Two common means are depth jumps and med ball rebounding. The first thoughts on this topic by Dr. Verkhoshansky, the father of plyometrics, came by observing triple jumpers and how powerful the jumps were after each landing. This made Verkhoshansky aware of the stretch-shortening action by the use of kinetic energy.
Some believe that plyometrics are dangerous. They can be without the proper knowledge of general weight and jump training before engaging in depth jumps. While depth jumps build explosive strength, they also build absolute strength by using different heights to achieve a certain goal.
How many drops are done in one workout for the intermediate or advanced? You will note that Olympic lifting is never mentioned when the goal is developing explosive power or strength. Strength is not measured in heavy or light weights. What is a heavy pound squat for a female sprinter would be light for a world-class shot putter. So how can one weight be heavy and light? Strength is measured in velocities.
Are Depth Jumps and Bounding Safe? Depth jumps and bounding are just as safe as running, jumping or many other ballistic sport activi- ties. What makes them unsafe is a lack of a complete training system. Before the subject of plyometric training, we must first prescribe sound weight training and jump training. It is of no use to build maximal strength, but certainly had a lot to do with its development.
Fifty percent of speed strength should be at 50 percent to 60 percent of a one rep max with 25 percent band tension at the lockout. Training roughly at 0. This is mechanical power. Then work up after a warm-up to single attempts until setting a new record. Stop for the day and seven days later switch a special barbell exercise and max-out once more. This is low volume, highest intensity training followed by three to four small special exercises.
The two methods make it possible to absorb the harsh training plyometric demands of the athlete. Ex- plosive strength is trained at fast velocity. It is trained by a variety of special exercises with and without weights or other resistance. Note: the posterior chain is talked about all the time, but I see athletes constantly lacking strength in that area. Eighty percent of Westside training is small special exercises, while only 20 per- cent is classical.
Basic Jump Program A group of jumping exercises first came from dance and were later incorporated into weight lifting and track and field.
Add weights when possible while keeping records on each type of jump. Next, consider box jumping with weights, use kettlebells, weight vests, ankle weights, and combos of all types. Keep records of every type, always rotating each jump session to avoid accommodation. Forty jumps are recommended per workout for the very strong or at least advanced athlete 18 years and older.
This will build strong jumping and running muscles as well as thicker ligaments and tendons including the feet, where many career ending or at least season-ending injuries occur. The coach and athlete must learn to train smarter not harder. Like all the shock methods can be taxing, plyometrics are no different.
Single take-off jumps on stairs 2. Double leg jumps over five to 10 or 15 low hurdles 4. Frog jumps 7. Three jumps off left foot then three jumps off right foot 8. Standing long jumps keep records Standing long jumps with Kettlebells, release before landing The above jumps should be done after weight lifting dynamic or max effort with a minute rest from the barbell lifts.
Stop when fatigue sets in. While Dr. Verkhoshansky uses contrast training with a heavy barbell for one to two reps at 90 percent, immediately followed by 30 percent barbell jumps, Westside does it differently. We use band resistance by the barbell for an over speed eccentric phase to produce more kinetic energy for reversible strength, and the bands give accommodation to eliminate bar deceleration.
Explosive power or absolute strength? The height of the drop will determine the outcome. Thirty-six-inch drops and lower will build explo- sive power. Drop jumps of 45 inches and higher will build absolute strength, but can be very danger- ous.
They are never for beginners or large, over kg, athletes. The time of the fall until ground con- tact will determine the amortization phase or shock absorption phase, which must be 0.
When falling from a greater height, the shock absorption phase will be longer, mainly training a strong isometric contraction in the leg muscles. Do four sets of 10 drops for the advanced and three sets of eight drops for well trained.
Remember the amortization phase is most important. In the beginning, drop off a low box inches. The coach must ana- lyze the time spent on the ground. Just like sprinting, the less ground contact, the better.
Like many things, there are many varieties of depth jumps, but like box squats, there is only one correct method. Note: I am always amazed that great sport scientist like Dr. Verkhoshansky spent years perfecting the perfect technique in a proven exercise, only to have un-experienced coaches use their own ideas that lead to less than favorable results, then assume the inventor was wrong in his assumption of its value.
So, to reduce the risk of injuries and to make depth jumps as valuable to the athlete as possible. I will describe Dr. Then, step off a pre-determined height box with one leg stepping forward at the start of the fall. Now bring the other leg forward to even.
After stepping off the box the legs must be straight. Remember do not jump but fall from the box forward, straight down to the landing surface.
