  - form of movement (muscle groups involved, direction, and amplitude of movement
  - regiment of muscle's work (velocity of force produced, energy systems involved)
 - important that maximum effort is developed at the same joint angle as it is during competition
3. choosing weight and method of training resistance exercises should be oriented towards:
 a = max strenth, b = explosive strength, c = speed strength, d = strength endurance, e = local muscular endurance

 a. maximum strength: when a sporting event requires overcoming great external resistance, and the increase of speed of movement by creating max effort
 b. explosive strength: when a sport requires fast acceleration or change in direction of movement with significant external resistance
 c. speed strength: when speed of movement is achieved by overcoming relatively small resistance
 d. strength endurance: when force production should be sustained for a period of time
 e. local muscular endurance: when a sport requires continuous speed at submaximal intensity


resistance training conducted through
- max effort
- series repetitive
- interval
- complex



"elite athletes have very high levels of SPP; however, it is possible to further raise this level through very intense methods of training. Therefore resistance training should not be used as a complimentary training but rather as part of the main training regimen."

"during extensive resistance training, the speed of movement temporarily decreases, which is normal. Later, speed not only recovers to the previous level, but significantly increases. Therefore, mastery of skills and speed training should be started after the cycle of resistance training".

resistance exercise can be effective only if:
- incorporated into a methodical system as a part of a yearly cycle

increase strength by increasing load, speed or tempo of movement in the interval method

what to evaluate
- main training direction of selected exercises and methods and classify them
- evaluate amplitude of training adaptation imposed by exercises and methods and rank them based on it
- divide exercises and methods within certain time frames, define their volumes and relationships to other training protocols


MUSCLE RELAXATION FACILITATES ATP RE-SYNTHESIS VIA THE CP SYSTEM & CREATES CONDITIONS FOR IMPROVING ENERGY SUPPLY.

REST INTERVALS BETWEEN SETS AND SERIES ARE REQUIRED FOR AEROBIC ATP SYNTHESIS AND MUSCLE RECOVERY, AND FACILITATE THE CREATION OF FUNCTIONAL INTERACTION BETWEEN MOTOR AND AUTONOMIC SYSTEMS DURING A GIVEN REGIMEN OF MUSCULAR WORK

IGNORING REST INTERVALS MOVES THE TRAINING EFFECT TOWARD INCREASING PROTEIN SYNTHESIS, MUSCULAR HYPERTROPHY, AND ENDURANCE, WHILE DIMINISHING DEVELOPMENT OF SPEED.

BETWEEN SETS AND SERIES (ESPECIALLY IN MAX EFFORT), MUSCLE SHOULD BE STRETCHED BY PERFORMING FULL RANGE OF MOTION SWINGING EXERCISES. THIS PRESERVES THE ELASTICITY AND HELPS MUSCLE TO RELAX. WITH THE INTERVAL METHOD BETWEEN SERIES, SUB MAX WORK SHOULD BE PERFORMED WHICH FACILITATES LACTATE REMOVAL AND IMPROVES MUSCLE OXIDATIVE PROPERTIES.















some more stuff from verk:

"any excessive amount of strength work, executed over a prolonged period of time, reduces movement speed and a muscle's ability to display explosive efforts. A cyclic, wave-like increase and decrease in the amount of strength work provides the same wave-like but steady increase in movement speed and explosive muscle strength".

"a reduction in the amount of strength work, providing a chance for the body to recover and advance to a higher functional level, is quite important at this stage. A brief period of active rest provides good recovery after intensive high-volume strength work, and speed-strength may rise by 10-15%."

concentrated variant: more effective
- characterized by a drop and then a significant rise in speed strength
- this is a manifestation of the so called "delayed training effect" of strength work
- magnitude greater if concentrated strength work is followed by specialized work of moderate volume, but with a higher power output of the muscular contractions (technique work, competitions, controlled starts)
+ concentrated work depends on it's content and structure
+ methods with a greater training effect are introduced, successively, into training (jumping exercises, barbell exercises, jumps (leaps) after depth jumps

adaptive changes induced by strength training & speed training are very similar
- increase in muscle myoglobin, indicates an adaptation to oxygen deficit
- increase in myosin ATPase and Ca2 consumption in the sarcoplasmic reticulum (favors fast contraction & tensile strength)
- strength training induces significant increase in elastic myostromin, allows better, faster muscle relaxation.

the increase of the speed of muscle contraction, as a result of training, is obtained through the increase of the following:
- moto neuron impulse
- muscular hypertrophy
- power & capacity of energy providing mechanisms
- functional supporting physiological systems of the organism
- more effective utilization of the motor potential of athlete assured by the appropriation of more expediant biomechanics of movement.













FORUM POSTS

These were taken from Verkhoshansky's forum a few years ago, he has plenty more on his forum so check it out: http://www.verkhoshansky.com (http://www.verkhoshansky.com) . Unfortunately the forum got broken a few times and posts are all mangled.



Shock Method Volume & Low Intensity Depth Jumps

I suggest to perform not more than 389 - 400 Shock Method Depth Jumps (4 series of 10 Depth Jumps three times a week) at the end of the preparation period, after the maxi
mal strength stage.

The use of Shock method, as no other training means, need to be” periodizated”.

The “low intensity plyometrics between shock phases” is not a good solution: the execution of  Depth jump with not maximal effort could destroy  the execution technique of this exercise. It’s better to use another exercises: the long bounces or the serial jumps.



Base Principle of Concentrate Blocks

"You can use every duration of strength concentrated loads (from one week to one month) it depends by the time that you have for preparation to the competition. The base principle is: if you have at your disposal a longer preparation period, you have more time for the concentrated strength stage and you could obtain more high level of final sport result."



Improving 20m Sprint Speed

To improve 20 meters speed the special physical preparation should include three type of training means:

-         overload exercises for maximal strength increasing,

-         jumping and bouncing exercises for explosive strength increasing;

-         specific bouncing and running exercises for starting strength increasing.

The best explosive strength bouncing exercise for the starting acceleration improvement is 3 – 5 bounces from leg to leg.

The best running exercise for the starting strength improvement is the speed running with large steps. The technique is  similar to the bouncing but the landing phases are much more quickly and elastic (by page 35 of  “Manual for coaches”):

“The jumps from leg to leg are done for a distance of 50 m and the time is recorded. The athlete starts by pushing off from both legs as in the standing long jump, and then lands on one and then alternates the legs consecutively. In one series there are 3-5 sets with a rest of 4-6 minutes between sets. In all, there are 2-4 series with a rest break of 8-10 minutes between series. This is a very good means for developing the power of starting acceleration.”.

For starting strength increasing could be used also the serial two legs jumps execution. The consecutive two legs bounces throw 8 -10 low track&field hurdles should be performed with the all exercise execution time registration  (as soon as possible). To avoid an injuries  in this danger exercise is better use every kind of “soft hurdles”.


With my best wishes for your work,

Yuri Verkhoshansky



How To Perform Depth Jumps

Dear Matt Barr,

1.       How important is it to minimize the landing/amortization time during drop jumps?  Is it more important, equally important or less important than the height reached during the subsequent jump?

The aim of Shock Method Depth (Drop) Jump is to increase the explosive strength and reactive capacity. The increasing of explosive strength and reactive capacity depend on the increasing of the height reached during the subsequent jump.  The landing/ amortisation time is a parameter of the Deth Jump execution.

In one of my experiments I tried to understand how could be changed the Depth Jump height and the lending time in the relation with the formulating of the aim of  the exercise:

1)  “to drop in low and to jump in aloft”. Result:  h - 69 cm  t - 0.24 s.

2)  “to drop in low and to jump in aloft as high as possible with more fast “lending – amortization”

     Result: h - 58 cm   t - 0.20 s

3)  “to drop in low and to jump in aloft as high as possible with  more slow “lending – amortization”. Result: h - 73 cm, t -  0.31 s



So, when the athlete try to minimize the lending/amortization time in Depth Jump execution, he cannot realize the maximal explosive strength effort.

The best Depth Jump result was obtained when I asked only “to lend softly and to jump in aloft as high as possible”.

 From the results of experiment we can observe that the execution technique and the result of Depth Jump depend on the formulating of the aim of  the exercise. If the athlete try to obtain the maximal jump height he performs the Depth jump with the maximal height and with the optimal landing time. If the athlete tries to obtain the minimal lending time he performs the Depth jump with minimal lending time, but the jump height could not be maximal.



 2. Is there a relationship between the maximal barbell squat strength of an athlete and the drop heights that they can execute the shock method from?  For example would an athlete who can squat twice their body weight be able to execute drop jumps more effectively from a higher drop height than an athlete who can only squat their own body weight.


In another experiment I studied the relationship between the drop height of Depth Jump and the parameters of its execution.

Thirty-six Track&Field athletes (jumpers, throwers and sprinters) performed series of  Depth Jump with different drop heights (from 0.15 to 1.55 m): in each series of Depth Jumps the drop height was 20 cm different one from another. It was evaluated: the reactivity coefficient (R = jump height – drop height), the maximal explosive strength effort (F max), the maximal power output (N) and  the landing time (T).

Athletes with different level of leg flexor muscles maximal strength performed this experiment: sprinters, jumpers and throwers, all these athletes performed the Depth jump with the bests R (circa 15.5 ), N (circa 375 kgm/s) and T  ( circa 0. 235 s) when the drop height was of 0.75 m. The Depth jump with the best Fmax  (circa 300 kg) was executed when the drop height was of 0.95 – 1.15 m.

So, the Shock Method could be used for the reactive capacity increasing (Dept jump from 0.75 height) or for the maximal explosive strength effort increasing (Dept jump from 0.95 – 1.15 m height).

Unluckily I didn’t study the relationship between the leg flexor muscles maximal strength of the athletes and the drop height of the Depth Jump in which they performed the best R and Fmax.

Nevertheless the results of my experiment indicated that, when the Depth jump has been used for the reactive capacity increasing, the drop height should have 0.75 m, and it doesn’t  depend on the legs strength of athletes.

When the Depth Jump has been used for maximal explosive effort increasing, the optimal drop height, probably, could be different for the athletes with different level of maximal leg flexor strength and it should be found for every athlete through measuring the results of Depth Jumps with different drop height (from 0.95 to 1.15 m).



Yuri Verkhoshansky




General Model of an Olympic Lifter Block System


thanks for your question, by chance in these weeks I’m working on this issue for the new edition of “SST: Practical Manual for coach”.

After your first post I tried to answer you in a synthetic way that is more appropriate for a forum but I didn’t finished because there is a lot of important details in the Olympic Lifters block system program that is difficult to synthesize.

At the moment I can only give you indication about the general model of Olympic lifter block system, it could be represented in three blocks dedicated to improve:

Block A – the maximal strength

Block B – the explosive strength and the power output

Block C – the maximal power output in the specific competition exercises.



The Shock method should be used starting from the end of block A until block C with gradual increasing of its intensity (the fall height), but it‘s important to know how to link this method with the others in the training sessions and in the different micro-cycles of Block A and Block B.



I know that this is a non exhaustive answer but I think you can understand that all the aspects of this issue need to be treated in an article or in a book.



Yuri Verkhoshansky





Peaking Too Early


Dear Ronald Madison,

I understand very well your problem, but I cannot answer exactly to your question without the possibility to see you during your training process, because all depend by the reactions of your organism to the volume and the intensity of preceding work loads. This reactions are very different from one athlete to another and I can give you only some general advices.



If you  have consistently peaked too early for competitions this could happen for different reasons:

-          the total volume of the sub maximal range ancillary lifts training was not enough: try to increase it, but don’t use it in high volume during the maximal lifts training stage;

-          you reduced your ancillary training and begin to introduce maximal lifts in the bench press and deadlift  too early: try to do it a little bit later than 4 - 6 weeks;



Regards the use of explosive exercises during the training with maximal loads, I think that it’s possible, but you should be very careful to not increase too much the total work loads volume.



Yuri Verkhoshansky




Training Losing Its Effectiveness


Dear Paul Evans,

I think that this problem could be related more with the general law of physical training: every kind of training method has a temporal limit of his effectiveness. For HIT method this limit is probably 6 – 9 months.

The effectiveness of any training methods decreases during its use.

It happens because of the organism adaptation (decreasing of response efficiency) to the long time influence of the same kind of stimulus. For this reason “to achieve greater strength and hypertrophy you need to apply greater stimulus, set” or simply to change training method.

In your case, the reason of the HIT method effectiveness decreasing could be related also with  too short intervals between training sessions (three times a week). If you remember, in the HIT method the duration between training session should be not constant and sometimes much longer than 48 hours.



Yuri Verkhoshansky




Bounds


Dear Robert Heynderickx,

I think that there is nothing of paradoxical in this “phenomenon” because you described three different kind of exercises. All these exercises have the same movements composition (bounding from leg to leg) but different execution technique that determines their different training emphasis.


1. The multiple jump from leg to leg executed on horizontal track. This jump exercises are divided into “short” jumps consisting of 4-6 maximum full force takeoffs and “long” ones for a distance of 40 to 100 m. that are executed with sub maximal take-offs at a moderate rate striving to advance ahead as fast as possible. In training sprinters, it is best to use a combination of the “short” and “long” jump exercises in different training sessions. The first (short) jump exercises promote an increase in starting acceleration speed and the second (long), speed of the run over the distance (see the book “Special Strength training: practical manual for coach”, page 41).



