SHOCK METHOD AND PLYOME TRI CS:
UPDATES AND AN IN-DEPTH EXAMINATION
NATALIA VERKHOSHANSKY
THANKS TO DANNY RAIMONDI FOR HIS ENGLISH TEXT REVIEW
2012 - CVASPS 1NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
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PLYOMETRIC EXERCISES EMPHASIZING POTENTIATION OF THE STRETCH REFLEX ... isometric-type muscle action which invokes the stretch reflex in muscle.
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S
HOCK
M
ETHOD AND
P
LYOMETRICS
UPDATES AND AN IN
DEPTH EXAMINATION
N
ATALIA
V
ERKHOSHANSKY
T
HANKS TO
D
ANNY
R
AIMONDI FOR HIS
E
NGLISH TEXT REVIEW
2012 - CVASPS
NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
T
ABLE OF
C
ONTENT
1. INTRODUCTION 1.1. FROM DEPTH JUMPS TO THE SHOCK METHOD1.2. FROM THE SHOCK METHOD TO PLYOMETRICS1 3
THE PROBLEMS WHEN USING PLYOMETRICS
1.3. THE PROBLEMS WHEN USING PLYOMETRICS 2. IN-DEPTH EXAMINATION OF SHOCK METHOD 2.1. KINETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR 2.2. THE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS2.3. THE ESSENCE OF THE SHOCK METHOD 3
IN
DEPTH EXAMINATION OF PLYOMETRICS
. IN-DEPTH EXAMINATION OF PLYOMETRICS
3.1. TERMINOLOGICAL ISSUE3.2. MIOGENIC AND NEUROGENIC FACTORS IN PLYOMETRICS3.3. NEUROGENIC FACTORS - LATER UPDATES 3.4. THE SHOCK METHOD AS A PARTICULAR FORM OF PLYOMETRICS 4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS 4 1
TAXONOMY OF PLYOMETRIC EXERCISES
.1. TAXONOMY OF PLYOMETRIC EXERCISES
4.2. PLYOMETRIC EXERCISES EMPHASIZING ELASTIC ENERGY RECOIL4.3. PLYOMETRIC EXERCISES EMPHASIZING POTENTIATION OF THE STRETCH REFLEX4.4. PLYOMETRIC EXERCISES EMPHASIZING THE CNS STIMULATION4 5
USING THE DEPTH JUMP ACCORDING TO Y VERKHOSHANSKY
4.5. USING THE DEPTH JUMP ACCORDING TO Y.VERKHOSHANSKY4.6. PROGRESSING THE PLYOMETRIC EXERCISES DURING THE PREPARATION PERIOD
2012 - CVASPS
N
ATALIA
V
ERKHOSHANSKY
- SHOCK METHOD AND PLYOMETRICS
1. I
NTRODUCTION
1.1. F
ROM
D
EPTH
J
UMPS TO THE
S
HOCK
M
ETHOD
article
New method of the strength preparation of jumpers
” (the bulletin
“Collection of scientific works of the Central researches institute of physical culture”,
page 23-28) 1961
- book “
Triple Jump
”. Moscow. Fiskultura i Sport
–article “
Novelty in the strength preparation of jumpers
” (Track and Field
Magazine, n 7). 1967
- article “
Are the Depth Jumps useful
?” (Track and Field Magazine, n 12)
- article “
The dynamic structure of complex motor actions
” (Theory and Practice of
Physical Culture, n.9) 1968
- article “
The Shock-method of the development of “explosive strength
” (Theory
and Practice of Physical Culture, n.8)
- article “
Some particularities of the human working movements
” (Theory and
Practice of Physical Culture, n.12). 1986
article “
The influence of
Shock method on the electro-miographic parameters
of maximal explosive effort
” (Theory and Practice of Physical Culture, n.12, with
N.Masalgin, L.Golovina, A.Naraliev)).
2012 - CVASPS
NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
1. I
NTRODUCTION
1.1. F
ROM
D
EPTH
J
UMPS TO THE
S
HOCK
M
ETHOD
Some of Verkhoshansky’s articles were translated by Dr. M.Yessis and publishedin the USA
Dr.