One can set a vertical jump tester to establish the height to reach. Try new records and keep an account from different height drops. I prefer to drop jump from a pre-determined box and jump upward on the second box. This is somewhat less taxing because your velocity is near zero upon landing on an elevated box.
When jumping upward to touch a new height you now must once again do a safe landing to try to land as easy as possible on the balls of both feet with a flexible surface rubber mats or foam. Note: Because depth jumps can alter the work load to such an extent you must limit some squatting and pulling exercises during depth jump training. Verkhoshansky: four sets of 10 jumps two times a week.
Average drop height is 30 inches. Three sets of eight jumps for not so advanced, meaning well trained and very strong. Our weight jumps use the same loading. Remember, you must be physically prepared to do depth jumps. Weight training for max strength, speed strength and explosive through jumping up onto boxes.
A large base for GPP is sled work, wheel barrow push and 80 percent of the training must be small special exercises. Starzynski and H. I knew Western periodization was a dead-end as early as , which was the year I broke my back for the first time, but I knew no other way.
In after breaking my L5 the second time, I had to find a better way. I would be strong in one lift, but not the other two. It would be a different lift that would go up while some other lifts were unmanageable. Ricky Crain, a great lifter, would call me with the same story. Dave Waddington, the first 1,pound squatter was in my living room and asked how to fix the same problem Ricky and I had.
I told him to call me when he found the answer. So back to , I was desperate. I made a call to Bud Charniga to buy some Soviet books on training.
It is more of a de-training system than anything else. But, enough talking about the past. Three-Week Speed Strength Waves I looked at the models of Matveyev, his wave system, and the wave-like concentration of loading for five to eight weeks at a time by Verkhoshansky. I then looked at the pendulum approach by Arosiev, which is used for alternating special strength preparation such as speed strength, explosive strength, strength speed and even strength endurance.
I also looked at Tudor O. Bompa, Ph. It was interesting to me how effective the system was that made Naim Suleymanoglu the great Bulgar- ian weightlifter.
I realized the system was for a model athlete or someone of perfect proportion for his sport. Which one was the best, or was there a best? These were, after all, very intelligent men, to say the least. I had found before that, however, I did not like a long-term plan. I discovered in my training and my training plateaus that after going upward for three weeks, I would regress almost every time. Siff asked me how I came up with a three-week speed strength wave.
I told him I became no stron- ger or faster after three weeks, and he was fascinated to hear that because V. Alexez, the great Soviet SHW lifter, used the same three-week wave. On week four, he re-evaluated the training and started a new three-week wave cycle. I think I won Mel Siff over at that point.
There are some different approaches I implement, and I seldom do a regular squat or deadlift. This is what the conjugate system does. There are three phases that are strength training: Maximal effort, Dynamic Method, and Repetition Method for hypertrophy, which are all trained simultaneously. There is built-in flexibility in a three week pendulum wave. Volume and Intensity Zones The first graphs concerning volume and intensity zones also show the importance of waving the vol- ume and percentage of a one rep max again to avoid accommodation.
The speed strength days show high volume and moderate to low intensity. On max effort days, the opposite will and must occur. Like the Bulgarian, the level of preparedness is the major factor for how much one can lift on max effort day. Figure 1. Low volume training; highest intensity possible for percent and above.
Limit to three lifts of 90 percent and above. High volume training; moderate intensity zones, between 60 percent to 85 percent. Limit to 12 to 24 lifts per training session. Limit 16 to 30 lifts per training session. Low volume training; highest intensity possible. Accumulation — high volume training of all types to charge or build the body for speed or strength for a particular sport. Intensification — now the athlete limits to some degree the exercises concentrating on more specific speed work or strength movements that work best for him or her.
Transformation — now the value of the previous two cycles is to test while the athlete uses exercises that are most beneficial to the competition. For lifting, the top lifter uses a circa- max or near-max weight phase with limited special exercise that contribute to his or her highest achievements. Delayed Transformation — here, one reduces the high intensity work and relies on rest and restoration for two to four weeks leading up to a competition.
We found that 21 days is best for the heaviest training weight. We then taper down to meet time. It is imperative to know about these phases of training. Refer to the suggested reading for more infor- mation on periodization.
By doing this, I can evaluate the progress of the athlete all the time. This makes more sense to observe the athlete to see if he has become stronger or faster as well as other physical qualities such as quick- ness or where muscle mass should be added. The three-week wave system allows for better observation on a continuous basis.
For maximal effort work each week the major barbell exercises are changed. This is accommodation, but it is totally eliminated by revolving the barbell exercises each week. We can max out every week throughout the year, and extreme workouts can occur every 72 hours. Our weekly plan is to speed squat on Friday with high volume of 75 percent to 85 percent in- tensity zone for three reps per set.