 2. The uphill running (bounding) are finalised to the local muscular endurance increasing. In all variants of uphill running it is necessary to be guided by the following methodological rule: the main task is not the speed of locomotion but the accentuated take-off by the foot together with a vigorous upward and forward movement by the thigh of the swing leg (see “The uphill running” in the book “Special Strength training: practical manual for coach”, page 47).



3. The “jumping (bounding) running” executed on the horizontal track are finalised to push up time decreasing. This exercise should be executed with maximal speed but trying to maintain the steps length (see “The jumps from leg to leg are done for a distance of 50 m and the time is recorded…” in “Special Strength training: practical manual for coach”, page 35).



Yuri Verkhoshansky






Recovery Workouts

Dear Cory Englebert,

the recovery workouts while the concentrated strength block must include means that assure increase of blade circulation and muscular relaxation. There are two types of recovery workouts: the special recovery training sessions and the recovery intervals between the strength exercise sets.

The special recovery training sessions have include two principal elements:

   1. a less intensity aerobic activity under the anaerobic threshold level. This could be a cross running and also elements of the proper sport discipline activity. Sometimes it could be also swimming;
   2. "Russian Warm Up" exercises: general postural gymnastic dynamic exercises with ample cyclic movements (pendulum swinging and rotations) executed increasing step by step the amplitude of movements. Each cyclic movement of this exercises should be executed in the first phase with  light inertial muscle stretching and in the second phase with the maximal muscle relaxation. To have a good relaxation effect with this exercises it’s very important to be concentrated in filling the difference between tension and relaxation.

In the recovery training sessions it’s also possible add some stretching exercises but they should not be hard static stretching. For example, my daughter in the training of her athletes uses some simplified Ayengar Postural Yuoga exercises (on the floor). It’s very important to be relaxed during these exercises: they should be executed very slowly with long expiration during the stretching phase (without apnoea) and inspiration in the relaxation phase.

The recovery intervals between the strength exercise sets should include the same two elements (without stretching exercises): light long acceleration running (60-100 m), returning walking and some general warm up exercises with muscle relaxation and legs and arms “shaking”.

Yuri Verkhoshansky





How To Perform A STIM Complex



Dear Jamie Douse,

you complete all sets of the tonic exercises and after you complete all sets of the development exercises.

This is the variant of the complex method, in which:

-        the first work (tonic), consist in 2 sets of 6-8 jumps with  Russian Kettlebell held between the legs

-        the second work (developing), consist in 2 sets of 5-6 repetitions of multiple long jumps  (6 or 8 jumping passes from leg to leg).

After you have completed two sets of tonic work with Russian Kettlebell (2 set of 6-8 jumps with 3-4 minutes  of rest between every set) you should have a rest of 3-4 minutes.

After this you pass to the developing work:

1)      execute the multiple long jump (6 or 8 steps from leg to leg) with the maximum effort;

2)      return to the starting place and immediately repeat the exercise 1);

3)      return to start place and repeat the exercise 1) again for 4-5 times. This is one set of 5-6 repetitions of exercise.

4)      After, you should have a rest interval of 4-6 minutes, than you repeat the same set of 5-6 repetitions of the same exercise: i.e. the multiple long jump with (6 or 8 steps from leg to leg) with the maximum effort.



Yuri Verkhoshansky







SUPERMETHODS & 200-400m Sprinting


Dear  Jamie Douse,

if I understood well your question, you asked me if it’s possible to use the super-method, described in your precedent message, to improve your result in running events in 400, 200 and possibly 100 metres.

I think, that’s possible. Generally, any methodical change of training assures the improvement of the sport result, especially if a more effective method is introduced.  To assure the improvement of the result you should introduce this new method in correct way in the whole training system, i.e. in coherence with the other types of training and with the level of your preparedness.

To use with success the super-methods, you have to:

1.      visit a sport cardiologist to verify the state of your health and the possibility to increase the intensity of your training load;

2.      elaborate your personalized training plan on the base of  the analysis of your training loads of the preceding year.

After that, you can start to use this type of training with the lowest dose of load, but before you start with it you should have a period of weight training devoted to the strengthening of your body.


Another thing that I can suggest you is to address your effort to run 400 meters because at your age there are more possibilities to improve the result in 400 meters than in 200 or 100 meters.

To improve your result in 400 mt I can suggest you a scheme of the training system, on the base of which it is possible to elaborate the plan of your training.

In the following I expose you a general scheme of the plan. To elaborate it and make it your training plan you should analyze the methodology and the principles of Block system training (we will publish soon in the SSTM a new article on the this matter).

Stage 1. Strengthening of the “anti-gravitational”  muscles through the use of the exercises with overload to develop the Maximal Strength (if you are already strong enough, there is no need to increase it notably). The training with overload can be performed three times a week. In the other days you should perform running exercises (prolonged aerobics run, long accelerations and other run exercises performed in light way) and auxiliary exercises (stretching, core and postural gymnastic etc.).

Stage 2. Increasing of explosive strength and the maximal anaerobic power with the use of the super-method that you have mentioned in your preceding message. This type of work can be performed twice a week at the beginning and after three times a week. In the other days you should train like in precedent stage.

Stage 3. Increasing of the anaerobic alactacid capacity (of the alactacid threshold ) with the use of the alternate leaps in slope: 2-3 series of the two sets with 3-4 - repetitions. The rest among the series is 10-15 minutes, among the sets it is of 8-10 minutes, among the exercises the rest is the necessary time to return to the starting point.

The inclination of the slope must not be steep (no more than 10 degrees). The initial distance is 20 meters and it is increased until 40-50 meters in coherence with the increase of your capacity to perform this exercise. You must try to increase the power of the push in forward and, as consequence, to increase the length of the footsteps without losing the rhythm and the looseness of movements.

This type of work can be performed twice a week at the beginning and after, three times a week. In the other days you should train like in precedent stage but with higher intensity of aerobic running (fartlek on the anaerobic threshold speed level).

Stage 4.  Track & Field Training: you should perform the specific exercises for 100, 200 and 400 meters runners.

The exercise of long acceleration, which in the preceding stages has been used as auxiliary mean, in the Stage 4 has to be performed in a different way: you should try to reach the maximal speed and to increase gradually the distance of its maintenance.

I wish repeat that this scheme is only a general base of your possible training plan. The content of this plan (the load dosing, the stages duration and the whole duration of the program) have to be elaborated on the base of Block system training methodology and your preceding training experience analyses.



I wish you good luck.

Yuri Verkhoshansky







Dear  Jamie Douse,

from the Block System Training methodology point of view, your strength training program should have the following periods:

Block A:

A1 - The preparatory stage. Strengthening of: most important muscles for the speed running,  their antagonist muscles and upper body muscles; with the use of 10-5 RM meth
od.
A2 -  The maximal strength stage. Increasing of maximal strength of pushing up leg muscles,  with the use of 1-3 RM method.

A3 -  The speed-strength stage. Increasing of explosive strength and maximal anaerobic power with the use of the complex super-method, in which  the first work (tonic) co
nsist in 2 sets of 6-8 jumps with  Russian Kettlebell held between the legs and   the second work (developing) consist in 2 sets of 5-6 repetitions of multiple long jumps
  (6 or 8 jumping passes from leg to leg).



Block B:

B1 - The specific power stage. Increasing of the running footsteps length and the anaerobic alactacid capacity (of the alactacid threshold ) with the use of the alternate
 leaps in slope.

B2 -  The specific running speed stage. Track & Field Training: the performing of the 200 and 400 meters runners specific training methods (including glicolitic interval
training).


Block C: 400 m e 200 mt distance  running in preliminary competitions.

Your questions concern the strength exercises contents of the Block A (A1 and A2).

To understand well my following comments it will be better see the general scheme of the training programs stages constructions in my book "Special Strength training: a practical manual for coaches": Program for High Level Tennis Players (page 113), Special Strength Training Program For Basketball Players (page 104).

Stage A1 main exercises.

1.      Strengthening of the most important speed running muscles groups (involved in push up and long footstep), for example:

-         Barbell squat (10-5 RM)

-         Heel (cal raise) with bar on shoulders (10-5 RM)

-         “Soleum”- heel (cal rise) with weight on the knees (10 RM)

-         “Long” jump exercises are executed on soft, resilient ground (page 42).

-         Jumping exercises with overload: Squat jump with barbell and Scissor-lunge jumps

(jump out of a lunge [stride] position with a switch in the legs, alternating on every jump on the page 44, figure 30 and see also the Program for Top Level Middle Distance Runners on the page 88)

-         Exercises for the hip flexor muscles (for example, figure 31 on the page 44 or figures 6a, 7 and 8 on the page 7)

-         Long footstep walking  with barbell on scolders

-         Low Scissor-lunge jumps with barbell on shoulders (the energise switches in the legs)

If you want, at this stage you could include other strength exercises (that you normally use) and also Deadlifting, but I think that for runners, Squat is more important than Deadlifting.

2.   Strengthening of upper body (arms, back, abdominal) and legs “antagonist” muscles with standard block machine and free weight exercises (10 RM method) with large movements amplitude (not with the Bodybuilding technique).

Stage A2 main exercises.

Increasing of leg  muscles maximal strength (for the push up power increasing):

-          Barbell squat (3-1 RM)

-          Heel (cal raise) with bar on shoulders (3-1 RM).

You can also continue the hip flexor muscles exercises use, but not so match.

The barbell exercises technique should be standard for Olympic sport disciplines.

The level of the maximal strength can be increase still you “should be able to squat 1.5 times bodyweight” (I think that your “theory” is right, but, anyway, it’s a very individual question).



Yuri Verkhoshansky





Block System For 800-1500m Athletes


Dear Anthony Colotti,

for the 800-1500 meter the model must be changed a lot.

Advice: the following program is only a schema.
Block A:

A1 - The preparatory stage.

1.       Strengthening of: most important muscles for the speed running,  their antagonist muscles and upper body muscles; with the use of 10-5 RM method.

2.       Multiple long jumps (from leg to leg) on the 60-400 meter distance.

3.       Aerobic running (cross).

A2 -  The development of the Local Muscular Endurance and the Aerobic threshold level.

1.       Interval jumping exercises with overload (see my book “Special Strength training: a practical manual for coaches”, page 43 “3.4 Development of Local Muscular Endurance”).

2.       The Aerobic Threshold Fartlek.

A3 - Increasing of the running footsteps length, Local Muscular Endurance and Anaerobic threshold level.

1.       200 – 800 meter Uphill running (page 47 of “Special Strength training: a practical manual for coaches”)

2.       The Anaerobic Threshold Fartlek.

Block B:

The specific running speed stage. Track & Field Training: the performing of 800 and 1500 meters runners specific training methods (including glicolitic interval training).

Block C: 800 m or 1500 m distance  running in preliminary competitions.

For your second question my answer is no if you use this program.

Before and during the competition block you can use only sprint training running exercises.



Yuri Verkhoshansky




Kettlebells and Jump Squats


Dear Yosef,

if understood you are referring to squat jumps with two dumbbells one in the left and the other in the write hand.

I think that could be difficult for the athlete to execute well this kind of jump. If the dumbells are light, the athlete intuitively start to involve the arms in movements; the biodynamic structure of this exercise is not favourable for development of the leg’s explosive strength. If the dumbells are heavy, this exercise hands also the risk for the back muscles.



The barbell squat jumps can be substituted by squat jumps with Russian kettlebell if the athlete use this exercise standing on two high parallel benches or plinths and kettlebell don’t touch the floor in the extreme low position.

In this exercise:

-          the arms are not involved in the movement because they are blocked by weight of the kettlebell;

-          the opposition force vector that influence the vertebral column has a back direction component; to give opposition at this back component of the force the athlete uses the abdominal muscles to maintain the vertical position saving the lumbar curve, so the vertebral column should be much less damaged.



The Russian Kettlebell can be substituted by one big dumbell, but it’s not very comfortable to maintain it in the hands.



Yuri Verkhoshansky





Dear Yosef,

5-10 sequence ketllebell jumps standing on two parallel high benches and 5-10 sequence barbell jumps are quite similar exercises if it is used the same weight of overload. These two exercises can be used for the explosive strength development, varying them from one training session to another to avoid the monotony of training process.

Both exercises are dangerous for the vertebral column if the athlete hasn’t the perfect technique of their execution:  a correct vertical position of back (lumbar curve well evidenced) and a correct (soft) landing impact.

These exercises should be introduced very gradually in training process after the period of the non overload jump exercises use. In this way it’s possible to strengthening gradually the back muscles and vertebral column discs ligaments and to avoid accidents. In this period it’s very important keep under observation their execution technique.

What exercise could be more preferable? All depend on the level of the athlete and on the objectives of his training.

The barbell jumps are more harmful because it’s more difficult to maintain the correct back position in this movement and also because, if the landing impacts are too hard, the barbell can bump the vertebral column.