Michael Yessis,
a professor emeritus in biomechanics and kinesiology and
president of Sports Training Inc
.^
and the foremost expert on Russian training
methods
has translated and published Russian training articles in the Fitness and
methods,
has translated and published Russian training articles in the Fitness and
Sports Review International for over 29 years. Having earned a Ph.D. at the Universityof Southern California , he travelled to Russia to meet
Dr. Yuri Verkoshansky and to
learn the training techniques from the masters themselves
Perspectives in the improvement of speed-strength
Are depth jumps useful?,
Soviet sport review, n.3, pp.75-
preparation of jumpers
, Soviet sport review, n.3, pp.75-
Depth jump in the training of jumpers
,^
Track
p
j^
p
g
j^
p
Tecnique, n.51, pp.60-
2012 - CVASPS
NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
1. I
NTRODUCTION
1.2. F
ROM THE
S
HOCK
M
ETHOD TO
P
LYOMETRICS
Fred Wilt interpreted plyometrics as exercises that produce "
an overload of
isometric-type muscle action which invokes the stretch reflex inmuscle
muscle
NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
2012 - CVASPS
1. I
NTRODUCTION
1.3. T
HE PROBLEMS WHEN USING
P
LYOMETRICS
2012 - CVASPS
NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
2. I
N
-^ DEPTH EXAMINATION OF THE
S
HOCK
M
ETHOD
2.1. K
INETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR
The essential element of the Shock regime is sharp, compulsory musculartension, initiated by the body’s impact (collision*) with an external object
- Collision
is an isolated event in which two or more moving bodies (colliding bodies) exert forces on each other for a relatively
short time. Collision could occur also berween the moving and unmoving bodies. An example is the foot with the underlyingsubstrate forces during jumping and running:
ground reaction forces
are generated during amortisation phases.
Collisions involve forces
because there is a change in the velocity of the moving bodies
All collisions conserve momentum
What
Collisions involve forces, because there is a change in the velocity of the moving bodies. All collisions conserve momentum. Whatdistinguishes different types of collisions is whether they also conserve
kinetic energy
(
E = mv²
). Collisions can either be
elastic,
meaning they conserve both momentum and kinetic energy, or inelastic, meaning they conserve momentum but not kineticenergy
Elastic collision is defined as one in which there is no loss of kinetic energy in the collision.
h
H
Jump
Falling body weight (m)
Fall height
(h
)^
Impact
h
E = m hg²
E restitution
Jumpheight(H)
I = Ft
Ground contact time
(t)
Amortization
phase
Pushing phase
coefficient =
√
h/H
E conserving
Ground contact time (t)
Is the higher force, expressed in the take-off movement of
depth jumps, related
only to the restitution of kinetic energy accumulated during the body’s falling?
y
gy
g
y
g
2012 - CVASPS
NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
2. I
N
-^ DEPTH EXAMINATION OF THE
S
HOCK
M
ETHOD
2.1. K
INETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR
The first experiment of Verkhoshansky (1968):
The athletes executed a maximal effort vertical jump from 3 different initial positions(functional state) of the working muscles
Fast shortening of the
l^
idl
h d
SINGLE OVERCOMING MOVEMENT
COUPLING REVERSIBLE MOVEMENT
Fast shortening of the
ll^
d
l
Fast shortening of the muscles,
idl
t^
t h d d
i
muscles, rapidly stretched under the body weight during
the preceding countermovement
isometrically contracted muscles,formerly lengthened and stretched
under the weight of body
rapidly stretched during amortisation phase under the sharp impact of the falling body’s
force
Vertical jump without
countermovement
Vertical jump with
Vertical Jump after landing from
countermovement
Vertical jump withcountermovement
Vertical Jump after landing froma drop height of 50 cm(
20in.)
Isometric-miometric
regime
Pliometric-miometric
regime
“Shock” regime
2012 - CVASPS
NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
2. I
N
-^ DEPTH EXAMINATION OF THE
S
HOCK
M
ETHOD
2.1. K
INETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR
The second experiment of Y.Verkhoshansky (1979)
The athletes executed a maximal explosive force effort (pushing up a weight of 60% ofmaximal) in 4 different starting positions, which were characterised by different states(functional conditions) of muscles:
Voluntary dynamiccountermovement
Isometric tension equal
to the weight
Realx
Involuntary repetnine tension provokrd by
the impact with falling weight
Fast push-up of the bl
k d
i^
ht
ith
t^
Fast push-up of the non
Fast push-up of the non
Fast push-up of the falling
(^
SINGLE OVERCOMING MOVEMENT
COUPLING REVERSIBLE MOVEMENT
bl
ocked weight withoutcounter-movement
p^
p
blocked weight without
counter-movement
p^
p
blocked weight withcounter-movement
p^
p^
g
weight with counter-
movement
h=0.80 m
Miometric regime
Isometric-
miometric regime
Pliometric-miometric
regime
“Shock” regime
2012 - CVASPS
NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
2. I
N
-^ DEPTH EXAMINATION OF THE
S
HOCK
M
ETHOD
2.1. K
INETIC ENERGY OF FALLING WEIGHT AS MUSCLE STIMULATING FACTOR
- “Shock” regime
The second experiment of Y.Verkhoshansky (1979)
3 - Pliometric-miometric regime
Shock
regime
2 - Isometric-miometric regime
1 - Miometric regime
Conclusions
: the power output of
the loaded movement depends onthe initial condition (functionalstate) of the working muscles: a
The curves of the weight acceleration during the pushing up of the weight equal
state)
of the working muscles: a
greater
muscle activation by an
external load equates to greaterpower output
to the 60% of maximal executed in 4 different initial conditions (functionalstates) of muscles 2012 - CVASPS
NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
2. I
N
-^ DEPTH EXAMINATION OF THE
S
HOCK
M
ETHOD
2.1. K
INETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR
The third experiment of Y.Verkhoshansky (1986):
Before and after the training stage, during the UDS tests, the electrical activity of the
quadriceps femoris
was
registered.