On Monday it is max effort work for squatting or pulling for max singles. The intensity is percent plus all an individual can do on that particular day similar to the Bulgarian system. No more than three lifts from 90 percent up to a new max. Of course, the volume is low much like the Rule of 60 percent. Speed press and jerks on Sunday. High volume and very low intensity zones range from 40 percent to 50 percent.
Wednesday is max effort day, working up to a new personal record or as much as possible. Do this with single lifts not more than three lifts at 90 percent, approaching percent; plus, in one week the speed work is 20 to 30 lifts while the max effort day is three lifts. It is almost a 10 to 1 ratio with speed lifts beginning the 10, and max lifts being 1. The bulk of our system is special exercises. We do not have a system to form a model athlete, so it may take several combinations of special exercises to make one succeed.
Our entire training program is built around special exercises for weight lifting, powerlifting or running and jumping. Why do you think two more months of running with him will make a difference? The graphs show a nine-week training cycle, consist- ing of three different three-week pendulum waves. The nine-week system employs three types of bars. They each have a maximum weight to calculate the percentage.
All three maximums are different to avoid the mistake of accommodation or using the same volume repeatedly. The bar path will be some- what different as well to ensure training all leg and back muscles.
The bar speed by percents will be close, but the bar weight is quite different. Figure 2. This graph shows volume for weeks one through three. This graph shows percentages for weeks one through three. This graph shows bar weight for weeks seven through nine. More Wave Cycle Discussion The wave cycles vary as bands, chains, or combinations of both are added to the barbell to accommo- date resistance.
When using weight releasers, the added weight on the first eccentric rep phase can be calculated. The variations of a wave are too numerous to list. The speed strength waves for squatting, jerk, and press normally last three weeks, and the strength speed waves last only two weeks due to their severity as well as the near max or circa-max wave phases. If the speed day waves are of ultra-high volume for squatting with speed pulls following, the squats are also of high volume workout. A speed strength squat day is followed by a maximal effort day 72 hours later; then, a high volume squat and deadlift follows 72 hours afterwards, then they de- load.
Most can only sustain three max effort workouts in a row. On deload day, work on special exer- cises or form. The next schedule max effort is replaced by a Repetition Method workout to recover from the severity of such training.
Then, embark on as heavy a workload for three or four more workouts. For the squat and pull, this approach works for the pressing days as well, such as standing press or some form of bench pressing flat or angled.
Remember when you feel mentally or physically exhausted, replace the normal speed or max effort workouts with a repetition workout designed for working the less fatigued muscle groups. Repetition work means lots of extensions for the back, hips, arms and trunk. Note to reader: Speed strength cycles last two or three weeks progressively, going higher in percentage and somewhat higher volume.
On max effort days, the barbell exercise must change each week. Ex- ample: One week is a squat exercise, a pulling exercise the next, followed by a Goodmorning exercise and occasionally, a repetition day thrown in for recovery for overtaxed muscles. These are in no partic- ular order. Exercises must be chosen for individual goals. Again, repetition work must consist of single joint exercises. Unlike many athletes who have a yearly or even a multi-year plan or the plan and methodology for an Olympic cycle, it is planned with a timetable for developing certain systems.
Their concept is to. Then and only then will progress be noted. Is the athlete ahead or behind schedule? Monitoring Progress with the Westside System The Westside system of training can check speed strength every week.
This is done with the three-week pendulum wave. Explosive strength can be monitored the same as jumping progress. Maximal strength for upper and lower body is monitored each week. Potential new PRs can be done at over 90 percent sometimes 95 percent year-long.
Remember to note the four periods of training—accumulation, in- tensification, transformation and delayed transformation—are used only in the beginning of training. Then, all aspects are combined simultaneously through a yearly plan.
The Westside system prepares the athlete for the delayed transformation period or the circa-max phase that Westside uses for power meets. It is a wave of the highest intensity; hopefully, a new record of some type is set, depending on the sport. The critical delayed transformation phase or the de-loading phase trains from explosive to maximal strength, covering all elements of strength: coordination, fit- ness, flexibility, raising lactic acid, aerobic and anaerobic, threshold barriers while increasing V02 max.
All components can and must be trained simultaneously. Delayed transformation was adapted from track and field, and from Olympic weightlifters from the former Soviet Union. Periodization can be a weekly, monthly or yearly plan. This plan can lead to a four-year or an Olym- pic cycle. Speaking of Olympic cycles, a college athlete sports career can be four years for improving leg and back strength, and there must be a mathematical system to follow.
Westside has used the wave system of periodization for more than 30 years with great success. It is, of course, a math problem to be addressed that combines bar speed, total volume and precise intensity zones of a predetermined percent of a one rep max. This along with proper biomechanics and physics can spell certain success.
One such plan is outlined next. Notice the bar speed is constant, roughly. Secondly, it requires a total of pounds of vol- ume to increase the squat 50 pounds, and the percent range is 50 percent to 60 percent. The rep range and total number of lifts remain the same. The amount of band tension or chains is also constant. The three-week waves for a period of time yields the pound increase by building maximal strength on max effort day, 72 hours later plus special exercises.
By studying these graphs carefully, it can be seen how mathematics plays a large role in gaining strength and force production. It is one-half of the total volume of an pound max squat.
A pound max squat requires one to maintain 4, pounds of volume; whereas, pounds involves 9, pounds of volume. This is twice as much as a pound squat. A pound squatter must maintain 6, pounds of volume. It takes 12, pounds to maintain a 1,pound squat, which is exactly twice the volume. While the goal as a coach may be to maintain a squat max of pounds or pounds for a lineman to be able to ensure the force development of the before-mentioned squat, the appropriate volume must be adhered to. This is a proven method of strength training, which is referred to as the Dynamic Method.
The primary goal is to develop a fast rate of force development in sports of all kinds. For those who use a Tendo unit, speed strength is the goal of 0. Speed strength is trained at inter- mediate velocities. Know at what velocity a particular special strength is trained at or failure will ensue while attempting to improve a special strength. To avoid accommodation in volume in a weekly plan, the special exercises will fluctuate to such an extent that accommodation is impossible.
A second method is to change the total volume while train- ing at a certain percent while using a three-week wave and a cycle is to use a special bar at the same percent. The workload can change. It is evident that a particular percent—this time 50 percent—can greatly change the work load when doing a back squat compared to a front squat or an overhead squat. The example shows that a typical back squatter would normally have a max front squat of pounds and an overhead squat of an estimated pounds.
When looking at the first week wave at 50 percent in the three different squat styles, the total volume per set of two reps would be respectively pounds, pounds, and pounds. For more examples, the three graphs below show using chains for a pound max squat; a pound max squat; and an pound max squat. For benching, the bar weight remains the same, but the accommodating resistance changes accordingly as maximum strength goes up.
These charts are guidelines for not only squatting, pulling, and pressing, but variations of the Olympic lifts or the deadlift. It should teach proper planning order to control volume and intensity zones and suitable bar speed. Periodization by Percentages Westside constantly talks about the value of controlling loading by a percentage of a one rep max.
This solves the problem of overtraining or detraining. I found the importance of this after applying the advice of A. He listed how many repetitions per set as well as how many lifts per workout. His findings show that if the number of lifts are vastly under or over, the training effect decreases. The subject can be thoroughly studied in this book. A sound conclusion was discussed there by A. The result of this was no increase in his total.
In , the training intensity was raised and once again the totals started to rise. How does a sportsman increase his lift without overtraining or detraining while maintaining correct bar speed? Below is an outline of a 50 pound jump to raise a squat from pounds to pounds. If strength and speed have not increased by a great deal, the athlete and coach have failed. Look at the waves carefully.
The bar speed remains the same during each wave regardless of the bar weight. Why is it important regardless if it is pound max as a freshman or a pound max as a senior? Accommodating resistance with bands or chains must be implemented to promote accelerat- ing strength. To become stronger, volume must increase at the same intensity zones. Each max has a correct amount of volume. Just like the great Olympic champion, L. Zhabotinsky, found if volume stays the same, the results will stagnate.
This multi-year system perfects skills as strength is increased, and one should be able to use perfect form while using moderate weights. Three days or 72 hours later, a max ef- fort day must occur. This builds absolute strength. While experts like A. Bondarchuk theory is by perfecting skills, an individual utilizes strength gains. My idea is to increase muscular strength to perfect skills by increasing coordination.
I am sure neither Bondarchuk nor I are totally correct, but this system blends both together. This system is simple math- ematics.
Look at the raise in strength at pound intervals and the volume climbs pounds at the same intensities. The bench waves stay at one constant percent with barbell weight. The change in resistance is made by changing the amount of bands, chains or weight releasers. As can be seen in the four examples, it is the method of accommodating resistance so to develop maxi- mal tension throughout the entire range of motion. Many times exercise machines use a special cam with variable lever arms as to apply a larger force at the weakest point of the strength curve V.
Zat- siorsky. This is done with varying totals of band tension, chain weight or using the lightened method with different amounts of unloading in the bottom. Real weight must be employed. Machines build muscle, not motion. Always use three different grips, none being outside the power lines. Speed pulls on floor with bands The math is roughly 30 percent band tension at lockout plus 50 percent bar weight of a one rep max.