The ketllebell jumps are less harmful but their training potential have a limit – the weight of overload can’t be more than 32 kg. When the athlete already has a very high level of explosive strength but he needs to increase it more, he should use another exercise: the 5-6 single-sequence jumps with overload  of 50-60 % (with brief relaxations of legs between every jumps). In this exercise can be used only one type of overload – the barbell. This exercise can be performed only  with a belt, because it is very harmful for the vertebral column if the athlete has not a perfect technique of execution. A good technique of execution could be previously learned through the use of the squat jumps with light barbell.



So, if the athlete doesn’t need a very high level of explosive strength to increase his sport result, he can substitute the barbell squat jumps with the kettlebell squat jumps.

If the athlete’s future training objectives are connected with a very high increase of explosive strength (as in track and field jump disciplines, basket, volleyball, ski jumping), at the beginning of his preparation period (or at the beginning of his sport carrier) he needs the use of barbell jumps to improve gradually their execution technique and also to strengthening previously his back muscles and discs ligaments.

Yuri Verkhoshansky





Hurdle Jumps and Jump Squats


Dear Marcelo Silva

in your situation the barbell squat jumps could be substituted by Plyo swing machine, but in my opinion the barbell squat jumps is more effective that Plyo swing machine to develop the explosive strength in the push up movement.

I know that soccer players don’t like weight training but they really need it.

In Italy has been found a compromise: the soccer players use the barbell squat jumps “in castello” (Technogym Multipower or Smith Machine).

The hurdle rebound jumps is e very good exercise but it is finalized more to develop the speed strength. You can use this exercise logging the total execution time of 7-10 hurdles jumps.

I must suggest you to use this exercises with hurdles more low  and “soft” that I saw in your video, because this exercise is very dangerous: I was witness of very bad accidents during its executions.



Yuri Verkhoshansky




Quads & Vert, Shock Method Results

Dear Emanuel Seitinger,
to know the relative force contribution of the muscles involved in the counter movement vertical jump I may suggest you to read the article of Taija Finni, Paavo V. Komi, Vesa Lepola “In vivo human triceps surae and quadriceps femoris muscle function in a squat jump and counter movement jump” (European Journal of Applied Physiology, Volume 83, Numbers 4-5 / November, 2000)

I always asserted that the counter movement jump height cannot be used to evaluate the explosive strength, because it’s very influenced by the technique of the execution, that also foresees the optimal use of elastic energy of the muscles and the ligaments.

Nevertheless, the fact that the quadriceps only contributes 5% to the vertical jump also for me seems very unrealistic because the quadriceps are the most important knee extensor muscles.

So I think it needs to understand of what type of "contribution" we are talking about and how this fact could be used by the practical point of view.

Also if the contribution of the quadriceps muscles strength in the counter movement jump height is very low the improvement of strength of these muscles could be the only way to improve the jump height.

Because when you can’t improve the technique of this exercise execution, the increase of this result can be gotten through the increase of the explosive strength of the k
nee extensors muscles, included the quadriceps.

This increase can be assured by the use of maximal strength and explosive strength exercises (complex-parallel or conjugate-sequence) or by the Shock Method use.

Regarding this item I would put to your attention the results of two researches.

1) N. To. Maffiuletti, C. Gometti, The. G. Amiridis, To. Martin, M. Pousson, J.-C. Chatard ("The Effects of Electromyostimulation Training and Basketball Practice on Muscle Strength and Jumping Ability", Int J Sports Med 2000; 21: 437-44. The aim of this study was to investigate the influence of a 4-week electromyostimulation training program on the strength of the knee extensors and the vertical jump performance of 10 basketball players. Electromyostimulation sessions were carried out 3 times weekly; each session consisted of 48 contractions. Testing was carried out before and after the electromyostimulation training program (week 4) and once more after 4 weeks of normal basketball training (week 8). At week 4, isokinetic strength increased significantly (p < 0.05) at eccentric and high concentric velocities (between 180 and 360 °); this was not the case for low concentric velocities (60 and 120 ° ). Electromyostimulation training increased also isometric strength at the two angles adjacent to the training angle (p < 0.01). Squat jump increased significantly by 14 % at week 4 (p < 0.01), whereas counter movement jump showed no change. At week 8, gains in isokinetic, isometric strength and squat jump performance were maintained and the counter movement jump performance increased significantly by 17 % (p < 0.01).



2) My researches with Masalgin, Naraliev, Golovina "The influence of shock method on the electro miografic parameters of explosive movements" (see the Russian articles of this site)  have shown that 4 weeks use of Shock Method (Drop Jump) allow:

-          to increase the counter movement vertical jump height

-          to increase the explosive strength expressed in the knee extension movement performed against the external opposition equal to the weight of the athlete.

-          a notable changes of the electric activity of the quadriceps (the fastest mobilization of motor unities, the tallest frequency of their impulses and the tallest synchronization of moto-neurons at the beginning of the maximal explosive strength engagement).



Yuri Verkhoshansky






Strength Qualities

Dear Milan Komatina,
I should ask you for what kind of sport you create the table of strength training methods.

For Weightlifting,  Bodybuilding, Fitness, or for Olympic disciplines? All these types of sport have different training objectives and should need appropriate tables of strength training methods.


If your table has referred to Olympic sport athletes I would like to expose you the following considerations


1.      What is “strength speed” and “speed strength”? What is “strength endurance”?

I think is better to use more concrete parameter for the training effect names.


Maximal strength (Po) - characterizes the greatest magnitude of effort which the athlete can display when there is unlimited time. Maximal strength is most need when the movement is executed  with great external resistance. This determines how great the maximum working effort will be / Fmax /.

High-speed strength (Fv) - is displayed in high-speed movements involving small external resistance.
Explosive strength  - is characterizes  by the athlete’s  ability to display powerful efforts in the shortest amount of time. Explosive strength is determined by the relation of Fmax / tmax.

Starting strength  - characterizes the ability of athlete to produce rapid increase in external force at the beginning of the muscle tension produced by muscles. It is measured by the tangent to the curve F /t.

Reactive ability - characterizes the specific quality of nervous-muscle system to display a  powerful  explosive effort  immediately  after sharp mechanical stretching of muscles by an external force. This regime is characterized by  the fast  switching of  the muscles  from eccentric work to concentric producing a maximal dynamic load at this moment. An example of this would  be the take-off in jumping.

Local muscular endurance - is a characterized by  the  ability of separate groups of muscles and physiological systems of the body to ensured the motor activity while displaying the necessary  level of efforts for e long period of time and with no decrease in their  working effect.

Maximal anaerobic power - is the ability of the body to effectively execute the short-term  (10-15 sec) work at maximum (utmost) capacity in cyclic or repeated regimes.




2. The number of training sessions in a week cannot be standard. The strength training is only one part of complex training process. The athletes need to increase different parameters together and for this reason the number of training sessions in a week depend from the general strategy of training loads temporal organisation.



My vision of strength methods table for Olympic sport athletes is in the book “Special strength training: a practical manual for coaches”.



Yuri Verkhoshansky




Squat Jump With Russian Kettlebell


Dear Emanuel Seitinger,

Traditionally, in the training finalized to develop the explosive strength of the legs there are two types of Squat Jump with overload: with barbell wheel on the shoulders and with Russian Kettlebell (RK) in the hands (suspended among the legs).

The difference among these two exercises is connected with two aspects of the Squat Jump with RK.

The Squat Jump with Russian Kettlebell assures:

1.   the most correct position of the back during exercise (it is easier to maintain the lumbar curve with the weight among the hands). This allows to athletes to perform the exercise with the most correct technique and to not damage the back during the landing: in the case of the jump with barbell wheel on the shoulders, the back inevitably suffers a blow.

2.   the partial relaxation of leg’s muscles at the moment in which RK touches the earth. This allows the athletes to perform the push aloft more powerful and accented.

Yuri Verkhoshansky




Some Shock Guidelines

Dear Federico Manuel Ngomo,

First.

Unfortunately it is impossible to propose a program of training personalized away internet without knowing well the athlete. The photos neither the data of the tests are not enough. Only the sensibility and the intuition of the trainer that follows you it allows to foresee the answers of your organism to the different types of load.

I tell you this as a trainer of experience and as a scientist.

All of my programs of training are not prescriptions, but only base models for a trainer whether to apply them must found on its professional intuition, acquired with the experience.


Second.

As ex trainer of jumpers I can tell you that with the height of the vertical jump of 120 cm you should already have a result in the long jump of 7.50 mt. So, I believe that to achieve to this result you don’t need more explosive strength but a more correct technique of the long jump. Therefore it is probable that to reach this result you don't need to increase the height of the vertical jump, but you need a good expert that helps you to correct your technique of the long jump.



Third.

In any case, if you want to keep on improving your result in the vertical jump, the plan of training that you have described, according to me, it is not reasonable. I can suggest you to try one of the "Universal programs for development of the "jumping force" or the Program for sprinters present in my book "Special Strength Training: a practical manual for coaches ". In this case I must underline some important things.

1. The use of Shock Method can bring big orthopaedic problems therefore it needs to use it with caution, especially if you have not strengthened before your body with weight exercises.

2. The safeguard of the health is only an aspect of this problem. Generally, the Shock method can be introduced in the training process when the athlete already has got the effect of the other less invades methods of physical preparation: the use combined of the exercises with overload and of the traditional exercises of jump.

3. You write that you don't like the exercises with overload, it is probable that you have not used them in correct way. For instance, today in the training of the track and field athletes there is a tendency to use the specific complex exercises of the Olympic lifters. In my opinion, these exercises can be few "digestible" for you: it could be enough only the squat with some other "antigravitational" exercises  and exercises for strengthening the back and the abdominal muscles.



Yuri Verkhoshansky







Dear Leo Kolerov,

first af all, I should advise that you choose a very power method and for this reason it should be used for the training of high level athletes with very high level of physical preparedness otherwise it could be dangerous for their integrity.

Your application of this supermethod seem to me right. You can elaborate more couples of these type of exercises corresponding with technical elements of judo. I named these portions of training session “training seanses”, they are not “training blocks”.

For their dosage (number of repetitions, number of series and sets) follow the general instructions of my article and also follow your professional intuition, i.e. your evaluation of the result of every exercise: it should not be too much worsen over the entire training section.

For your other questions, concerning the assembly of training seanses for legs and upper body and how many seanses you can perform during the same training session, I am not able to answer in general because it’s depend on the physical preparedness level and the training experience of athletes.

If the athlete never performed this kind of training you have to start with the minimal load: one seanse in training session per day, one for legs and one for upper body with two days rest.

If you see that the athlete is able to continue and the athlete doesn’t show evidence of high fatigue you can perform two seanses for the legs and two seanses for the upper body.

Always with your evaluation of athlete’s condition you can, after, start to perform these four seanses three times per week.

In general you can increase the number of seanses but they must not be performed in continuity every day, you should have at least one day of rest between them.


Yuri Verkhoshansky





Functional Training

Dear Matthew Bloom,

“Functional training has its origins in rehabilitation. Physical therapists developed exercises that mimicked what patients did at home or work in order to return to their lives or jobs after an injury or surgery” (Wikipedia).

As I understood, the application of FT in sport training is  the something that can give to the sport training more specificity. But how?

“The performing exercises that mimic activities or specific skills is the most effective way to train, regardless of ones goal”. But, what is it “mimic”? This pathway seems to me too “naïf”.

The problem is much more complicate and there is nothing of really innovative in FT: this “bicycle” was already  invented  many years ago.

Since ‘70th, in sport training methodology was introduced the systemic approach, which permitted to  study this problem from another point of view.

By this point of view, at the beginning of this approach it’s necessary to study the biomechanical and biodynamical characteristics of the competition exercises for the sport discipline of your interest.

After that, it’s necessary to understand what is the specific performance structure that can assure to execute competition exercise with the best result, and what are the physiologic parameters at the base of this specific performance structure.

The next step, it’s necessary to understand what kind of training means and methods (loads) could increase this parameters and how organise all this kind of loads in the training programs to obtain the best athlete’s condition at the competition time.

There are many researches dedicated to the problem of sport training specificity.

The rehabilitation’s approach it’s not the solution for this complex problem.

The physical training is used in different contexts: rehabilitation, Fitness and Wellness, physical education, amateur sport and Olympic sport.

All these activities have different finalizations and need different methodological approaches.

It’s a big error to forget it and try to introduce the rehabilitation methods in the sport training. It’s also a big error to transport the bodybuilding methodology in the Olympic sport training and use the innovative sport training methodology in Fitness and Physical Education.



Yuri Verkhoshansky






The Half Squat


Dear Emanuel Seitinger,

to answer appropriately about the effectiveness of a training mean it is important to know the objective for which it is used, in which period of preparation and, the last but not the least, the athlete preparation level.

As a rule, the use of strength mean (here we are talking of exercise with maximal load executed slowly) with articulation  flexion angle equal to the flexion angle of competition exercise is more effective for the development of sport result.

Nevertheless the same exercise with maximal amplitude, can assure:

   1. the increase of level of strength expression in the movements with any flexion angles used in the exercise;
   2. a more reliable strengthening, in the time, of the whole muscular chain involved in the movement .

The half squat is without doubt more specific and more effective to develop the antigravitational strength, but this exercise needs an overload greater than the overload used in complete squat.

