Russian Squat Cycle

Read Important Info About Vertical Jump Training With Plyometrics

In the early 1970's, plyometrics was exposed to the American athletes. Originally used by the Soviets to train their athletes for strength and speed, American coaches and the rest of the world later realized it's valuable uses. Unfortunately, plyometrics have not always been utilized in the proper manner such as the Russians had first used it. It was cycled through their other training methods to prevent it from being overused but it did give them above average outcomes.

Shock training is another name for plyometric drills. It works by making use of the stretch shortening cycle, which is the active stretch of a muscle followed by an immediate shortening. These are of great benefit to the lower body for explosive power training.

Before you start any plyometric or shock training you should already have sufficient core strength. This means being able to perform a squat at least one and a half times your body weight. Landing on your feet when doing plyometric can be stressful and having enough strength will help prevent injury. If you want to attempt plyometrics before you reach the 1.5 times body weight squat, keep the jumps from boxes to a minimum. We suggest no higher than your current vertical leap.

The drop jump and depth jump are two of the more popular exercises. The height of the box to utilize during depth jumps should be at a height to enable a good high jump immediately after touching the ground. Jump out away from the box about the same distance as the box is high. For a drop jump you just want to stop where you land, do not jump again. Coming back to the ground with knees bent will absorb the shock. You can get more information on this at the www.verticalworkouts.com

5 to 8 reps per set and three to five sets is about what you should do. Rest up to 30 secs between reps and up to 10 minutes between sets. We would suggest you jump onto a soft surface such as grass or some kind of rubber pad.

End of 2008 heavy snatches and squats

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