The electromyograms were analyzed using the methods of R.S.Person (“Applying electromyography
in the researches on man”, 1969), which allowed him to evaluate:
•^
the level of motor unit recruitment (a measure of how many motor neurons areactivated in a particular muscle, and therefore a measure of how many muscle fibersof that muscle are activated),
-^
the frequency with which the muscle fibers are stimulated by their innervating axon,k
th
t^
it fi i
t^
Electromyography
known as
th
e motor unit firing rate
•^
the level of motor units synchronisation (related to the rate of force developmentduring rapid contractions)
40%35%30% 25%
As a result of using theDepth jump program
34%
6%
26%
14%
20%15%10%5%
Depth
jump program,
both the strength andthe EMG parameterswere improved by 20%.
6%
0%
E MG dis pers ion (level of m otor unitesrecruitm ent a nd them otor unites firing
Middle leng th ofE MG a m plitude (level of m otor unites
s ynchronis a tion)
J - E xplos ive
s treng th
P o - Ma xim a l
s treng th
p
y
m otor unites firing
ra te)
s ynchronis a tion)
2012 - CVASPS
NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
2. I
N
-^ DEPTH EXAMINATION OF THE
S
HOCK
M
ETHOD
2.1. K
INETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR
What is more important: the mass of falling weight or the heightfrom which it falls?
Kinetic energy
from which it falls?
Kinetic energy
E = mv²
The mass offalling weight
The height from which
weight falls
2012 - CVASPS
NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
2. I
N
-^ DEPTH EXAMINATION OF THE
S
HOCK
M
ETHOD
2.2. T
HE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS
How does the working effect of the take-off movement in the Depth
jump change by increasing the height from which the body falls?
The group of 36 high level Track-and-Field athletes (sprinters, jumpers and throwers) carried out
a
seies of 8 Depth jumps. The drop height was gradually increased by 20cm., from jump to jump, from
jump change by increasing the height from which the body falls?
seies of 8 Depth jumps. The drop height was gradually increased by 20cm., from jump to jump, from0.15 m to 1.55 m.The athletes landed on the dynamometric device which registered the vertical forcesapplied through the ground during the ground contact phase (the F/t curve):
ground contact time (t),
maximal force (F max) expressed in take off
maximal force (F max) expressed in take-off
movement, ¾
power output of take-off movement (N),
coefficient of reactivity (R = H/h, where H- the
height of verticai rebound, h – the height of drop
2012 - CVASPS
NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
2. I
N
-^ DEPTH EXAMINATION OF THE
S
HOCK
M
ETHOD
2.2. T
HE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS
How does the working effect of the take-off movement in the Depth
jump change by increasing the height from which the body falls?
T
(s)
F
max(kg)
R
1 55
N
( kg m/s
)
jump
change by increasing the height from which the body falls?
Conclusions:
0.26 0.
450 400
1 ,
380
- If the training is focused
on increasing Explosivestrength and reactiveability,
Depth jumps
0.
350
1,
360
should be executed with adrop height of about
m or
2.5 ft.
- If the training is focused
i^
i^
i^
l
0.
300 250
1,
340
h
(cm)
on increasing maximalstrength (F max)expressed in the take-offmovement, the Depthjump should be executed
h
(cm)
15
35
55
75
95
115
135
155
jump
should be executed
with the drop height of1.10 m or
3.5 ft.
The maximal values of power output (N), coefficient of reactivity (R) and the minimal
d^
t^
t ti
(T)
h d i
th
D
th j
t^
d f
th
h i
ht
f
ground contact time (T) were reached in the Depth jumps executed from the height of75 cm. The maximal level of force effort (Fmax) was reached in the depth jumpexecuted from the height of 95-115 cm. 2012 - CVASPS
NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS