1

Shock Method for Power Developing

Yu. Verkhoshanski National Olympic Commit of Italy

Reactive ability of human working apparatus and shock method of its develop-

ing are discussed in my presentation.

What is reactive ability? Reactive ability, as a specific quality of the human working apparatus can be

explained by some` of the principles of neuromuscular physiology. It is known, for ex-ample, that preliminary stretching of the muscle increases the working effect of its sub-sequent contraction. It has been established that the concentric work of a muscle which begins to contract quickly after a preliminary stretch is larger than the contract-ing work of the same muscle after executing an isometric contraction.

The gain in strength achieved as a result of stretching, depends on its speed and length, thus the faster the stretch, the greater the added strength. Practical applica-tion of this effect was confirmed in work activity and sport exercises. The results ob-tained from the study of such sport exercises showed, in particular, that the use of pre-liminary stretching ensures that the execution of the motor task will be more efficient.

What is the Shock method

The regime by which an external resistance is actively overcome after being preceded by a sharp preliminary strength is the most effective for training explosive strength ( Verkhoshanski, 1960 ). This technique has been called the Shock Method for the development of explosive strength and reactive ability ( Verkhoshanski, 1961 )

At this point I must refer to the fact that in USA the Shock Method is called plyometrics. This is not correct. The Shock Method and plyometric training are differ-ent principles.

That is way let me tell you about one episode in my career as a coach.

The History of the Shock Method I began my study of the specifics of the muscle working regime in the middle

of 1950s when I began work as a professional coach in athletic. I worked with top class jumpers and was a senior coach of Moscow in sprint and jumping.

I was one of the first coaches in the Russia to use a barbell for athletes strength improvement and development. My first article about this problem was pub-lished in 1957. I used weight exercises ( resistance exercises ) for the improvement of the strength and the reactive ability of the nervous-muscle apparatus of my pupils. One of main exercises was the full squat with barbell on the shoulders and the use of a weight of 120 kg good gave result.

But at one time I decided that the half squat with much more weight to the barbell would give better training results. We tried and my athletes were happy be-cause they made a half squat with 140-160 kg very easily. I thought that the problem

2

of improving their training program was solved. But...the next day none of them came to train.

They phoned me and told me about pain in the small of the back. I understood that that I had made a serious error in my strength training system.

At this time I recalled the results of my investigations into the biodynamics of the take-off in the triple jump ( the full book was published in 1961 ). I had found for example that the middle magnitude of dynamics effort in the take off for the second jump ( step ) is about 300-350 kg and lasts only 120 ms. In this instance the effort has a shock type of working when muscles are stretched out very sharp and then are very quickly and very powerful contracted.

After that I decided that the depth jumping with landing and take off using both legs would be an effective means of reactive ability improvement.

Experiments have confirmed this hypothesis. At the some time the shock method with depth jump using has been developed and became quickly very popular in world sport. It was popularized by my friends Fred Wilt and Michael Yessis in the USA, by Peter Tschiene in Germany, by Mel Siff in Republic of South Africa and by Carmello Bosco in Italy.

I am not a father of plyometrics

It should be noted that in the USA they call me sometimes the father of plyo-metrics. Of course, it gives me pleasure to hear this, but it is incorrect.

The plyometric regime of muscle working was known long ago in the dynamic of anatomy. The notion of plyometric ( or in other words the eccentric type of muscle work ) was used to explain the regime of muscle working when the external load on the muscles is much more than the tension developed during contraction and muscles are stretching.

The specific characteristic of my method is expressed in the shock stretching muscle under tension. This method - if one can say so - has a compulsory ( forced ) character when the neural-muscular apparatus is forced to display a high level of power against a significant external mechanical influence. Thus the shock stretching of strain muscles is just a high powered training influence for the neural-muscular appara-tus of the athlete.

The following guidelines for using shock method

is necessary to take into account 1. The magnitude of the impulsive load is determined by the weight and height

of its free-fall. The optimum combination is determined empirically in each specific case; however, preference should be given to a large height over a heavy weight.

