Performance Area > Strength, Power, Reactivity, & Speed Discussion

Drop off method for depth drops

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DGC13:
Hey guys,

This might be specific to adaq but..

I was wondering how you would go about calculating fatigue levels during depth drops (or other amortization drills) via the drop off method? Thanks

adarqui:

--- Quote from: DGC13 on July 22, 2009, 07:37:42 pm ---Hey guys,

This might be specific to adaq but..

I was wondering how you would go about calculating fatigue levels during depth drops (or other amortization drills) via the drop off method? Thanks

--- End quote ---

sup..

the only way i've calculated drop offs, with depth drops, is just to look at the quality of the drop.

for example, say you're doing sets of 5 from a 36" box:
- first set: felt great
- second set: felt great
- third set: felt great
- fourth set: felt a little worse
- fifth set: same as fourth, but on rep three, your legs just turned into jello <-- too much drop off

you would want to stop before you get to that jello-legs-collapsed-state... so I would stop after the fourth set in this example.

with depth drops, it's all about "feel".. unless you have some crazy cameras or stabilization force plate or something..


if you're doing a rotation, then depth drops will definitely be affecting everything.. so if you're doing sets of 5 on depth drops, followed by 2 10 yard sprints, you know that when you drop off on 10 yard sprints, the depth drops have fried your system.


peace man

Slowman:
You could also couple the depth drops with another movement like a vertical jump or a squat or sprint. I usually drop off based on execution. I predominatly use split squat. They goal is to land perfectly balanced everytime in the proper position. For me it's always the balance that goes first. When I land and waver..even the slightest bit, I know I'm done. I NEVER go to the point where my legs feel like jello. I choose to err on the side of undertrained.

DGC13:
Those are both great ideas. I think I'll try to pair the DD's with a vert (height) so that i can know for sure, quantitatively.

Thanks again!

adarqui:
just make sure you get full recovery between sets..

if you're doing crazy intense drops, 5 minutes is a minimum.. otherwise 3 minutes or so should be fine.

peace

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