For this reason to obtain the effectively, in the time, from the half squat you should minimize its potential risk of accidents. First of all, the athlete must strengthen the muscular chain involved in the movement of the half squat: the muscles of the back and the ligaments of the articulation knee.

The complete squat allows to enforce the muscular chain and, at the same time, to develop the antigravitational strength.

On the base of the preceding considerations, we can say that the use of complete squat is more suitable for the not high level athlete or at the beginning of training cycle of the high level athletes.

There is a basic consideration to be done about the athlete.

Usually the lanky athletes, as can be the jumpers or basket ball players, don’t have a upper body muscular structure very developed, as we can find in the throwers. For this reason, in these cases, I usually recommend the use of complete squat.

For what is in my knowledge, Bondarchuk elaborate programs only for the throwers and this could be the reason of the different approach.

In mine training programs finalized to increase the height of jump (training for vertical jump) I used the combination of both means:

-        the complete squat, executed slowly with the maximal load, as mean finalized to develop the maximal strength;

-        the half squat jump with barbell (30% of maximal load) to develop the explosive strength.

It is probable that the use of half squat in the place of the complete squat, that I suggest, could assure a better growth of the height of jump, but should be very clear to the coach that doing this he could put in high grade of risk the athlete’s back and knees integrity.



Yuri Verkhoshansky




Depth Jump Progression

Dear Jason Dwight,

If you cannot use more than 5 Depth Jumps in one set and you have “some hard time with eccentric phase of the jump” it means that you are not ready to Shock method use. Don’t use it, prepare better your legs through bounces and serial jumps (see my answer to your previous question) and increase your explosive strength trough overload jumps.

You should start from 2-3 series of 10–15 consecutive half squat jumps with barbell (20 – 25 kg). After, these jumps should be substituted by 2-3 series of 6– 8 consecutive jumps with Russian Kettlebell (16 kg at the beginning and after 32 kg). After, the Russian Kettlebell jumps should be substituted by another type of barbell jumps with 40-60% overload: 4-6 consecutive single half squat jumps executed with maximal effort and with muscle relaxation between each jumps (you should put the barbell on high supports, shake the relaxed legs and immediately put the barbell on the shoulders again to execute the sequent jump).

Only after this, you could start to use Depth Jump.

Regarding the Shock Method.

1.       It’s not necessary to have 2-3 min rest between each jumps, it could be only 1-2 minutes of active rest with arms and legs shaking (“skeleton dancing”).

2.       The one leg Depth Jump that you described is a very hard specific exercise for high level “professional” triple jumper who has “iron legs”. If this exercises is used by an athlete of a lower level, he will be “broken” very soon.

It’s true that “power is the most essential thing for sports”, but the problem of power output increasing could not be solved using only one training mean, also if it’s the most effective.

Each training mean has a training potential (the possibility to obtain a training effect), but the training effect depends on the preparedness level of athlete and on the duration of the use of this mean. In the “training potential hierarchy” of explosive strength training means, the Depth Jump is the most powerful, but the athlete should be get ready to obtain its training effect and, very important, he should not use this exercise for long time.

The training potential of each training mean decreases in relation with the duration of its use: the “new” exercises (or the exercise that was not used for a long time) could be more effective for the athlete than the “old” exercise. This means that at the beginning of the training process (at the beginning of the athlete career) or at the beginning of preparation cycle it’s possible to obtain an increasing of the trained capacity (explosive strength, maximal strength, etcc..) through the less powerful exercise. For this reason the athletes should start from the less powerful training means and, when their training potential has been fully exploited, he should go through the next level training mean.

If the athlete starts from the most powerful training mean, he looses the possibility to obtain in future the increasing of trained capacity. What happened in this case of Depth Jump?

If Depth jump has been used for long time as the only one training mean finalized to increase the explosive strength, the athlete perceives that his jump height doesn’t increase like at the beginning. He starts to search how to increase more the training effect (for example, he “gradually increases the total reps and decreases the time” or “never stops rotating between two shock exercises” or he tries to “violent” his organism in another way ) but he will never obtain the increase of the trained capacity as at the beginning.

To use the Shock method at the beginning of preparation cycle or to use it by not high level athlete is like to use the most powerful antibiotic to treat the runny nose.



Yuri Verkhoshansky






High Jumper Response


Dear Jason Dwight,

your vertical jump height is good, but if you want compete in  Track&Field High jumping you need, first of all, to find a good high jumpers coach, who can  teach you the high jump technique and the special technical exercises that also help to improve your specific explosive strength.



Your Track&Field sessions should include specific explosive strength exercises: bounces and serial jumps, jumping running, short starts and long accelerations.

Don’t forget to do a good warm.



So, your “track session” should be in the following sequence:

1.       Warm up. Continuous aerobic running with gradual speed increasing (15 - 20 min) and  general articulation gymnastic: dynamic exercises with gradual increase of movements amplitude (10 min).

2.       Specific Track&Field running exercises. Run with lifting of the thigh, run with a heel kickback, long accelerations.

3.       Jumping exercises. Bounces from leg to leg and serial double legs jumps over 5 -10 low (1mt) hurdles.

I don’t know what you do in your everyday overload training sessions, but I think that you need to use  the barbell jumps and Russian Kettlebell jumps (see my answer to your another question).



Yuri Verkhoshansky





Bilateral Deficit


Re: strange phenomenon of one limb training
 (N/A)

The phenomena is called *bilateral deficit*. Its a very normal phenomena. Its widely seen in a lot of sportman, and in untrained persons. In fact the most persons I seen had a bilateral deficit.

The oposite is called *bilateral facilitation*, and is present in elte atlethes which went through long time bilateral activation patterns. For example , weightlifters. They have a simultanous bilateral acitvation pattern in most of their lifts, thing which in time leads to a bilateral facilitation. It is belived that those long time paterns affect the desecending drive of the motoneuron polls, leading ti faciliatation in time.

Yuri Verkhoshansky







Dear James Smith,

your question concerns a very important issue that by my point of view is connected with the new approaches of the training methodology. I will try to explain it.



In the Soviet Union were made many researches finalized to find an effective recovery system for high level athletes of Olympic disciplines.

In these researches the experiments were done correctly and it’s not my intention to put a doubt about their quality, nevertheless, their results cannot be interpreted in the same way of their authors, because this interpretation was based on theoretical and methodological assumptions whom validity should be putted under doubt.

Starting from 50’-60’ years the interpretation of the processes “work – recovery”, developed in the athletes organism under the influence of repetitive training loads, was “work – rest” process, meaning that when the athlete doesn’t work, also his organism has a rest.

The methodological approach in setting out the loads of training programs was ruled by the paradigm “fatigue – fatigue elimination”.

According to this paradigm, the training loads cause an “oppression” on the physiological systems solicited during the “work” (training session) and its effect is revealed in different “fatigue” forms that the athlete perceive after the “work” and that restricts his work capacity in the subsequent “work”(training session). At the same time, reaching this fatigue status was considerate as a necessary condition to improve the results, especially in the endurance sport disciplines.

This vision implied that to assure the sport results improvement it need to find:

-          how to increase the level of loads so that the athlete could reach the limit of fatigue;

-          how to cancel this fatigue so that the athlete could execute the new load in better condition.

The recovery methods were choose in accordance with the type of fatigue accumulated after the “work” and so, with the physiologic system that was “oppressed” during the training session.



This approach seemed to be logic and coherent till the 80’-90’ years, when  in the training methodology it’s been introduced an alternative paradigm founded on the Physiology of Adaptation .

n this new paradigm, the process “work – recovery” is seen not as a process divided in the active phase of “oppression” of different physiological systems and the passive phase of their “rest”, but as a continuous process of the whole organism adaptation.

By point of view of Physiology of Adaptation, this process include not only specific component, related with the immediate reaction of the single physiologic system solicited during the work , but also “aspecific” component related with the hormonal and immunity reactions of organism. So, the type and the level of fatigue accumulated (related with the specific component of adaptation) cannot be considerate the unique and most important quantitative and qualitative criteria of the response of athlete organism to the training loads.

The “rest” phases of athlete could not be assimilated as interruptions of organism work, but they have to be considered as organic part of the active process of organism adaptation to the higher level activity regime.

According to this view, the metabolites accumulation it’s not seen as a negative factor that limits the work capacity of athlete but as a positive factor that puts the bases of  morphological reconstructions process that assure the work capacity improvement.

The metabolites are the inductors of protein synthesis that are developed in the organism after the work. The increasing of this synthesis assures those morphological reconstructions that are at the base of the increasing of organism functional power and consequently of the athlete work capacity improvement.

So, the “recovery” methods, that allow to eliminate the metabolites, delete the tracks of the preceding work (expressed in metabolite form) deleting the base of the process of morpho-functional specialization.

To try to improve the sport results using these “recovery” methods that permit to obtain the training loads volume inc

reasing is like to try to increase the body weight using a stomach washings to eat more after it.



According to the new methodological approach the main objective of researches concerning the programming of training should be oriented to find means and methods that could give an high training stimulus on organism and to use them with the lowest possible volume of training loads.


For these reasons to solve the issue of “recovery” it’s necessary to execute new researches  finalized to verify the influence of different recovery means and methods on the morphological reconstruction process, so that it’s possible give an answer to an important question: it needs to avoid all the recovery means or can be used some of them and, in this case, which of them?



Yuri Verkhoshansky





Rest Duration Between Depth Jumps



Dear Jason Dwight,

don’t worry so match about rest duration between Depth jumps executions. Its could be also 15 – 30  sec if you are able to execute well each subsequent Depth jumps.

I am sure that you need some practice in jump exercises before you start to use the Shock Method.

I suggest you to start from the following training program. After 3 weeks of this training you could let me know how you fill. I will suggest you how you should change the exercises to gradually increase the intensity of training stimulus in the following training stage.



Overload training session (Monday and Thursday):

1.       Warm up. Continuous aerobic running with gradual speed increasing (15 - 20 min), general articulation gymnastic: dynamic exercises with gradual increase of movements amplitude (10 min), the upper body rotations with the 10 - 15 kg dumbbell on a shoulders (behind the neck).

2.       Exercises with bar (in each following weeks the 10 RM method of strength exercises execution should be gradually substituted by 8 and 5 RM method):

-          3 sets of 10 – 5 RM barbell Squats;

-          2-3 sets of Standing Calf Raise (maximal amplitude), 10 - 5 RM method;

-          2-3 sets of maximal amplitude Sitting Calf Raises (“Soleum”), 10 - 5 RM method.

3.       Serial overloaded jumps: 2-3- sets of 15 -20 consecutive Half Squat jumps with barbell (15 - 25 kg). This  jumps should not be fast; it’s important to execute it trying to maintain constantly the rate of jumps, the knee angle in the landing phase and the optimal jump height. You should relax the legs during the flying phase and, in this way, try to use less energy to execute each set.

4.       Upper body and abdominal exercises that you normally use.

Track&Field training session (Tuesday and Friday ):

1.       Warm up (same as in Overload training session):

2.       Specific Track&Field running exercises:

      Run with lifting of the thigh, run with a heel kickback, long accelerations (executed loosely), 3-4 repetition of 20 – 30 m distance (loosely).

3.       Jumping exercises (the exercises should be executed loosely with the rest intervals that assure the complete recovery):

-          bounces from leg to leg on the soft surface (3-4 series of 30 -60 m);

-          double legs “squat” bounces (4 series of 5-10 bounces);

-          double “zigzag” leg jumps over low (30 -50 cm) and long bench advancing to jumping over the length of the bench ( 8-12 take-offs for one set) - 2-3 sets;

-          double legs jumps over 5 -10 low (1mt) hurdles – 2-3- sets.



Yuri Verkhoshansky



About Kelly Bagget's Stance On SPP


Dear Mike Duyvan,

you introduced a good issue, I was conscious that many person gave their opinion on the effectiveness of specialized strength preparation and on the base of their knowledge on the subject they did their best. I will try to give you some of my consideration about what you wrote:

According to Kelly Baggett "specialized strength preparation isn't any better than getting strong and letting your sport or event take care of the specialization." Do you agree with this statement?

The article of Kelly Baggett in www.bodybuilding.com (http://www.bodybuilding.com) is quite good interpretation, also if it’s a simplification of some aspects of  “Special Strength Training” conception. Beyond the simplification , in that article was lost one important issue: the problem of specificity has to be solved not only at the level of the single training mean (exercise and the method of its use) but, first of all, at the level of the use of a complex (system) of different means that can assure the specific cumulative effect.

The more complete vision  of the conception of Special Strength Training will be illustrated in the second edition of ”Special Strength Training. Practical Manual for Coaches” that I am writing.



Are there any studies that back up the usefulness of specialized exercises?

The conception of Special Strength Training (or Specialized Strength Training) is based on the researches made on elite soviet athletes of different sport disciplines.

In these researches, made during 20 years, were involved National Team coaches, post graduate students and scientific collaborators (64 persons of my Laboratory "Optimization of training process in high level sport").

On the base of these researches, have been made more than 20 dissertations, headed by me, that allowed to obtain 23 PhD and 2 DrHab titles.

I think this is one of the most discussed and verified aspect of the training methodology that unluckily is not well know in the west.