2. The amortization phase should be of minimal duration, but sufficient to cre-ate impulsive contraction of the muscles. Therefore, the initial posture with respect to the angles of the joints should correspond to the same position in which the working movement begins in the sporting exercise.

3. The exercises of the shock method should be preceded by a good warm-up of the muscles to be intensively involved.

3

4. As an initial guideline, the dosage of shock method exercises should not ex-ceed 8-10 repetitions in one set. A more precise way to determine this is to calculate the force involved ( from bodymass and the drop height ) and the athletes level of special speed-strength.

5. The rest interval between sets of maximum shock exercises should be about 6-8 minutes.

6. One should aim to increase the speed and acceleration of movement before increasing the drop height or take-off height.

Technique of the depth jump In those cases where the shock method is used for developing jumping power (

i.e. explosive strength and the reactive ability of the extensor of the torso and legs ), one can work without an additional load and utilize only falling bodymass to providing the impulsive stimulation.

The optimum depth of the jumping is determined by the athletes strength fit-ness, while the athlete should ensure that significant dynamic force is developed with-out his slowing down the transition from eccentric to concentric work by the muscles involved.

One should land with legs slightly flexed, muscles mildly tensed and on the balls of the feet in order to avoid excessive shock. The depth of amortization should not be great and the subsequent take-off needs to be executed very quickly with an energetic throwing upward of the arms. To stimulate a powerful take-off it is necessary to strive with the hands or head to reach the some height indicated by some marker if the take-off is executed upward, or to land at some point if it is directed upward and forward. An increase in the height or distance of the jump indicates clearly improvement in spe-cial fitness, which always has a positive effect on the athletes emotional state.

The best effect of drop jumping is achieved when a range of from 75 to 115 sm is used. The height of 75 sm is especially good for improvement of the reactive ability of the neuromuscular apparatus, while the height of 115 sm conduces to the maximum strength of muscular development.

The recommendations for using depth-jumps 1. Depth-jumps require special preliminary preparation such as a significant

volume of barbell exercises and traditional jumping, short sprints and skipping. One should begin at a relatively low height and increase it gradually to the optimal height. It makes sense to begin by forward jumping and only after sufficient training, to jump straight up. Muscle or tendon fatigue, pain or soreness, as well as incompletely healed injuries, are contra-indications to depth-jumping.

2. The optimal amount of depth-jumps with an energetic vertical take-off in one training session should not exceed 4 sets of 10 jumps for well-conditioned athletes and 2-3 sets of 5-8 jumps for less conditioned athletes. Easy running and relaxation exercises for a period of 6-8 minutes should be done between sets.

3. Depth-jumps executed in the volume indicated should be done once or twice a week in training sessions devoted to special strength training. Besides including depth-jumps, these sessions can include localized exercises for other muscle groups

4

and general developmental exercises executed with a small volume. Well-conditioned athletes can execute depth-jumps 3 times per week for 2-3 sets of 10 jumps at the completion of technical training in the particular sport.

4.Depth-jumps strongly stimulate the nervous system. Therefore, they should be used not less than 2-3 days before a technique training session. Sessions devoted to general physical preparation with a small volume of work should be done after depth-jump workouts.

5. Depth-jumps occupy a fundamental place in the second half of the prepara-tory period of the yearly cycle. However, they can function as a means of maintaining an achieved level of special strength fitness in the competition period. During the com-petition period they should be included once every 10-14 days, but no later the 5-6 days before a competition.

6. Head posture and direction of gaze play important roles in controlling all as-pects of depth jumping. Flexing the head downward to look at the floor before take-off result in false muscle contraction or altered timing. Similarly if the head is not thrust upwards during take-off, maximal height will not be reached.

7. It is the quality of the shock method, not the quantity, which is important for developing explosive strength and reactive ability.

8. Before athletes attempt depth-jumping, they must learn the techniques of normal jumping. It is important that they acquire competence in the use of the correct lumbar-pelvic rhythm, which is also used during clean pulls or power cleans from the ground. In this respect, these weightlifting maneuvers can be helpful in teaching effi-cient use of knees, hips and spine.

