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Shock Method for Power Developing

Yu. Verkhoshanski
National Olympic Commit of Italy
Reactive ability of human working apparatus and shock method of its developing 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 example, that preliminary stretching of the muscle increases the working effect of its subsequent 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 contracting 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 application of this effect was confirmed in work activity and sport exercises. The results obtained from the study of such sport exercises showed, in particular, that the use of preliminary 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 different 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 published 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 because they made a half squat with 140-160 kg very easily. I thought that the problem

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 plyometrics. 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 apparatus 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 create 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.

4. As an initial guideline, the dosage of shock method exercises should not exceed 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 fitness, while the athlete should ensure that significant dynamic force is developed without 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 takeoff 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 special 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

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 depthjump workouts.
5. Depth-jumps occupy a fundamental place in the second half of the preparatory 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 competition 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 aspects of depth jumping. Flexing the head downward to look at the floor before takeoff 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 efficient 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,

= 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 total 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%)
with rest of 4-5 min.
The rest of 6-8 min.
Squats with bar (80%)
with rest of 2 min.
2nd day. Squats with bar (93-95%)
with rest of 4-5 min.
The rest of 6-8 min.
Squats with bar (80%)
with rest of 2-3 min.

2-4 x 5
2-3 x 6-8
2-4 x 3
3-5 x 6-8

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%)
1x5
(90-93%
1x2
-------------------------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%)
with rest of 4-6 min.
The rest of 6-8
Squats with bar (80%)
with rest of 2-3- min.

3-5 x 2-3
3-5 x 8-10

6th day. Squats with bar (70%)

1 x 12
(80%)
1 x 10
(85%)
1x7
---------------------------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%
interval between sets 60sec.
between series of 8-12 min.
8th day.

5 x 8 (2)

See the program of 4th day.

9th day. Jumps out with bar (40%)

the rest interval between sets of
60 sec, between series of 8-12 min.

8 x 8 (2)

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)
(1,10 m)
Rest of 8-10 min.
Jumps out with bar (40%)
the rest interval between sets of
30 sec, between series of 8-12 min.

2 x 10
2 x 10

13th day. Jumps in depth (0,75 m )

(1,10 m )
Rest of 8-10 min.
Jumps out with bar (40%)
the rest interval between sets of
60 sec, between series of 8-12 min.

3 x 10
1 x 10

14th day. Jumps in depth (0,75 m)

Rest of 8-10 min.
Jumps out with bar (40%)
the rest interval between sets of
30 sec, between series of 8-12 min.

4 x 10

6 x 8 (2)

10 x 10 (2-3)

8 x 8 (2)

15th day. Jumps in depth (0,75 m)

(1,10 m)
Rest of 8-10 min.
Jumps out with bar (40%)
The rest interval between sets of
10 sec, between series of 8-12 min.

2 x 10
2 x 10

16th day. Jumps in depth (0,75 m)

(1,10 m)
Rest of 8-10 min.
Jumps out with bar (40%)
The rest interval between sets of
10 sec, between series of 8-12 min.
th
17 day. Jumps in depth (1,10 m)
Rest of 8-10 min.
Jumps out with bar (40%)
The rest interval between sets of
10 sec, between series of 8-12 min.

2 x 10
2 x 10

18th day. Jumps in depth (0,75 m)

Rest of 8-10 min.
Jumps out with bar (40%)
The rest interval between sets of
30 sec, between series of 8-12 min.

4 x 10

6 x 10 (2)

8 x 10 (2-3)
4 x 10
8 x 10 (2-3)

10 x 10 (2-3)

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)
Rest of 8-10 min.
Jumps out with bar (40%)
rest interval between sets of
10 sex, between series of 8-12 min.

4 x 40
10 x 10 (2)

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)
rest interval between sets of
3-4 min, between series of 10-15 min.

6 x 40 (2)

23rd day. Jumps in depth (1,10 m)

rest interval between sets of
10 sec, between series of 8-12 min.

4 x 10 (2)

24th day. Jumps in depth (0,75 m)

Rest of 8-10 min.
Jumps with bar (40%)
rest interval between sets of
10 sec, between series of 10-15 min.

4 x 10 (2)
10 x 10 (3-4)

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%)
rest interval between sets of
10 sec, between series of 10-15 min.

10 x 10 (3-4)

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 prepares 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 position 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 maximum in squatting with bar;

= 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 muscles 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 accordingly.
The work should be executed using the repeated-serial method. One series includes 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 improved 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
nd
2 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

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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.
rd
3 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,
nd
2 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.
th
4 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.
nd
2 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.
th
4 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 throwing ) 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 phenomenon 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.

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2. The low ability to the ball throwing as a result of the strength training is necessary 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 following 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 underlined take-off ahead and active swinging movements by other leg. The run with halfbended 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% )
series is repeated 2-3 times,
the rest between reps of 4-5 min,
between series 8-10 min.

2-3 x 5-6

2nd day. Squats with bar 80%

90%
93-95%
series is repeated 2-3 times,
the rest between reps of 4-5 min,
between series of 6-8 min.

1 x 10
1x5
1x2

3rd day. Jumps out with bar ( 30-50% )

Six-fold jumps from place
series is repeated 2-3 times,
rest between reps of 4-6 min
between series of 6-8 min.

2 x 6-8
1 x 4-5

4th day. Squats with bar of 70%

80%
85%
90%

1 x 12
1 x 10
1 x 6-7
1 x 4-5

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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 )
Ten-fold jumps from place
series repeated 2-3 times,
rest between reps of 4-6 min,
between series of 8-10 min.

2 x 10
1 x 3-4

6th day. Jumps out with kettle-bell

Ten-fold jumps from place
series is repeated 2-3 times,
rest between reps of 4-6 min,
between series of 8-10 min.

3x8
1 x 3-4

7tg day. Jumps out with bar ( 30-50% )

2x8
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 )
The rest of 15 min
Jumps on tribune
2 series, rest between reps of
arbitrary, between series 0f
10-12 min.

4 x 10
4 x 10

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

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of arbitrary, between series

of 10-12 min.
11th day. Squats with bar ( 93-95% )
Jumps in depth ( 0,75 m )
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 )
with rest of 4-6 min.

2 x 2-3
2 x 10

1 x 5-6

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 significantly 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 account.

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