The majority of the results of these researches have been synthesized in my books “The bases of the special strength training in sport”, “Programming and organization of training” and “Special Physical Preparation in Sport”.

I hope you will consider this answer exhaustive and I do hope it will be considered in many forums where this issue is still discussed.



Yuri Verkhoshansky





Developing Starting Strength


3. For developing primarily starting strength a weight of 60-65% of maximum is used. The exercise is performed with short concentrated explosive efforts to only move the weight but not accelerate it through the maximum range possible.

Does mean if using a squat or bench press you would do partial reps - in a sort of pulsing manner?



No, it must be the normal Squat or Bench press maximal explosive effort  (you must not use the shorter amplitude movements) executed with specific qualitative aim: not trying to reach the maximal speed at the end of movement, but trying to increase the speed as quickly as possible at the beginning of movement.



Yuri Verkhoshansky






Depth Drop Height


Dear Yosef Johnson,

I think that altitude drops from 1.5 – 2.5 meters could be dangerous for legs ligaments integrity. These jumps are usually used in parachute sport to adapt the athletes legs for lending shocks.

In the Olympic sport disciplines the use of altitude drops (max 1.5 meter) could assure the increasing of isometric strength in specific eccentric regime. For this reason, altitude drops could be useful in Downhill skiing, Slalom skiing and Ski jumping training, because in this disciplines it’s need to maintain a steady legs position (during downloading or landing) when the eccentric muscles work against the great inertial force.



Also tennis, basketball or soccer displacements include strong eccentric contractions of legs muscles during the changing directions, but a most part of these contractions are immediately followed by concentric contractions.  The effectiveness of this specific muscles work is assured by reactive ability.

For this reason in the training of these sport disciplines it’s better to use overload squat jumps and depth jumps with rebound. If it’s need to increase the maximal strength (also in concentric regime), it’s much better (less danger for legs ligaments) to use not altitude jumps but different variants of high overload Back Squat.



Yuri Verkhoshansky




Calf Training

Dear Professor Verkhoshansky,

Since Mike Duyvan quoted Kelly Baggett in a previous thread, he is probably referring to his work. In a Q&A on his website, Kelly Baggett writes the following

Question: I run track and also play basketball and football. Should I be doing calf raises to help my speed and jumping ability?

Answer: Most track and field athletes do very little specific calf training in the weight room even though you would expect they need stronger calves than any other athletes. The reason they don't need much calf work is because their calves get plenty of stimulation from all the hops, runs, and bounds that they do in training. The loading on the calf musculature at impact from a jump is 6x bodyweight or more which is difficult to replicate in the weight room.

If you're on your feet frequently enough what your calves really need is more recovery, not more training induced fatigue. To illustrate this go in the gym and do one 10 rep maximum set of standing calf raises. After this take a few days off from sprinting, running, or jumping and make an attempt to stay off your feet. After this rest go back in the gym and again test your 10 rep maximum calf raise and you'll probably find you can increase the weight. You didn't suddenly become stronger from doing one set of calf raises you became stronger by allowing your calves more recovery from what you were already doing, something which is difficult to do when you do a lot of speed and jump training.

Also, regardless of how strong your calves are they still won't contribute near as much in running or jumping as the muscles of the hips, hamstrings and quadriceps. Your time would be better spent improving the strength of these muscle groups. As long as your calves are strong enough to absorb the impact of ground forces and transfer force coming from these muscle groups you'll be just fine. If you train calves in the weight room at all it should be during the offseason when the volume of sport specific training is lower. Bodybuilders need more calf training because they don't do volumous sprints, hops, etc. and they also need to increase the size of their calf muscles. However, there isn't any correlation between calf size and running or jumping ability - in fact it would appear the inverse is more true.

In his book, The Vertical Jump Development Bible, Kelly Baggett writes:

Q: I’ve heard my calves need to be strong and that they are the most important contributors to a high vertical jump. Should I be doing calf raises, platform shoes or any other exercises that strengthen the calves instead of squats, deadlifts, etc?

A: There is a rather simple method to test this out for your-self. Stand completely flatfooted and without bending your knees jump up as high as possible. How high did you get? Now do the same thing but bounce up and down on your toes without bending your knees and make an attempt to isolate the calves. Again how high did you get? Chances are that relative to your vertical jump with a deeper knee bend, you didn’t get very high at all did you? In reality the muscles of the posterior chain (glutes, hamstrings, and lower back), and the muscles of the quadriceps are responsible for 80% of your leaping power with the quads and posterior chain contributing approximately an equal 40% to vertical jump performance. The small 20% remainder is split up among the calves and muscles of the upper body. So, if you want to jump high your training would be much more economical if you spent it working on developing a nice butt instead of a nice set of calves [...]

Nizar Abu-Hamdeh
Vienna, Austria



RESPONSE:



Dear Mike Duyvan  and Nizar Abu-Hamdeh,

also if calf muscles are not the most important contributors to a high vertical jump, in any case, they are important because in the execution of vertical jump they are involved as organic part of explosive legs extension movements in the last part of push up phase.

The calf rises are not the main exercise for the vertical jump height increasing but they cannot be eliminated in the training program.

Calf rise is the training mean that assures the increasing of calf muscles strength. The preliminary increasing of maximal strength of calf muscles is needed to assure the subsequent increasing of their explosive strength, starting strength and reactive ability.

Calf muscles are strongly involved in the lending shock absorbing phase of run and bounces. The preliminary enforcement of calf muscles, before the use of jumping exercises, it’s needed also to avoid legs injuries (calf muscles strain).

Yuri Verkhoshansky




the Stim Method




Dear Yosef Johnson,

It is necessary to distinguish training methods aimed to increase the strength of single muscle groups and training methods aimed to increase the power output of complex human body movements in which are involved several muscle groups.

The Stimulation Method is not simply “related to the knee extensors”, but it is aimed to increase explosive strength of the main antigravity body movement. In this movement (which is the basic element of competition exercises in almost all Olympic sport disciplines) are involved not only knee extensors, but also gluteus, hip flexors, hamstrings and calves and also other muscle groups.

The stimulation Method improve the synchronization of different muscle groups, using the preliminary stimulation of CNS motor zone.

The Stimulation method could be adapted also for other important components of some competition exercises, for example: pushes (bench press and overload explosive shot puts).



Yuri Verkhoshansky







Dear Yosef Johnson,

in my opinion, the single joint exercise, also performed at the 95% of overload weight, doesn’t  provide to the nervous system, the adequate level of stimulation that can assure to perform the subsequent multi joint exercise with higher maximal effort.

I have to underline that I never used this combination in the past so I have not practical evidence of my opinion, nevertheless I am convinced of this and if someone uses this idea could be very interesting to know the results.

I think that this combination cannot be linked to Stimulation Method but it is more similar with Djachkov’s Conjugate Method.

If the first single joint exercise is built on the base of  Principle of Dynamic Correspondence with multi joint exercise, the athlete can understand better the key elements of the execution technique of subsequent multi joint exercise. May be, also the preliminary stimulation of muscles (muscles interested by key elements of technique) can assure the possibility to perform this exercise with more correct technique and, as consequence, with higher maximal effort.



Yuri Verkhoshansky






Dear Yosef Johnson,

Sorry for the delay. I try to answer your three questions.

1) How would you place exercises that have very high dynamic correspondence in blocks where the stimulation method is used? Should they be performed at the end of this workout, later in the day, a different day, or not in this block at all?

The Stimulation Method is the Super-Method of SSP that must be used only by high level athletes  in the training sessions dedicated to explosive strength improvement; in the case of he Block System use, at the end of block B. In this training session the athlete must not use any other SSP exercises.

More specific training exercises must be used in the subsequent block C.



2) Is there a difference with loads that have are multi joint but have very high dynamic correspondence?

Stimulation Method cannot be seen as single joint exercises with subsequent  multi joint exercises, but as two exercises, with different emphasis (maximal strength and explosive strength), in which are involved same muscle group.  The first exercise (maximal strength) assures the stimulation of CNS that allows to execute the second exercise with higher power output.



3) Do you suppose there may be a heightened risk of injury by using 95% loads in single joint exercises?

The use of single joint exercise with 95% overload could be very dangerous if, in the preceding period, the athlete doesn’t perform this exercise with lower overload weight.



Yuri Verkhoshansky






Extended Shock Phase


Dear Mark Bennet,

the effect of one training mean is strictly related to the training program, the phase in which it is used and its load volume.

In the experiment described in the article "Super methods of Physical Preparation For The High Class Athlete", the increasing of strength parameters was assured carrying out  360 Depth jumps during 3 weeks (4 series of 10 Depth Jumps per 3 times in a week) in the pre – competition period. The athletes of experimental group didn’t use any other kind of leg extension strength exercises (“The back squat and traditional jumping exercises was eliminated from the training program”).

If they would use this volume of loads not at the end of preparation period, but during the competition period, the competition loads and the psychological stress would not allow them to obtain the same training effect.

If they would keep using 120 Depth Jumps a week beyond 3 weeks, this would not add anything to explosive strength increasing because the Depth Jumps training potential would be used up.

From the other side I think that a very good prepared athletes could use  1- 2 series of Depth Jumps before the competition as neuro-muscular stimulation method, but the practical use of this stimulation method must be verified in relation with individual characteristics of athlete (his training experience and his nervous system type).



Yuri Verkhoshansky





Some Basketball Info


Dear Sergio Gabba,

So I ask you if is better using half jump squats or is better going at least with legs parallel to the floor?

You can find a detailed description about this method of explosive strength and reactive capacity improvement in my book “La preparazione fisica speciale”, pages 172 – 173.

When you perform the sets of 4-6 barbell half squat jumps (30 – 70 % of RM overload) with muscles relaxation between each jump,  you must only try to obtain the maximal vertical jump height without thinking about the legs flexion angle.

In any case the correct angle of legs flexion is 135° but it must be “fond” intuitively through the experience and the use of this exercise.



When I don't use depth jump in certain phases of preparation, which is better in developing high jump for basketball, 5-6 long jumps from leg to leg, sprints (20-30m.), or trying to dunk the ball with 4-5 run steps, or what other?

The basketball player’s ability to jump highly when he dunk the ball is determined by two factors: high level of  his special physical preparedness (explosive strength and reactive capacity) and good execution technique.

To improve the explosive strength, reactive capacity and execution technique of basketball vertical jump the athlete needs to use a system of several training means. In this training means system each mean must have a concrete role and placement in the whole training process.

What exercise must be used in certain phases of preparation?

It depend on the aims of this preparation phase. If you use the Block system training, the placement of these training means that you mentioned, is described in my answer to Heth Jennings  in the thread “Conditioning and VJ improvement for Basketball” .

Yuri Verkhoshansky





Depth Jumps & Shock Prior To The Competition Phase


Dear Shea Thompson,

If depth jumps are used in preparation period as training means for the improvement of Explosive strength and Reactive capacity, the training stage with optimal volume of this means (300 jumps circa: 4 series of 10 jumps in one training session two o three times e week) must be ended 7–10 days before the competition.

If Depth jumps are used during the competition season as means finalized to stimulate CNS and to maintain the explosive and reactive capacities (with reduced volume of 2 series of 10 jumps in one training session), the interval between the last Depth jumps training session date and the competition date  must be verified for each athlete through preliminary experiments.



Yuri Verkhoshansky







Vertimax



Dear B. Scott,

I think that Vertmax could be used as additional (not substitutive) training mean, especially for not elite athletes. Vertmax could be helpful in the case of athlete with vertebral column injury.

Nevertheless, I am not sure that Vertmax can allow to perform specific exercises with specific regime (ballistic) of muscles contractions, which are very important for SST of high level athletes.



Yuri Verkhoshansky




Basketball Physical Preparation


Dear Heth Jennings,

your questions concerns the training strategy that should be settled in relation with the preparedness level of athletes and their competition calendar.

If  athletes need a great increasing of their physical preparedness level and they have time to do it, I suggest you to use the Block System training model.

Each block of Block System training has not a rigid subdivision of its finalization as “to train one at a time (i.e. only one quality in each block)”. Each block must have one – two primary load finalizations (see my article about middle distance training).

In the sport games, Block System training has also another particularity – it envisages that the athletes carry out constantly their technical work.

For the above considerations, the Block System training model of basketball preparation cycle is very complex. I can only indicate you the way to elaborate this system.



The main objectives of basketball physical preparation are:

-         to improve athlete’s capacity to carry out the basketball competition activity at higher intensity level (higher speed in body displacements, higher jumps and more powerful ball shoots and passes);

-         to assure that this competition activity will have the lower energy cost for athlete’s organism.



The speed of body displacements (the start accelerations and the change of directions) and the height of jumps are  influenced by the power output of legs push movements (i.e.: by the explosive strength of leg extension  muscles).

The explosive strength of leg extension muscles is limited by their maximal strength.

As consequence of this consideration, we can fix the first element of training strategy for basketball physical preparation: maximal strength of legs extension muscles ? explosive strength of legs extension muscles ? start running speed and jumps height.


The power of passes and shoots (the velocity of ball’s flight) is fixed by the explosive strength of muscles involved in these specific movements. The explosive strength of these movements is limited by their maximal strength.