9. Great caution must be exercised in performing any form of depth-jumps which involve one-legged thrusts, changes of direction or complex variations, since the injury risk is significantly higher. The skills of any such movements must be learned at progressively higher levels of complexity and intensity before maximal attempts are used.

Program for the improvement the explosive strength and reactive ability of the legs muscle

The program is calculated on 12 weeks. The first 8 weeks the training sessions

are carried out of 2 times, and from 9th week of 3 times per week ( days with 17th on 28th ).

The four base exercises are used in the program: = squats with bar on shoulders,

5

= jumps out with bar on shoulders in two variants: a) feet on the shoulder position, b) scissor-lung position with alternation of the leg position,

= jumps in depth, = jumps on a box by push off two legs. The dosage of a load is indicated as followings: a) the weight of bar is indicated in percents from maximal, for example, squats

with bar 80% means the 80% from utmost weight, with which only one to-tal squat is possible to be made,

b) the dosage 8x10 (2) means that 2 series is executed. In each series of 8 sets on movements.

1st day. Squats with bar (90%) 2-4 x 5

with rest of 4-5 min. The rest of 6-8 min.

Squats with bar (80%) 2-3 x 6-8 with rest of 2 min. 2nd day. Squats with bar (93-95%) 2-4 x 3 with rest of 4-5 min. The rest of 6-8 min. Squats with bar (80%) 3-5 x 6-8 with rest of 2-3 min. 3rd day. Squats with bar (93-95%) 3-5 x 2-3 with rest of 4-6 min. The rest of 6-8 min. Squats with bar (85%), with the 2 x 8 (2-3) arbitrary rest between sets The note: after completion of the last movement in the squat with weight of

80% the 2-3 additional movements is necessary to make. 4th day. Squats with bar (80%) 1 x 10 (90%) 1 x 5 (90-93% 1 x 2

- - - - - - - - - - - - - - - - - - - - - - - - - - The series is repeated 2-3 times, rest between sets of 4-5 min, between series of 6-8 min. 5th day. Squats with bar (93-95%) 3-5 x 2-3 with rest of 4-6 min. The rest of 6-8 Squats with bar (80%) 3-5 x 8-10 with rest of 2-3- min.

6

6th day. Squats with bar (70%) 1 x 12 (80%) 1 x 10 (85%) 1 x 7 - - - - - - - - - - - - - - - - - - - - - - - - - - - - The series is repeated of 2-3 times with rest of 8-10 min, rest between sets of 5-6 min. 7th day. Jumps out with bar of 40% 5 x 8 (2) interval between sets 60sec. between series of 8-12 min. 8th day. See the program of 4th day. 9th day. Jumps out with bar (40%) 8 x 8 (2) the rest interval between sets of 60 sec, between series of 8-12 min. 10th day. See program of 6th day. 11th day. Jumps in depth (0,75 m) 2 x 10 (1,10 m) 1 x 10 Rest of 10-12 min. Jumps out with bar (40%) 8 x10 (2) the rest interval between sets of 60 sec, between series of 8-12 min. 12th day. Jumps in depth (0,75 m) 2 x 10 (1,10 m) 2 x 10 Rest of 8-10 min. Jumps out with bar (40%) 6 x 8 (2) the rest interval between sets of 30 sec, between series of 8-12 min. 13th day. Jumps in depth (0,75 m ) 3 x 10 (1,10 m ) 1 x 10 Rest of 8-10 min. Jumps out with bar (40%) 10 x 10 (2-3) the rest interval between sets of 60 sec, between series of 8-12 min. 14th day. Jumps in depth (0,75 m) 4 x 10 Rest of 8-10 min. Jumps out with bar (40%) 8 x 8 (2) the rest interval between sets of 30 sec, between series of 8-12 min.

7

15th day. Jumps in depth (0,75 m) 2 x 10 (1,10 m) 2 x 10 Rest of 8-10 min. Jumps out with bar (40%) 6 x 10 (2) The rest interval between sets of 10 sec, between series of 8-12 min. 16th day. Jumps in depth (0,75 m) 2 x 10 (1,10 m) 2 x 10 Rest of 8-10 min. Jumps out with bar (40%) 8 x 10 (2-3) The rest interval between sets of 10 sec, between series of 8-12 min. 17th day. Jumps in depth (1,10 m) 4 x 10 Rest of 8-10 min. Jumps out with bar (40%) 8 x 10 (2-3) The rest interval between sets of 10 sec, between series of 8-12 min. 18th day. Jumps in depth (0,75 m) 4 x 10 Rest of 8-10 min. Jumps out with bar (40%) 10 x 10 (2-3) The rest interval between sets of 30 sec, between series of 8-12 min. 19th day. Jumps on the box (0,4-0,5 m) 4 x 40 (2) rest interval between sets of 3-4 min, between series of 10-12 min 20th day. Jumps in depth (1,10 m) 4 x 40 Rest of 8-10 min. Jumps out with bar (40%) 10 x 10 (2) rest interval between sets of 10 sex, between series of 8-12 min. 21st day. Jumps in depth (0,75) 4 x 10 Rest of 8-10 min. Jump out with bar (40%) 10 x 10 (2-3) rest interval between sets of 10 sec, between series of 10-12 min. 22nd day. Jumps on the box (0,5-0,6 m) 6 x 40 (2) rest interval between sets of 3-4 min, between series of 10-15 min.

8

23rd day. Jumps in depth (1,10 m) 4 x 10 (2) rest interval between sets of 10 sec, between series of 8-12 min. 24th day. Jumps in depth (0,75 m) 4 x 10 (2) Rest of 8-10 min. Jumps with bar (40%) 10 x 10 (3-4) rest interval between sets of 10 sec, between series of 10-15 min. 25th day. Jumps on the box (0,7-0,8 m) 5 x 50 (3) rest interval between sets of 2-3 min, between series of 10-15 min 26th day. Jumps out with bar (40%) 10 x 10 (3-4) rest interval between sets of 10 sec, between series of 10-15 min. 27th day. Jumps with bar (40%) 10 x 10 (3-4) rest interval between sets of 10 sec, between series of 10-15 min. 28th day. Jumps on the box (0,7-0,8 m) 6 x 50 (3) rest interval between sets of 2 min, between series of 10-15 min. This program is rather heavy, but it is special for the real men, which the fate

has chosen for American Football. Now the some remarks. 1. The program is intended for players with a good preliminary prepared and

the top level of muscle strength. 2. This program is directed on the legs muscles improvement. For the muscles

of hands, shoulder-girdle and trunk the parallel strength program should be used. 3. It is important to take into account that: = the principle of gradually increasing of the specificity and intensity of training

load has been used in the program. Therefore the re-arrange the means ( to change their location in program ) does not recommended, because each training load pre-pares the organism to effective execution the following loads;

= each portion of work in one set is executed with maximum intensity; = for diversity of the training influence the jumping out with bar on the shoulder

should be used in two variants: feet on the shoulder position or the scissor-lung posi-tion with alternation of leg situation. The weight of load in jump out must be raised when the maximum strength of legs is increased and should be equal 40% of maxi-mum in squatting with bar;

9

= the character of the rest pause between series has a large significance for preservation of the specific work-capacity of players during the training session. The small volume of working with not high intensity executed by the same groups of mus-cles during the rest pause should be expedient.

Program for the ball throwing speed improvement The combination of the light and heavy weight throwing using a special training

apparatus ( fig. ) is provided for this program. To define this weight is necessary to measure the maximum effort magnitude

that could be displayed by player in the starting position for the ball throwing. The light weight is equal 40% and heavy one 80% from this value. For example if the maximum effort is 20 kg the training weights will be equal 8 kg and 18 kg accord-ingly.

The work should be executed using the repeated-serial method. One series in-cludes the heavy and the light weight and the first exercise with the heavy weight should be executed. For example the series 1 x 4 with heavy weight and 2 x 7 with light weight means that in the beginning one set of 4 reps with heavy weight and then 2 sets of 7 reps with light weight are executed. The rest interval between sets is 1-2 min. The series could be repeated several times with the rest interval of 4-6 min.

When the maximum effort in the starting position for the ball throwing is im-proved the training weight should be increased accordingly.

1st week 1st day: 1 x 4 with heavy weight and 2 x 7 with light one. 2nd day: 1 x 4 with heavy weight and 3 x 7 with light one. 3rd day: 1 x 4 with heavy weight and 3 x 7 with light one. 4th day: 1 x 4 with heavy weight and 4 x 8 with light one. 5th day: 1 x 4 with heavy weight and 2 x 3 with light one. series is repeated 2 times 2nd week 1st day: 1 x 4 with heavy weight and 3 x 7 with light one. series is repeated 2 times 2nd day: 1 x 4 with heavy weight and 3 x 7 with light one series is repeated 2 times 3rd day: 1 x 5 with heavy weight and 3 x 8 with light one series repeated 2 times 4th day: the same 5th day: the same 3rd week 1st day: 1 x 4 with heavy weight and 2 x 7 with light one series is repeated 2 time, 1 x 4 with heavy weight and 3 x 7 with light one

10

2nd day: 1 x 5 with heavy weight and 2 x 7 with light one. series is repeated 2 times, 1 x 5 with heavy weight and 3 x 7 with light one. 3rd day: 1 x 6 with heavy weight and 3 x 8 with light one series is repeated 2 times, 1 x 6 with heavy weight and 2 x 8 with light one. 4th day: the same 5th day: the same. 4th week 1st day: 1 x 4 with heavy weight and 3 x 7 with light one series is repeated 3 times, 2nd day: the same 3rd day: 1 x 4 with heavy weight and 2 x 8 with light one series is repeated 3 times, 1 x 4 with heavy weight and 3 x 8 with light one. 4th day: the same. 5th day: 1 x 5 with heavy weight and 2 x 8 with light one series is repeated 3 times, 1 x 5 with heavy weight and 3 x 8 with light one. 5th week 1st day: 1 x 5 with heavy weight and 2 x 8 with light one series is repeated 4 times. 2nd day: the same. 3 rd day: 1 x 6 with heavy weight and 1 x 8 with light one series is repeated 2 time, 1 x 6 with heavy weight and 2 x 8 with light one. series is repeated 3 times. 4th day: the same. 5th day: the same. 6th week 1st day: 1 x 5 with heavy weight and 2 x 7 with light one series is repeated 2 times,

1 x 5 with heavy weight and 3 x 7 with light one. 2nd day: the same. 3rd day: the same. 4th day: the same. The important additional information 1. It is possibly that players will lose the feeling of ball ( the feeling of throw-

ing ) when the strength program is using ( especially beginning of 3rd week). But it is the natural result of the strength training. Coach must explain the cause of this phe-nomenon to players. He must also tell them that it is a temporary phenomenon and that the feeling of throwing come back when the program will be over.

11

2. The low ability to the ball throwing as a result of the strength training is nec-essary remember when the technical-tactical mastery is an objective of training.

3. The weeks following the strength program has an important role in training process. First of all the load for the muscles of the throwing hand must be excluded during the first week. Then rower of throwing should be increasing gradually. As a rule 2-3 weeks is enough for the restoration the feeling of throwing.

Program for improving the speed of starting acceleration The program is executed 2 time per week during 6 weeks and contains the fol-

lowing exercises: = squats with bar on shoulders with weight 80-95% of maximum, = jumps out with bar on shoulders with weight 30-50% of maximum, = jumps out with kettle-bell (16,24 or 32 kg ) in hands, = jumps in depth, = jumping exercises, = running in the hill, = jumping upwards on the tribune of stadium. The running on the hill (15-25 m) should be executed in low rate with under-

lined take-off ahead and active swinging movements by other leg. The run with half-bended legs like in dribbling is a large mistake.

