Due to the unfortunate passing of Professor Yuri Verkhoshansky, I thought I would show my appreciation by posting some of my notes taken from his work (online articles) and some of my favorite forum posts of his. My own training, and the training advice I provide is heavily based on Prof. Verkhoshansky's research & writings.
I advise anyone who is unfamiliar with Verkhoshansky to sign up to his site (
http://www.verkhoshansky.com) and familiarize yourself with the english articles, as well as the many extremely valuable forum responses made by the professor himself.
Table of contents:
PRIMARY EMPHASIS OF RESISTANCE EXERCISES EXECUTED WITH DIFFERENT OVERLOAD WEIGHT, REPS, NUMBER OF SETS, AND DIFFERENT REST INTERVAL DURATIONS
weight in % of max num of rep num of set rest between set emphasis of training
70-100% 1-6 4-8 3'-4' maximal strength; explosive str w/ large external resistance
80-90 5-10 4-8 3'-4' explosive strength w/ moderate external resistance
70-80 8-12 3-6 1'-2' max strength with an increase in muscle mass
50-70 10-15 4-6 3'-4' speed of movements & explosive strength w/ small external resistance
50-70 20-40 2-4 45"-90" local muscular endurance w/ large external resistance
30-60 30-50 2-4 45"-90" local musc end with small ext resistance
20-30 15-20 3-5 3'-4' quickness and frequency of non-loaded movements
MAX STRENGTH EFFORT METHOD (MSEM):- develops maximal and explosive strength, without significant increases in muscle size
- adaptations in central mechanisms regulating muscular tension
- improves anaerobic energy systems- optimizes speed of muscle relaxation
- improves athlete's ability to generate powerful concentrated muscular force
- HIGH INTENSITY, LIMITED VOLUME
- VARIANT 1: MAIN VARIANT: - 2-3 reps @ 90-95% 1RM (with obligatory muscle relaxation between reps)
- 2-4 sets with 4-6 minutes rest periods
- once every 2-3 weeks during off season.. once every 1-2 weeks during pre-season
- VARIANT 2: ALTERNATIVE VARIANT: - after warmup, complete lifts with 90, 95, and 100% 1RM
- then, 95, 100, and higher
- between each lift, rest 4-5 minutes depending on how the athlete feels
muscle relaxation exercises for MSEM ^^^:
- conducted between individual repetitions of a single set.
- ie, back squat: athlete performs one squat rep, racks the bar, performs relaxation movements, then unrack the barbell and perform another rep... this is continued for all reps of the set.
SERIES REPETITIVE METHOD:- creates a load slightly lower than the previous maximum force level
- VARIANT 1:
- MAX STRENGTH DEVELOPMENT + HYPERTROPHY - resistance = 75-80% 1RM (10-12 reps)
- slow motions until volutional fatigue
- 2 sets with 2 minute rest for 2-3 muscle groups
- if working only one muscle group: 3 sets can be used
- NOT effective in improving speed
- useful in the beginning of off season to prepare muscles for intense workloads
- VARIANT 2
- MAX FORCE DEVELOPMENT WITH LITTLE HYPERTROPHY - complete 3 sets: 80% 1RM (8-10 reps), 90% 1RM (5 reps), 93% 1RM (3 reps)
- 2-4 minutes rest
- during one training session, perform 2-3 series with 6-8 minutes rest in between
- as strength increases of an athlete, increase resistance by 5%
- VARIANT 3
- DEVELOPING SPEED FORCE FOR CYCLICAL AND NONCYCLICAL SPORTS - load limited to 30-70% 1RM, depending on resistance that must be overcome during sport
- 6-8 reps with maximum velocity, muscle being relaxed after each repetition
- 2-3 sets in each series with 4-6 minute rest interval
- 2-3 series in each training session, with 8-10 minutes rest in between series
- VARIANT 4
- SPEED AND FREQUENCY IMPROVEMENT OF UNLOADED MOVEMENTS - resistance 15-20% 1RM
- execute movement with maximal speed
- if emphasizing speed, then frequency of movement should be moderate, with muscle relaxing between reps
- if emphasizing frequency of movement, then exercise should be performed at maximal tempo
- series consists of 2-3 sets, 8-10 reps