So, we have the second element of the training strategy: maximal strength of upper body muscles ?  explosive strength of specific movements ?  power of shoots and passes.



In the preparation cycle plan, these two strategic lines (speed of body displacements and power of passes and shoots) could be used concurrently because they include the same sequence of changing of loads with different emphasis.

The maximal strength and explosive strength of leg extension muscles are also base factors of Maximal Anaerobic Power (MAP). The high level of  MAP assures to execute the higher intensity elements of the basketball competition activity, with lower involvement of glicolitic energy supply mechanism. The high level of MAP assures also the lower involvement of recovery processes.

The combination of legs strength exercises, bounces and jumps with the specific basketball drills, assures the improvement of specific speed increasing and also the MAP improvement.



Now we have to improve the recovery capacity.

The recovery capacity is based on the capacity to pay rapidly the oxygen debt or, in other words, to eliminate lactate from muscles during the rest.

If the high level of MAP assures that this debt will be lower, the high level of VO2 assures the possibility to increase rapidly the aerobic process in the rest period and to eliminate HLa more rapidly.

The most important method to improve VO2 is the interval training, preceded by continuous aerobic running and aerobic fartlek.

So, we can fix the training strategy line to improve the recover capacity:  prolonged aerobic running ? aerobic fartlek ? interval training.

The prolonged aerobic running and aerobic fartlek can be curried out at the same period with maximal and explosive strength loads. The interval training must be carried out only after the maximal speed increasing. The interval training must include specific basketball drills, executed in interval regime.


On the base of the above considerations, we can design the following Block system conceptual model of the physical preparation plan with gradual increasing of training intensity and specificity.



Introductory block (Strength – Aerobic work of high volume and of low - medium intensity):

1.       Legs strength exercises (Barbell Squats, Calf Rises and other) and upper body strength exercises that must be executed with gradual increasing of overload weight during this training stage: from10 RM to 5 RM (Monday and Thursday).

2.       Extensive long bounces and jumps (Thursday and Friday).

3.       Prolonged aerobic running (Wednesday and Saturday).

The first training session, which is long and hard, must be carried out separately from the basketball training sessions. The second and third training session (séances) could be carried out after the basketball training session. During this and the subsequent block, the basketball training volume and intensity must not be high.



Block A (high intensity - low volume strength work and Aerobic Fartlek):

1.       Leg extension strength exercises (Barbell Squats, Calf Rises) and upper body exercises with 5 – 2 RM overload weight (Monday, Wednesday, Friday or only Monday and Thursday training sessions separate from basketball training).

2.       Prolonged aerobic running of the preceding block should be gradually substituted by Aerobic  Fartlek (Tuesday, Thursday, Saturday or only Tuesday and Friday).



Block B (Explosive Strength and Maximal Anaerobic Power) :

1.       Legs explosive strength exercises: Barbell Squat Jumps; Russian Kettlebell jumps; intensive bounces and jumps (see my answer to Sergio Gabba in “Training for the high jump”), Explosive Strength upper body exercises with medicine balls (Monday, Wednesday, Friday or only Monday and Thursday training sessions separated from the basketball training sessions). At the end of this block, intensive bounds and jumps can be replaced by 2 - 4 series of 10 Depth Jumps.

2.        20 – 30 m distance uphill running executed with complete recovery after each repetition. During the recovery phases, athletes must execute light running accelerations (Tuesday, Thursday, Saturday or only Tuesday and Friday).



Block C (high intensity specific speed and power work):

1.       Specific speed and explosive strength exercises (10 – 20 m starts, basketball jumps and shots) executed with the repetition method (long rest intervals) and serial - repetition method. The “classic” Depth jumps of the preceding block must be replaced by Depth jumps with subsequent jump shot.

2.       Specific tactical combinations executed with maximal speed (serial-repetition training method and interval training method).

All physical preparation  training of block C must be carried out on the basketball court before the planed technical – tactical training.



Each blocks durations depend on the duration of all preparation period determined on the base of competitions calendar. So, the duration of this plan can be of 8 – 12 weeks.

With a longer duration you can reach a higher increase of athlete’s special physical preparation level.


Yuri Verkhoshansky




Serial Repetition Method & Max Speed

Dear Heth Jennings,

if I understood well, you asked me about the serial-repetition training method and the interval training method used to perform specific tactical combinations with maximal speed (Block C).

There are two main types of these training methods:

1)       the first is finalized to increase the Maximal Anaerobic Power (MAP);

2)       the second is finalized to increase the glicolitic power.

In both variants are used specific basketball displacements (maximal speed running exercises with typical trajectory and direction changes).

For the MAP increasing are used running exercises with duration that must not be more than 10 – 15 seconds: in one training session could be used 2-3- series of  6 repetitions with 2 min rest between each exercise and 6-8 min rest between series.

For the glicolitic power increasing are used running exercises with 30-50 second duration: in one training session could be executed 3-4-series of 3 repetitions with 1,5 – 2 min rest between each repetitions and 13 -15 min rest between each series.



Yuri Verkhoshansky




Glute Ham Raise


Dear Yosef Johnson,

1. You mentioned that the exercise should not be done after intensive jump exercises etc. Should they be done on a different day or later in the same day?

I think that Glute Ham Raise must be included in the General Physical Preparation program and must be used in the training stage that precede the specific work, as intensive jump exercises etc.

2. Should one ever use maximal effort [2-3 reps]with this exercise? What is the highest intensity you would recommend?

I think that Glute Ham Raise is a general enforcement exercise that must not be performed with maximal effort and, generally, with high intensity.

Yuri Verkhoshansky



Depth Jump Box Height


Dear Yosef Johnson,

before I answer you I think it’s better to clarify one important issue: Depth Jump from 0.75 m and Depth Jump from 1.1m are not training means with different training potential (the training potential of 0.75 m Depth jump is not less of the training potential of 1.1 m Depth Jump), but they are training means with slightly different training emphasis.

Depth Jump from 0.75m is finalized to Explosive Strength and Reactive capacity development.

Depth Jump from 1.1m is finalized to Maximal Strength development.

Depth Jumps from 1.1m can be very useful for sport disciplines where athletes with heavy body weight execute rapidly the changes of running direction, as in American Football, rugby and, for other aspects, also in tennis.

So, if the athlete needs to increase more the training stimuli for Explosive Strength and Reactive Capacity improvement, after the use of 0.75 m Depth Jumps, he can use Complex Super-method: maximal strength effort Barbell Squat + 0.75 m Depth Jumps.

If the athlete needs to increase more the training stimuli for Maximal Strength improvement or for the improvement of Strength component of Maximal Explosive effort exercise, after 1.1 m Depth Jumps, he can start to use Complex Super-Method: maximal strength effort Barbell Squat + 1.1 m  Depth Jump.



Yuri Verkhoshansky








Dear Yosef Johnson,

1. Would you suggest that both heights be a appropriate for a basketball player in different training blocks? Would .75m precede in Block B and 1.1M continue in Block C ?

In the Basketball Block System training Depth Jumps must be used at the end of the Block B with height from 0.75 m. Depth jumps from 1.1 m could be used sometimes only by very strong athletes as additional exercise that helps to increase the effect of Depth Jumps from 0.75 m.



2. It seems that you are saying that training at .75m will be more effective for improving quickness and explosiveness in very short distances like 5m, is this correct?

Not only, Depth Jumps from 0.75 m are an effective training means to improve the speed of the running start acceleration (30 m) and they are useful in all case in which it’s need to increase the explosiveness together with reactive capacity.



Yuri Verkhoshansky









Dear Yosef Johnson,

1. When one uses 1.1M, should this be used during the same time as .75M or in a different block?

The Depth jumps from 0.75 m and from 1.1 m must be used in the same block: 4 series of 10 Depth jumps could include 2-3 series of 10 Depth jumps from 0.75m and 1-2 series – of 10 Depth jumps from 1.1m. For an example, see  the American Football program in Manual for coaches.

2. What measurement should one use when determining appropriate strength for maximum depth jumps [1.1M]?

Dear Yosef, I read this question many times but I didn’t and I don’t understand what you mean. Could you put this question in another way?
Yuri Verkhoshansky






Dear Yosef  Johnson,



1.    In the case of the Depth Jumps work out I think it’s better to use the word “series”. One series includes 10 exercises (Depth Jumps). In one training session (work out) must be used not more than 4 series. The series of Depth Jumps from 0.75 m must be performed before the series of Depth Jumps from 1.1 m.

2.    Depth Jumps from 1.1 m should be used only by athletes that are already adapted to Depth Jumps from 0.75m.



Yuri Verkhoshansky







Dear Yosef Johnson,

1. How long would one use the Complex Super Method in terms of weeks?

It’s difficult to answer this question in generally, because all depend on the concrete training plan and on the level of the athlete who uses this plan.  Because the athlete has to be prepared to use the Complex Super Method, it will be necessary to introduce it in the planning of Block System. In this case the Complex Super Method should be putted in block B (as you wrote) and its duration is equal to that of Block B.



2. After using the Complex  Super Method in Block B, what transition would you recommend for Basketball in Block C?

The conceptual model of the Basketball Block System has been described in my answer to Heth Jennings in the “Conditioning and VJ improvement for Basketball” thread.

Block C (high intensity specific speed and power work):

1.   Specific speed and explosive strength exercises: starts of 10 – 20 m, specific basketball jumps and shots (with run up) executed with the repetition method and serial - repetition method (with the rest intervals that allow to have a complete recovery). The “classic” Depth jumps of the preceding block must be replaced by Depth jumps with subsequent jump shot.

2.   Specific tactical combinations executed with maximal speed (serial-repetition training method and interval training method).

All physical preparation training of block C must be carried out on the basketball court before the planed technical – tactical training.



Yuri Verkhoshansky





Heavy Athletes & Shock


Dear Marcelo Cardoso,

The heavy weight athletes must be very careful in the use of Shock Method. To be careful means to use a knee bends and  to be concentrated on the execution of lending that should be as more softly as possible (springy).

It needs also to be careful with the Shock Method loads volume and to the drop height:

1.       start the Shock Method training using 0.5 m drop height and consequently increase the drop height until 0.75 that must not be increased more;

2.       start from lowest number of jumps in series and lowest number of series, they must be gradually increased until the normal number (4 series of 10 Depth Jumps that must not be increased) with the constant control of the legs articulations integrity

Yuri Verkhoshansky




Sprinter Block System



Dr. Verkhoshansky

I would like to post a general outline of the training of a sprinter for critique. I welcome all criticism as I am dong my best to piece together everything I have learne
d from your articles and others influenced by your methods.

Introductory Phase
1. Weight exercises for upper and lower extremities using 6-12RM
2. Bounds/Hops at sub-maximal intensity; may also include some sub-maximal running at very low volumes to maintain form and feel of the movement
3. Prolonged aerobic activity of short duration; 2-3 sets of 5-10min

Block A
1. Weight exercises for upper and lower extremities using 2-5RM
2. Prolonged aerobic work replaced with aerobic fartlek with light accelerations, still with short duration 2-3 sets and 5-10 min
3. Include some sub-maximal intensity running to maintain form and feel of sprinting (low volume and low intensity)

Block B1. Explosive weighted movements for upper and lower extremities (using med ball, different barbell squat and lunge jumps, etc.)2. Uphill and downhill sprints of 20-40m3. Transition into starting depth jumps towards end of block

Block C1. Acceleration work of 0-30m with complete recoveries
2. Sprints of 60-120m with near complete to complete recoveries

What parts, if any, did I get correct? Which parts are wrong? How would you correct the mistakes; i.e. what should be added to the model and what should be deleted? Thank
 you to any and all for your help.

Heth Jennings, USA



RESPONSE:


Dear Heth Jennings,

your sprint running Block System model is quite good and very similar to my model.

I only don’t understand well what you mean for “prolonged aerobic activity of short duration”.

I can give you the following suggestions:

1.       In the Block B, it’s need to add the intensive bounces (3 fold, 5 fold and 10 fold) that must be performed with maximal explosive effort. The intensive bounces are different from the long extensive bounces of your “Introductory Phase”. The long extensive bounces must be performed on the 60 – 100 m distance (until 120 m for high level athletes) with aim not as much to cover the longest distance in each exercise (as in the intensive short bounces of block B) but rather to obtain the optimal technique of movements and to improve the relaxation capacity.

2.       I don’t suggest you to use downhill sprints in Block B (may be it’s better to use them in block C). On the place of Uphill sprints it’s better to use Uphill Bounced Running (see my article about middle distance running).

3.       It’s need to add more specific running exercises in your program. The Long accelerations must be performed reaching ½ of maximal speed in the blocks A, sub - maximal speed in the block B and maximal speed in the block C. In the Block C must be used the specific sprinter’s short starts from low position on the 10 m distance.

Yuri Verkhoshansky







Dr. Verkhoshansky

Thank you very much for the advice. I will also try to clarify a few things you mentioned in your post.

1. I only don’t understand well what you mean for “prolonged aerobic activity of short duration”.

I am referring to prolonged running at Anaerobic Threshold for 2 sets of 10 min with a 3-5min rest period (active recovery)



2. In the Block C must be used the specific sprinter’s short starts from low position on the 10 m distance.

The 20-30m accelerations I mentioned were to be done from a block start. Also, all runs in Block C would be maximal.



Would you begin with 10m block starts and progress to 30m throughout the block? Or would you schedule things differently?

Thank you again for all of your help and your willingness to teach and share with us all!

Heth Jennings, USA








Re: Block Periodization Model for a Sprinter
 (Italy) Modified By Prof. Verkhoshansky on 4/14/2008 12:28:36 AM)
Dear Heth Jennings,
yes, the block starts must be used in progress from 10 to 30 m throughout the block.
In block A it needs to use also the following two running exercises.

1) Long build-ups are 100-120 m runs performed with a smooth increase in speed up to a point where it is kept constant by inertia while holding technical form.
This exercise can be divided into two phases:
-       first part of the run where maximum or sub-maximum speed is reached gradually and then held for a ever increasing distance, according to the improvement of the athlete’s ability at performing this exercise.
-       second part of the run where the speed reached is kept constant while holding technical form, stride length and overall relaxation.

The exercise is performed with a gradual increase in running speed, up to the maximum, with every repetition and at every training session. Rest interval must ensure complete physiological recovery before the next repetition is performed.
Long build-ups should be used also in Block A reaching the speed equal to 50% of maximal and in the Block B with gradual increase of the level of speed.

 2) Sprint bounding (50 m) is performed with the objective to cover 50 m with a minimal number of foot contacts in the shortest possible time.

Regards the Uphill running of Block B.
Short Distance Uphill Runs (40-60m) must be executed at maximum speed. The slop must not be inclined more than 2-3%. Nevertheless, the unintentional changes in technical form that often occurs in performing this exercise at maximum speed may make it less specific. Thus, it is advisable to perform Bounding Uphill Runs instead, which are performed with an active propulsive movement of the foot plant as well as an active recovery of the swinging leg.

Yuri Verkhoshansky





Dear Heth Jennings,
your questions concerns the training strategy that should be settled in relation with the preparedness level of athletes and their competition calendar.

If  athletes need a great increasing of their physical preparedness level and they have time to do it, I suggest you to use the Block System training model.

Each block of Block System training has not a rigid subdivision of its finalization as “to train one at a time (i.e. only one quality in each block)”. Each block must hav
e one – two primary load finalizations (see my article about middle distance training).
In the sport games, Block System training has also another particularity – it envisages that the athletes carry out constantly their technical work.

For the above considerations, the Block System training model of basketball preparation cycle is very complex. I can only indicate you the way to elaborate this system.


The main objectives of basketball physical preparation are:

-         to improve athlete’s capacity to carry out the basketball competition activity at higher intensity level (higher speed in body displacements, higher jumps and m
ore powerful ball shoots and passes);
-         to assure that this competition activity will have the lower energy cost for athlete’s organism.



The speed of body displacements (the start accelerations and the change of directions) and the height of jumps are  influenced by the power output of legs push movements
(i.e.: by the explosive strength of leg extension  muscles).
The explosive strength of leg extension muscles is limited by their maximal strength.


As consequence of this consideration, we can fix the first element of training strategy for basketball physical preparation: maximal strength of legs extension muscles ? explosive strength of legs extension muscles ? start running speed and jumps height.



The power of passes and shoots (the velocity of ball’s flight) is fixed by the explosive strength of muscles involved in these specific movements. The explosive strength of these movements is limited by their maximal strength.

So, we have the second element of the training strategy: maximal strength of upper body muscles ?  explosive strength of specific movements ?  power of shoots and passes.



In the preparation cycle plan, these two strategic lines (speed of body displacements and power of passes and shoots) could be used concurrently because they include the same sequence of changing of loads with different emphasis.

The maximal strength and explosive strength of leg extension muscles are also base factors of Maximal Anaerobic Power (MAP). The high level of  MAP assures to execute the higher intensity elements of the basketball competition activity, with lower involvement of glicolitic energy supply mechanism. The high level of MAP assures also the lower involvement of recovery processes.

The combination of legs strength exercises, bounces and jumps with the specific basketball drills, assures the improvement of specific speed increasing and also the MAP improvement.



Now we have to improve the recovery capacity.

The recovery capacity is based on the capacity to pay rapidly the oxygen debt or, in other words, to eliminate lactate from muscles during the rest.

If the high level of MAP assures that this debt will be lower, the high level of VO2 assures the possibility to increase rapidly the aerobic process in the rest period and to eliminate HLa more rapidly.



The most important method to improve VO2 is the interval training, preceded by continuous aerobic running and aerobic fartlek.

So, we can fix the training strategy line to improve the recover capacity:  prolonged aerobic running ? aerobic fartlek ? interval training.

The prolonged aerobic running and aerobic fartlek can be curried out at the same period with maximal and explosive strength loads. The interval training must be carried out only after the maximal speed increasing. The interval training must include specific basketball drills, executed in interval regime.



On the base of the above considerations, we can design the following Block system conceptual model of the physical preparation plan with gradual increasing of training intensity and specificity.



Introductory block (Strength – Aerobic work of high volume and of low - medium intensity):

1.       Legs strength exercises (Barbell Squats, Calf Rises and other) and upper body strength exercises that must be executed with gradual increasing of overload weight during this training stage: from10 RM to 5 RM (Monday and Thursday).

2.       Extensive long bounces and jumps (Thursday and Friday).

3.       Prolonged aerobic running (Wednesday and Saturday).

The first training session, which is long and hard, must be carried out separately from the basketball training sessions. The second and third training session (séances) could be carried out after the basketball training session. During this and the subsequent block, the basketball training volume and intensity must not be high.



Block A (high intensity - low volume strength work and Aerobic Fartlek):

1.       Leg extension strength exercises (Barbell Squats, Calf Rises) and upper body exercises with 5 – 2 RM overload weight (Monday, Wednesday, Friday or only Monday and Thursday training sessions separate from basketball training).


2.       Prolonged aerobic running of the preceding block should be gradually substituted by Aerobic  Fartlek (Tuesday, Thursday, Saturday or only Tuesday and Friday).



Block B (Explosive Strength and Maximal Anaerobic Power) :

1.       Legs explosive strength exercises: Barbell Squat Jumps; Russian Kettlebell jumps; intensive bounces and jumps (see my answer to Sergio Gabba in “Training for the high jump”), Explosive Strength upper body exercises with medicine balls (Monday, Wednesday, Friday or only Monday and Thursday training sessions separated from the basketball training sessions). At the end of this block, intensive bounds and jumps can be replaced by 2 - 4 series of 10 Depth Jumps.

2.        20 – 30 m distance uphill running executed with complete recovery after each repetition. During the recovery phases, athletes must execute light running accelerations (Tuesday, Thursday, Saturday or only Tuesday and Friday).



Block C (high intensity specific speed and power work):

1.       Specific speed and explosive strength exercises (10 – 20 m starts, basketball jumps and shots) executed with the repetition method (long rest intervals) and serial - repetition method. The “classic” Depth jumps of the preceding block must be replaced by Depth jumps with subsequent jump shot.

2.       Specific tactical combinations executed with maximal speed (serial-repetition training method and interval training method).

All physical preparation  training of block C must be carried out on the basketball court before the planed technical – tactical training.



Each blocks durations depend on the duration of all preparation period determined on the base of competitions calendar. So, the duration of this plan can be of 8 – 12 weeks.



With a longer duration you can reach a higher increase of athlete’s special physical preparation level.


Yuri Verkhoshansky









Dear Heth Jennings,

if I understood well, you asked me about the serial-repetition training method and the interval training method used to perform specific tactical combinations with maximal speed (Block C).

There are two main types of these training methods:

1)       the first is finalized to increase the Maximal Anaerobic Power (MAP);

2)       the second is finalized to increase the glicolitic power.

In both variants are used specific basketball displacements (maximal speed running exercises with typical trajectory and direction changes).

For the MAP increasing are used running exercises with duration that must not be more than 10 – 15 seconds: in one training session could be used 2-3- series of  6 repetitions with 2 min rest between each exercise and 6-8 min rest between series.

For the glicolitic power increasing are used running exercises with 30-50 second duration: in one training session could be executed 3-4-series of 3 repetitions with 1,5 – 2 min rest between each repetitions and 13 -15 min rest between each series.



Yuri Verkhoshansky




Increasing 100m Sprint Speed


Dear Linas,

your questions regards the base rules of the SSTM in T&F sprint. So, I must start from the fundamentals.

The increase of the 100 m running speed is based both on the strides length and the strides frequency increasing. The strides length depend on the push ups power output.

The push up power depends on the explosive strength of the leg extensors. In generally, Explosive Strength is determined by the capacity to develop rapidly the maximal strength effort. Higher is the external resistance, more important is the maximal strength contribution to the explosive strength effort.



In the first phase of sprint, the athlete must overcome the big external resistance (his body weight inertia). To increase the power output in the push ups of the start acceleration, he needs to increase the Explosive Strength, in which the Maximal Strength is the main component. To assure the increasing of Maximal Strength, must be used the heavy weight resistance exercises, first of all, Barbell Squat. Yet, the sprinter needs the Maximal Strength increasing only if he is able to reach this strength in the maximal explosive effort.  So, the only heavy weight Squat cannot assure the power output increasing and must be used only together with explosive strength exercises (squat jumps, depth jumps).



In the second phase of sprint, the most important speed factor is the strides frequency. To maintain the higher strides length with the maximal frequency, the athlete should express the explosive force in minimal time, so the most important factors of the second part of sprint speed are Starting Strength and Reactive Capacity. In this case, the explosive strength exercises (depth jumps, serial fast jumps and bounces) must have a dominant role in training.



So, in the Special Strength Training of the T&F sprinters, the use of resistance exercises with heavy overload and explosive strength exercises with not heavy overload and without overload (different kind of jumps and bounces) should be balanced between them. The proportion between the volumes of this training means in training plan depend on the personal characteristics of athlete.

…There are coaches who don’t use very heavy weight training for their sprinters and have great results and are coaches who focusing on it a lot, for them 1rep max is very important and believes it improves mass specific force…

I don’t understand well what exactly the coach that, as you write, “don’t use very heavy weight training”, does, but I think that you described two training strategy that are in the extremes.

In any case, the best way is in the medium of these two training strategies.

Of curse, the use of the resistance exercises with  heavy weights with fewer reps is the is most effective method of Maximal Strength increasing for sprinters, but this kind of training can assure the sport results improvement only if it is used in combination (concurrent or conjugate-sequence) with exercises aimed at increasing the Explosive Strength, Starting Strength and Reactive capacity.



To what extend sprinter should aim to improve his max strength which will help him to run faster and wont interfere with other training means?

There are two topics in your question:

1)      To what extend sprinter should aim to improve his max strength which will help him to run faster?

Sprinter should use the overload training methods that assure the maximal strength increasing on the base of neuromuscular mechanisms improvement (the motor unities recruitment increasing and the synchronization of the moto-neurones activity). Of course, the athlete should start his preparation period using the resistance exercises with not maximal weight and after, gradually increases the overload weight.



2)      How should be organized the training process to avoid the negative interference of the different training means.

When the athlete needs the use of high volume of different training means, the best way is to use them in the conjugate-sequence way (the Block Training System).



Is it true that during heavy training period its better dont do fast sprinting, because sprinter can be prone to injury?

All depend on the loads volume. One - two sets of the Maximal Effort method resistance exercises, used before the speed exercises, could stimulate to sprint faster, yet, the high volume of the strength exercises could disturb the speed increasing.

Russian sprints/jumps experts, at least in the past, suggested that athlete should be able to squat 2.5 times of his body weight if he wants to introduce high intensity plyometric training to avoid injuries. So I would ask one more question.

I don’t agree, I think that, to avoid injuries during the Depth Jumps performing, it’s need not so match to have the higher level of maximal strength, but to enforce preliminary the legs muscles and joints.



Yuri Verkhoshansky



Relationship Between Squat & Vertical Jump

Dear Nizar Abu-Hamdeh,

your questions include different aspects:

1)      relation between the maximal weight of Barbell Squat and the maximal force developed in the legs extension movement - this relation could be influenced  by the athlete’s Barbell Squat execution technique;

2)      relation between the maximal strength of leg extensors and the T&F high jump result - this relation is strongly influenced by the T&F high jump execution technique;

3)      the nature of the leg extensors maximal strength; in other words, what kind of training method has been used for the maximal strength increasing - if this strength has been developed using Bodybuilding methods (with muscle hypertrophy), it could not assure the explosive strength increasing.



So, there could not be a general and universal guideline on how much relative strength is enough for athletes to maximize vertical jump height.

But to have information that could help you, you should find specifics experimentals results of in publications. These experimental results must be referred to the parameters of high level T&F high jumpers group: the relation between their results in high jump, vertical jump (Abalakov) and the maximal weight that they are able to lift in Barbell Squat in the same day.

Unlikely, I have not these data.



Yuri Verkhoshansky




Uphill & Downhill Running


Dear Yosef,

If we are talking about sport players, their speed running training should include two main elements: specific running exercises with lateral displacements and classical forward running accelerations.

I think that uphill running and also downhill running should be used mainly as second type of exercise. The uphill speed running assures the development of the starting acceleration, the downhill running exercise assures the development of distance running speed.

