Speed Work and Plyometrics?

[tiramisu]

My recent success with improving my stamina by dragging 70 pounds in a tire around the parking lot has me wondering about other training techniques.

I've never tried plyometrics.

Has anyone here tried depth jumps as a means of increasing your squat 1RM?


The last time I did deficit speed deads for 8 weeks I put 50 pounds on my dead. I'm sorely tempted to add some speed work to my accessory bench work for a month or two.

Rather than changing to some kind of westside template I'm thinking of just doing the speed work prior to my power work as an accessory to the 5/3/1 program.

Has anyone tried this for a cycle or two and how did it work?

[tiramisu]

The "Shock" Method of Explosive Strength Training for Highly Qualified Lifters - Jim O'Malley

http://womag1.com/lifting/lift/artshock.htm

One should not hesitate to draw on non-traditional means when seeking to devise ways ofenhancing the effectiveness of highly qualified
weightlifters explosive strength training. This article willassess the effectiveness and determine the role and place in the year cycle for depth
jumping.

The basis of this "shock" method of explosive strength development is a sharp mechanicalstretching of the muscles preceding their vigorous
working contraction. The kinetic energy of a fallingbody is utilized.


The positive effect of a stretching tension on the muscles subsequent contractile working effort iswell known. During the takeoff after a depth
jump (the athlete drops down from a certain height and afterresiliently landing on the feet, the athlete jumps vertically) at the instant of an
"elastic" landing theamortization of the slight bending causes the kinetic energy of the athletes body to be partially absorbedby the extensor
muscles and is transformed into elastic potential. This elastic potential contributes toswitching the muscles to overcoming work during the
vigorous takeoff phase and acts as an additionalforce increasing both the power and speed of the subsequent muscular contraction. Control
over thestrength of the training effect is realized by varying the height of the fall and the depth of the "braking".


1) Work-power and speed of muscular contraction in the takeoff phase are much larger with the "shock"method than many other ways of
stimulating muscular activity.The kinetic energy created by the fallingbody does not retard the speed of muscular contraction at the takeoff
phase (this does occur whenresistance is employed). On the contrary, it creates the prerequisites for increased speed of contraction.When
lifting weights, the degree of mobilization of the muscles motor potential depends chiefly onvolitional effort. In the shock regime, this results
from involuntary causes. The athletes motor apparatusneeds to respond to the complex conditions created by the amortization phase of the
shock so volitionaleffort is simply insufficient to produce the great muscular activeness that the "shock" creates.


2) The shock method has a very powerful training effect, chiefly affecting the ability of the muscles toswitch quickly from yielding to
overcoming work under conditions where a maximum dynamic loading isdirected against the support apparatus. Strength characteristics
improve quickly, but are not maintainedas long as when resistance exercises are employed so a special methodical approach is required
tooptimize sequential intensification and stabilization.


3) This method does not require any special devices. One can easily dose and calculate the loading.


4) One should not employ this method systematically because it possesses such a powerful trainingeffect. However, one should not
underestimate its potential. This is only one of the methods of explosivestrength training that should play a role in the overall training system.


It is important to point out still another advantage of the "shock" method. It is known that excessiveloading can lead to damaging and
degenerative changes to the spinal column. Use of the shock methodenables one to reduce the volume of exercises with heavy weights,
thereby reducing the probability thatsuch negative changes will arise. This should be of great importance to weightlifters. Since depth
jumpsgreatly improve reactive srtength, they are a most effective means for improving the "explosion" in boththe snatch and the C&J.


It has been stated that this method should not be used systematically or the recommended dosageexceeded. The method should only be
implemented 2 to 3 times a year and used in conjunction with asomewhat reduced squatting load. Depth jumping is done 3 times a week for 3
weeks and (as mentioned)


each of these cycles should be carefully periodized over the course of the annual plan.


Both the technique of the depth jump and specific dosage recommendations (important topics in theirown right) will be addressed in the
following section.


Proper Dosage Levels and Technique of the Depth Jump


The "Drop" Down :

Standing with toes balanced on the edge of a raised surface, step to the rear with one leg andthen bring the legs together at the beginning of the
fall. Do not bend the legs before "dropping" down. DoNOT jump backwards (the trajectory of the fall should be straight down). Do NOT push
off from theraised surface with both feet.


The Landing :

Land on the balls of both feet WITHOUT a subsequent lowering to the heels. If the height forcesyou to do so then you need to lower it. A
collapse onto the heels causes the kinetic energy to dissipatewhich then defeats the entire purpose of the exercise. The knees are slightly bent
at the instant of landingand the muscles are tense. The landing is a crucial part of the depth jump. It should be elastic with asmooth transition
to the amortization. One should not land with the knees straight as this causes a rigidshock and excessive loading on the knee joints and
hinders the subsequent takeoff. One should place arubber mat on the landing surface to cushion the shock.


The Amortization :

The depth of the amortization squatting is determined by experimentation. Too deep of a squatmakes the subsequent takeoff difficult and too
shallow a bend also negatively affects the takeoff.`Ineither case, the work regime of the muscles is essentially altered and the training effect
diminished.


The Takeoff :

The takeoff is executed vertically and very enrgetically. The switch from the amortization to thetakeoff should be very fast. Contact with the
ground should be minimized. Pausing at this instant greatlyreduces the training effect. During the drop, the arms should be swung backward
and down and thenduring the takeoff they are swung forward and up to assist the upward lift.