The jumping on a tribune is necessary to execute through 2-3 steps with active take off ( 6-10 times ) ahead-upwards.

1st day. Squat with bar ( 85-90% ) 2-3 x 5-6 series is repeated 2-3 times, the rest between reps of 4-5 min, between series 8-10 min. 2nd day. Squats with bar 80% 1 x 10 90% 1 x 5 93-95% 1 x 2 series is repeated 2-3 times, the rest between reps of 4-5 min, between series of 6-8 min. 3rd day. Jumps out with bar ( 30-50% ) 2 x 6-8 Six-fold jumps from place 1 x 4-5 series is repeated 2-3 times, rest between reps of 4-6 min between series of 6-8 min. 4th day. Squats with bar of 70% 1 x 12 80% 1 x 10 85% 1 x 6-7 90% 1 x 4-5

12

series is repeated 2 times, rest between reps of 5-6 min, between series of 8-10 min. 5th day. Jumps in depth ( 0,75 m ) 2 x 10 Ten-fold jumps from place 1 x 3-4 series repeated 2-3 times, rest between reps of 4-6 min, between series of 8-10 min. 6th day. Jumps out with kettle-bell 3 x 8 Ten-fold jumps from place 1 x 3-4 series is repeated 2-3 times, rest between reps of 4-6 min, between series of 8-10 min. 7tg day. Jumps out with bar ( 30-50% ) 2 x 8 Six-fold jumps from place 1 x 3-4 series repeated of 2 times, rest between reps of 4-6 min, between series of 10-12 min. The rest of 15 min The run in the hill ( 15-25 m ) 1 x 5-6 with rest 4-6 min. 8th day. Jumps in depth ( 0,75 m ) 4 x 10 The rest of 15 min Jumps on tribune 4 x 10 2 series, rest between reps of arbitrary, between series 0f 10-12 min. 9th day. Squats with bar ( 93-95% ) 2 x 2-3 Jumps in depth ( 0,75 m ) 2 x 10 series is repeated 2 times, rest between reps of 4-6 min, between series of 10-12 min. The rest of 15 min The run in the hill ( 15-25 m ) 1 x 5-6 with rest of 4-6 min. 10th day. Jumps in depth ( 0,75 m ) 4 x 10 The rest of 10-15 min Jumps on tribune 4 x 10 2-3 series, rest between reps

13

of arbitrary, between series of 10-12 min. 11th day. Squats with bar ( 93-95% ) 2 x 2-3 Jumps in depth ( 0,75 m ) 2 x 10 Series is repeated 2 times, rest between reps of 4-6 min, between series of 8-10 min The rest of 15 min Run in the hill ( 15-25 m ) 1 x 5-6 with rest of 4-6 min. 12th day. Jumps in depth ( 1,10 m ) 4 x 10 The rest of 10-15 min Jumps on tribune 4 x 10 2-3 series, rest between reps of arbitrary, between series of 10-12 min. One should underlined the next: = first, it is necessary to keep the rest pauses as between sets, as between series; = secondly, during the rest pauses it is necessary to execute the active work of

not great volume by the same groups of muscles, on which the training influence has been directed.

Conclusion 1. In many countries I was able to see that young athletes were using the drop

jump with great height and with a high volume. This is not correct. It is very injurious The particular virtue of the shock method is its capability of influencing signifi-

cantly the training of mans neuromuscular apparatus. Therefore this method should be used only by experience top class athletes. As to young athletes there are many other effective exercises that they should use.

2. One should underline that it is impossible in any circumstances to overrate the potentialities of the shock method.

But it is only one of the many ways of special strength training and is not meant to replace the other ones. Shock method must take up a concrete place in the training system determined by the general concept of the athletes preparation and be timed to coincide specifically with a defined concrete stage of the years training cycle.

The motor specifics of the particular sport, the objective of the training, the level of athletes preparedness and competition calendar must all be taken into ac-count.

14