A pound deadlifter would use a pound bar weight plus pounds at top of lift. A three-week wave would look like this:. Notice how a three-week wave is constantly altered to avoid accommodation. The weight may vary or the stance may change from sumo to conventional to ultra wide sumo to rack pulls. Considering box deadlifts, I suggest placing bar on mats to raise the elevation of the barbell.
This maintains the feel of the mechanics of the bar. The band tension also changes each cycle or on the fourth week. The loading graphs are based on a pound max deadlift.
All one needs is to do reduce the amount of bar weight and band tension by 50 percent. Again, note that each three-week wave is somehow different. It may be the bar weight, it can be band tension, or it could be altered by a different stance or how far the bar is off of the floor. By using a pow- er rack or by placing plates on rubber mats, one can also stand on a 2-inch or 4-inch box.
A pound deadlift is half or 50 percent of the volume of a pound deadlift. Mathematics is an essential part of weightlifting because a lifter must control the total volume of a training session. The intensity zones or what percent of a one rep max must also be considered. As graphs in this text show the volume must be highest on speed strength day while the intensities are moderately low to moderate—50 percent to 80 percent.
The max effort day would require the intensity zone to possibly be percent plus, allowing the volume to be as low as 35 percent to 50 percent. The loading for power cleans and power snatches without bands or chains must also be regulated. The training of top weightlifters must use a wide variety of exercises, not just power cleans and power snatches, but the classical clean, jerk and snatch.
The Soviets were experts at calculating volume and intensities. Men like A. Prilepin, A. Ermakov and N. Atanasov provided studies in managing and training of weightlifters that determined how many snatch and clean jerks were to be done in a single workout and how many reps, sets, and at what percent these should be monitored.
Although my observations are very close to theirs, I find it is im- portant to train optimally, not maximally or minimally. Plus, we keep percents for weightlifting five percent lower than their recommendations. The data from by A. Atansov in Managing and Training of Weightlifters found roughly 50 percent of the lifts fell between 75 percent. While it is fully recognized this is where speed strength is developed, many lifters today did not grow up doing weight lifting.
I propose performing five percent less on each three-week wave. Rest between sets about 90 seconds. This requires good GPP. After all, you are an athlete, right? This workout can follow a max effort workout on Monday. First, do a max exercise. Example: Low box squats, overhead squat, Goodmornings, box pulls, rack pulls, heavy sled pulls for 60 yards, then rest 90 seconds. After a heavy lift, a clean or snatch feels lighter and faster. Add variety like band tension of different amounts.
I have slightly modified the volume and intensity by using somewhat lighter lifts. One reason is due to a lesser background in GPP and physical preparedness, and second, we use a lot of powerlifting exercises. A lifter must wave back down after a three-week wave, but also change something, at least slightly. Vary the amount of bar weight, band tension, chains, weight, box height, pin height, or bars to avoid accommodation. The speed day volume will be the highest while intensity will be at a low 40 percent to moderate 80 percent.
Seventy-two hours later on max effort day, requires intensity to be a max of that particular day, hopefully meaning a near all-time max or an all-time max on some special exercise. It is gaining strength in the right special exercises that brings forth a next personal best in a clean or snatch or jerk. If an individual fully understands the process or percents, he will never over train or under train.
Use three, three-week waves before trying a new max. In the beginning, progress is easy, but as an individual starts to lift weights that only a handful have ever lifted, it be- comes more difficult.
This is a common misconception of weightlifting coaches in the United States. After all, world record weights move slower than training weights. An athlete must use the optimal weight for his strength.
The amount of work and rest must be monitored as well as movement tempo. Weightlifting requires a great deal of speed and strength. While speed is of course a major fac- tor, speed is necessary to lift with strength speed for the development of quick strength. Weights are percent plus of a max lift. This can be and should be done on max effort workout days. As strength and speed increase at each percent, an individual achieves a new max to work from. This yields a larger training volume.
Consider the chart that shows how a max squat volume was 4, pounds, and how a max squat would require 6, pounds of volume. For every 50 pounds gained in a max squat, a rise in volume of pounds will be factored in at the same 50 percent to 60 percent.
There is much to consider when perfecting form: GPP, recovery methods, relaxation, and above all a selection of the correct special exercises for the individual. Mental, physical, and emotional maturity needs to be considered. Many require a plan. Zuckerman, An introduction to number theory Wiley Eastern. Sections: 2. Review : General remarks on solutions of differential equations, Families of curves, Orthogonal trajectories.
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