The Lift :

The upward lift should be vertical. I recommend that you spring upward back onto the raised surfacethat you dropped from. Land softly and
flex the kness.


The Motor Objective :

The effectiveness of the depth jump, and consequently, the training effect, depends on how well theathlete focuses on the takeoff. The
amortization and the and the switch to the vertical takeoff should bepercieved as a unified whole action with a powerful concentration of
effort. The athlete shouldconcentrate on a springy powerful takeoff and try to jump as high as possible.


Mastering the Technique of the Depth Jump :

In order to master the technique of the depth jump one should focus ona springy landing and aswinging movement during the takeoff. One
should begin by doing depth jumps from a low height (30 to40 cm). The object is to form the correct motor habit. Naturally, this is an
advanced exercise and shouldonly be undertaken by those with an appropriate strength background and previous experience withplyometrics
such as hurdle hops, straight leg bounds, speed bounding, and vertical jumps with a barbellonto a raised surface with a weight about equal to
20% of your best C&J.


The Dosage of Depth Jumps :


1) The height of the drop. Practice and research shoes that the optimum height of the drop is 70cm (andno more) for lifters up to the 94kg
class. For 105 and 105+ lifters this should be reduced by 10 and 20cmrespectively.


2) Outline of the 3 week cycle :


week 1

session one : 2 sets of 10 @ 50cm

session two : 2 sets of 10 @ 50cm

session three : 3 sets of 10 @ 50cm


week 2

session four : 4 sets of 10 @ 50cm

sessions five and six : 4 sets of 10 @ 70cm


week 3

sessions seven to nine : 4 sets of 10 @ 70cm


and recall that 105kg lifters use 40cm and 60cm and 105+kg lifters use 30cm and 50cm instead of 50cm and 70cm.


Methodical Instructions :


1) Depth Jumps can be done can be done after fundamental work with a barbell, however it is better toperform them the next day.


2) Depth jumps should be preceded by a special warmup and with several depth jumps from a lower height

[shawn]

I've used depth jumps in my training before but it was to improve running speed & explosiveness. Haven't used it directly to improve my squat.
I think box jumps are a better option. You can set box height PR goals and/or added weight per specific box height goals (for this I typically hold a kettlebell in each hand). Another option would be standing broad jumps for distance, again weighted or not.
I've used these techniques with some success and usually at the end of a squat day but some times used on a GPP day.
I think you'll find to get the most out of it you should have a focus on frequency and quality of work as opposed to total overall volume. Meaning, as an example, do 4 or 5 sets of 1 to 3 jumps, 3x per week, not 8-10 sets of 12, once or twice a week.
If you have old knee or ankle injuries, listen to your body & stop or this type of training will just set you back, as it can be quite demanding on those joints.

[tiramisu]

Thanks, I'm thinking that I will try a 4 week cycle of either depth jumps or box jumps for Power in my accessory work as a switch up from my current programming where I'm programming for Strength and then accessories for Hypertrophy and GPP. I will probably swap out Hypertrophy for Power in 2 months and see whether it helps my 1RM.

The simple act of change may be enough to move things along.

[bobbyorr]

You are pretty much talking about the conjugate system :)

we pretty much shock our bodies by never doing the same things..

I'm helping louie with a book he is writing right now about explosive power... and there is a chapter on jumping, about depth jumps, they are very very hard on the knees and ankles. you guys probably know that westside is based off of russian stuff

they did depth jumps no more than twice a year, and when they did the drastically pulled back the volume of the squatting and pulling the weeks before and after

personally i would for sure incorperate box jumps and if you are doing a two month cycle about about half way thru try some depth jumps

shane

[tiramisu]

I've looked at Louie's book of methods. I've found myself spending a lot of time going to the source and reading verkhoshansky, zatsiorsky and looking at the bulgarian stuff.

I'm not ready for full blown conjugate training at this point but I am beginning to adapt my 5/3/1 programming to provide for programming on purpose ala specific power, limit, hypertrophy and gpp work.

Core lift priority is limit strength accessory work is used to develop power, hypertrophy and gpp at this point.

My thinking is that my limit strength work will become 90%+ training max lifts and Power will run ~50% or wherever the bar is fast + plyo or special speed work 2-3 times per year, hypertrophy will continue with the old fashioned 5x10 @ whatever, and gpp will continue to develop with a mixture of sprint/sled/farmers interval type work.

I don't really have a sport to peak for so I'm mostly thinking that I will just grind away the next 2-3 years till I stall and have to pick a specialty.

[JifeLacket]

They are effective up to a certain point depending on your strength levels.. If you are super strong you would have to depth jump off a house to get good effect.

Another alternative is 'dropping' the weight in a squat (pretty light like 135). Concentrate on falling AS FAST AS YOU CAN and then explode up as fast as you can... they are brutal. Just make sure youre using muscle to stop it and not bottoming out and having your joints/tendons stop you!

You can do similar with deads/ stiff leg deads.. try to literally let the weight drop and catch it, the deads are more risky though so start light.

[cog]

There was a young wrestler at my old gym that did a lot of plyo,he had some impressive jumping skills.I was helping the owner set up a new smithy and at one point the owner asked him to come to the other side to help position it.The bar was somewhere about a metre high,I thought he would walk around....he jumped like a cat,spun in mid air to face the opposite direction and landed perfectly without displaying any effort...