The forward running accelerations in sport games are very similar to the T&F sprints, but are shorter: in soccer – 30 m, in basket –  20 m, in tennis – only 10m.

Longer is the start accelerations of the sport game, more useful could be, for this game players, the downhill running exercises.

Usually, for T&F sprinters, the uphill slope of speed runs should be not more than 4% (to not provoke the strides length decreasing). The sport games players that usually run on shorter distances could use some volume of uphill exercises on the steeper slope track.

Yet, regarding the downhill running, this exercise should be carried out only on the 2- 4% incline.

What is the exact grade of incline to be used? It’s difficult to say exactly, it should be find by the athlete: the grade of inclination should assure the facilitation of running without the change of execution technique.

Regards the article of Nurmekivi, it is an extract of his lectures in the Tartu University. This lecture, is mainly referred to my works, for example, my article “Speed Training for High level Athletes”.

Yuri Verkhoshansky




Isometrics


Dear Warren,

If I understood well, your message regards two questions:

   1. Are isometric exercises could be used in the Block Training System programs?

Yes, they could be as part of the training method, but not as the main training means that occupied the whole block.

   2. Are isometric exercises could be used as the first (stimulating) exercise in the Stimulating Method?

Yes, of course, especially if isometric exercises are used in this way: at the first phase of exercises execution, the muscles must be slowly stretched in isometric regime until a level, equal to 70-80% of the maximal. Subsequently, the external resistance to the movement must be suddenly eliminated (using a special device). Muscles begin shortening and their previous potential of tension is used for the work against the external opposition, equal to about 30-40% of the maximal. In this way, a very high power of muscular work is developed.

Yuri Verkhoshansky







Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: adarqui on June 27, 2010, 05:38:45 am
tons of stuff to pick out from the above notes, i love this one though:


"any excessive amount of strength work, executed over a prolonged period of time, reduces movement speed and a muscle's ability to display explosive efforts. A cyclic, wave-like increase and decrease in the amount of strength work provides the same wave-like but steady increase in movement speed and explosive muscle strength".

"a reduction in the amount of strength work, providing a chance for the body to recover and advance to a higher functional level, is quite important at this stage. A brief period of active rest provides good recovery after intensive high-volume strength work, and speed-strength may rise by 10-15%."


peace
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: Raptor on June 28, 2010, 04:48:38 am
This is a gem of a thread.
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: adarqui on June 28, 2010, 05:03:54 am
This is a gem of a thread.

Thanks man, hope it provided some nice info, his list of methods laid out like that is my favorite & there's tons of gems in there from the notes of his pdf's, he's got many more out there. My supertraining notes I took from way back are on index card unfortunately, but I'd rather buy his republished Supertraining 6th Edition and re-take my notes on that. When I do I'll re-mod the OP and bump. I just realized I can order it with paypal so I might order it real soon.

peace


(http://www.ultimateathleteconcepts.com/store/i/supertraining.jpg)

TOC:

* The shock method
* The development of adaptation process during the long term sport activity
* The “compensatory adaptation”
* Current Adaptive Reserve of the human organism
* The strategy to manage the adaptation in the training process
* The specificity of protein synthesis in the adaptation process
* The structural reconstructions during the adaptation process and the phenomenon of Supercompensation
* Heterochronism of adaptive reconstructions
* The function efficiency in a high - adapted organism
* The optimal regime of adaptation
* The phenomenon of immune defence decrease
* The general schema of adaptation process during the sport activity
* The practical aspects of the Adaptation Theory
* The future developments of the use of Adaptation Theory in sport

This book is a must have for any athlete or coach. Every topic is covered in almost 600 pages.

* Strength and the muscular system
* Philosophy of physical training
* The muscle complex
* Adaptation and the training effect
* Sport specific strength training
* Factors influencing strength production
* The means of special strength training
* The methods of special strength training
* Organization of training
* Strength training methods
* Designing sports specific strength programs
* Restoration and stress management
* Combination of resistance methods
* The use of testing
* Overtraining
* PNF as a training system
* Models for structuring the annual training
* Preparedness and the training load
* Periodisation as a form of organization
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: vag on June 28, 2010, 05:30:38 am
tons of stuff to pick out from the above notes, i love this one though:


"any excessive amount of strength work, executed over a prolonged period of time, reduces movement speed and a muscle's ability to display explosive efforts. A cyclic, wave-like increase and decrease in the amount of strength work provides the same wave-like but steady increase in movement speed and explosive muscle strength".

"a reduction in the amount of strength work, providing a chance for the body to recover and advance to a higher functional level, is quite important at this stage. A brief period of active rest provides good recovery after intensive high-volume strength work, and speed-strength may rise by 10-15%."


peace

Zig-zaging high-volume strenth / explosive FTW!
The Ratio Technique FTW!
MSEM FTW!
Prof. Verkhoshansky FTW!!!
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: AlexV on June 28, 2010, 01:29:36 pm
Great post Andrew.  I know Yuri was a huge influence on you, and me as well.  Good shit!
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: adarqui on June 28, 2010, 05:16:06 pm
Great post Andrew.  I know Yuri was a huge influence on you, and me as well.  Good shit!

Thanks man.. ya I know he was a big influence on you too. The more people who get influenced by coaches like him/Francis etc, the more results we'll see in s&c. A majority of athletes and coaches have been pretty derailed.

Verkhoshansky's biggest genius lied in his programming of training.

peace man
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: steven-miller on June 29, 2010, 03:50:38 pm
This is one hell of a great thread! Thanks ardaqui for the collecting and sharing the wisdom and knowledge of Mr. Verkoshansy!
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: zgin on June 29, 2010, 09:27:04 pm
This is one hell of a great thread! Thanks ardaqui for the collecting and sharing the wisdom and knowledge of Mr. Verkoshansy!
thats dr. verkoshansky to you sir.
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: LBSS on June 30, 2010, 01:47:23 pm
Adarq gettin' props on Charlie's forum for the Verk notes.

Need a high-five smiley like on Lyle's forum.
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: adarqui on July 01, 2010, 06:24:25 am
This is one hell of a great thread! Thanks ardaqui for the collecting and sharing the wisdom and knowledge of Mr. Verkoshansy!

no problem man!

peace!
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: adarqui on July 01, 2010, 06:26:12 am
Adarq gettin' props on Charlie's forum for the Verk notes.

Need a high-five smiley like on Lyle's forum.

appreciate it LBSS! it seems alot of people now-days don't even know who Verkhoshansky is or what impact he had, from some of the forum threads that popped up recently.. hope this will help a little, but his pdf's/books definitely should be checked out.

peace man
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: adarqui on November 12, 2010, 04:30:56 pm
chezkenny is going for 700 DL, old PR of 660, a quote from him on his youtube:

(http://i53.tinypic.com/672lo2.png)
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: PointerRyan on December 01, 2010, 09:41:16 am
dang thats one long post. Read the ones that interests me. Now I'm confused on what to train.haha
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: Dreyth on December 01, 2010, 01:05:33 pm
tons of stuff to pick out from the above notes, i love this one though:


"any excessive amount of strength work, executed over a prolonged period of time, reduces movement speed and a muscle's ability to display explosive efforts. A cyclic, wave-like increase and decrease in the amount of strength work provides the same wave-like but steady increase in movement speed and explosive muscle strength".

"a reduction in the amount of strength work, providing a chance for the body to recover and advance to a higher functional level, is quite important at this stage. A brief period of active rest provides good recovery after intensive high-volume strength work, and speed-strength may rise by 10-15%."


peace

Zig-zaging high-volume strenth / explosive FTW!
The Ratio Technique FTW!
MSEM FTW!
Prof. Verkhoshansky FTW!!!


Is he talking about macro=periods or micro-periods here???

Like, should I do 4 weeks of heavy 85% squats 2x a week, then a 1 week phase of explosive work and repeat?
Or, is he saying alternate sets of heavy squats with explosive squats (or maybe just standing VJ)?

Yes, this is an old thread but it's just fucking amazing. Reading this stuff, i feel as enlighted as I did back in the VJB days.
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: adarqui on December 01, 2010, 03:43:21 pm
tons of stuff to pick out from the above notes, i love this one though:


"any excessive amount of strength work, executed over a prolonged period of time, reduces movement speed and a muscle's ability to display explosive efforts. A cyclic, wave-like increase and decrease in the amount of strength work provides the same wave-like but steady increase in movement speed and explosive muscle strength".

"a reduction in the amount of strength work, providing a chance for the body to recover and advance to a higher functional level, is quite important at this stage. A brief period of active rest provides good recovery after intensive high-volume strength work, and speed-strength may rise by 10-15%."


peace

Zig-zaging high-volume strenth / explosive FTW!
The Ratio Technique FTW!
MSEM FTW!
Prof. Verkhoshansky FTW!!!


Is he talking about macro=periods or micro-periods here???

he's talking about meso's, but if you did what he's talking about for a macro, then you would surely suffer..



Quote
Like, should I do 4 weeks of heavy 85% squats 2x a week, then a 1 week phase of explosive work and repeat?
Or, is he saying alternate sets of heavy squats with explosive squats (or maybe just standing VJ)?

keep in mind i don't speak for him, just my interpretation of some of his stuff.. ;)

well, he's referring to concentrated loading blocks, which can last anywhere from 4-6 weeks with very intensive concentrated strength work, or 8-10 weeks with less intense but still concentrated strength work. 4-6 week concentrated blocks seem to be more effective.

he's saying you could perform maximal or explosive strength work in high concentrations for 4 weeks, which will cause a decrease in movement speed/explosive strength etc, but then a drastic reduction in the volume/frequency would allow for restoration and supercompensation.. so you could concentrate jump squats + squatting to 3x/week for 4 weeks, then transition into 1x/week with intensification of jumps/sprints etc to allow for the supercompensation (realization) to take place. Regardless of anyone's recommendation's, i'd make sure to maintain efficiency on the movement goal, ie jumping, at least 2x/week, it doesn't have to be max jumping though it could be submax (near max non-psyched) in a block like that.

so in your example, you'd be looking at 2 meso's:
- 4 weeks concentrated
- 4 weeks realization (with strength maintenance most likely using maximal effort strength method 1x/week)

i see no reason why you couldn't rotate the above multiple times, eventually there would need to be a backoff period but i'm pretty sure you could get great gains doing that for quite a few rotations.

so here's the temporal loading variant he was talking about:

"concentrated variant: more effective
- characterized by a drop and then a significant rise in speed strength
- this is a manifestation of the so called "delayed training effect" of strength work
- magnitude greater if concentrated strength work is followed by specialized work of moderate volume, but with a higher power output of the muscular contractions (technique work, competitions, controlled starts)
+ concentrated work depends on it's content and structure
+ methods with a greater training effect are introduced, successively, into training (jumping exercises, barbell exercises, jumps (leaps) after depth jumps"





Quote
Yes, this is an old thread but it's just fucking amazing. Reading this stuff, i feel as enlighted as I did back in the VJB days.

glad you liked it man, he's an s&c genius.

peace man
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: ssr7 on December 06, 2010, 02:35:55 am
Dang! Amazing work Andrew!!! I just now noticed this thread; I'll read it in detail when I'm more awake.

Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: adarqui on December 06, 2010, 04:29:20 am
Dang! Amazing work Andrew!!! I just now noticed this thread; I'll read it in detail when I'm more awake.



thanks man, all credit to verk though of course, i just took notes on a bunch of his pdf's.. will do notes for latest supertraining and SSTM eventually.. slow process lol.

pc
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: dmarrone39 on December 06, 2010, 03:25:40 pm
SST is where it all started for me..  Adarq makes it alot easier to understand for people though..  You think super training is worth getting or is all the available info just composed into the book? still getting the book but curious to what you think?
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: adarqui on December 06, 2010, 05:40:51 pm
SST is where it all started for me..  Adarq makes it alot easier to understand for people though..  You think super training is worth getting or is all the available info just composed into the book? still getting the book but curious to what you think?

ya i imagine the new supertraining would be great.. it's all pretty much the science behind everything, less application yet more in depth analysis of ALL of the compnents to athletic performance. check it:

http://www.verkhoshansky.com/Portals/0/Book/Supertraining%20index.pdf

the first supertraining was amazing but i imagine with all of verkhoshansky's corrections and added material, the newer version will be truly epic. Going to pick me up a copy soon ;)

peace man
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: austrian87 on December 12, 2010, 05:38:12 pm
Complex training.

Did he mean i should do all sets of ME (heavy weights) and than all sets of ballistic exercisese (jumps)
or should i do one set ME than on set jumps? (ME, jumps, ME, jumps,..) like a contrast training
Title: Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
Post by: adarqui on December 12, 2010, 05:49:02 pm
Complex training.

Did he mean i should do all sets of ME (heavy weights) and than all sets of ballistic exercisese (jumps)
or should i do one set ME than on set jumps? (ME, jumps, ME, jumps,..) like a contrast training

this: "i should do all sets of ME (heavy weights) and than all sets of ballistic exercisese (jumps)", you just need to make sure your percentages (intensity) and rest periods are proper/optimal. Here's the structure of the complex variants:

http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/#MethodCMV1


Here is a detailed description from one of his forum posts:

http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/#Posts10

peace man