- 2-4 minutes rest in ^^ speed scenario
- 4-6 minutes rest in ^^ frequency scenario
- VARIANT 5
- DEVELOPMENT OF REACTION SPEED OF FORM AND MUSCLE COORDINATION - exercises should copy movements of competition
- resistance = 30-40% 1RM
- emphasis on QUICK START OF MOVEMENT on the specific competition signal (visual, tactile, etc)
- training directed toward imprvoement of speed of muscle recruitment and coordination
- series includes 4-6 reps with long pauses
- 4-6 minute rest intervals
- some cases, exercises performed via explosive isometric muscular tension
- VARIANT 6
- STRENGTH ENDURANCE DEVELOPMENT DURING HIGH INTENSITY PERFORMANCE - resistance is 90-93% 1RM
- exercise performed at slow motion
- 3 sets of 2-3 reps
- 4-6 minutes rest
- SETS PERFORMED UNTIL VOLITIONAL FATIGUE (not failure)
- AFTER that resistance should be decreased by 5%, and another 2-3 sets should be performed
COMPLEX METHOD:- multi directional development in one training session
- positive improvement of the previous workout used to increase effectiveness of the next work
- VARIANT 1
- DEVELOPMENT OF EXPLOSIVE MUSCULAR FORCE - two sets of 2-3 slow reps using 90% 1RM
- then 3 sets of 6-8 reps with 30% 1RM (MAXIMUM EFFORT, RELAXING MUSCLES BETWEEN REPS)
- rest interval between sets: 3-4 minutes between sets
- rest interval after changing the weight for lighter sets is 4-6 minutes
- perform 2-3 series in one training session with 8-10 minute rest period
- VARIANT 2
- FOR SPEED IMPROVEMENT - one series includes: 2-3 sets of 3-4 reps with resistance of 50-75% 1RM, and 2-3 sets of 6-8 reps with a resistance of 30% 1RM performed with maximum speed and muscular relaxation between reps
- rest intervals between sets: 4-6 minutes
- rest intervals between series: 8-10 minutes
- VARIANT 3
- IMPROVE SPEED AND FREQUENCY OF UNLOADED MOVEMENTS - perform 2 sets of 3-4 reps in moderate tempo with 50-70% 1RM, followed by 2-3 sets of 8-10 reps using 15% 1RM (increasing speed with moderate tempo and relaxation between sets, and increasing frequency with maximum tempo respectively).
INTERVAL METHOD:- used for development of local muscular endurance by improving energy storage and its efficacy during cyclical work
- improves oxidative abilities
- VARIANT 1: DEVELOPING ANAEROBIC + ALACTIC ENERGY SYSTEMS - improves anaerobic energy supply including CP & lactic acid systems... speeds up aerobic glycolysis
- work at max intensity for 10 seconds with frequency of 1 movement per second
- resistance is limited to 30-40% 1RM (movement should not slow down)
- rest periods are 30 seconds initially, but, with athlete's improvement, can lower to 10 seconds
- start by performing 5-6 reps, gradually increase to 8-10 reps
- each workout should consist of 2-3 series with 8-10 minutes rest between each series
- VARIANT 2: DEVELOPING ANAEROBIC + ALACTIC ENERGY SYSTEMS - work for 30 seconds with moderate intensity
- have 60 second rest interval
- then work again for 30 sec..
- resistance = 30-40% 1RM
- tempo: one movement per second
- 6-8 reps in each series
- in each training session, 2-3 series with 10-12 minutes rest in between
- progressive overload: achieved by increasing resistance while preserving the same tempo of movement or increasing tempo of movement with constant resistance
STIM METHOD:- two successive muscle activities
- first: (tonic), carried out slowly with major resistance & a limited number of reps
- second: (developing), cconducted with an extremely concentrated, explosive effort with smaller weights (30-40% from max) and significantly more (optimum) repetitions.
- result: the preliminary (tonic) activity essentially increases the power output of the subsequent, because of its tonic effect on the - CNS, which is in effect the main training effect of the stimulation method.
examples:- 2-3 complexes of each
- rec = recovery
back squat @ 70-80% for 2x5-6 reps (rec 2-4 min)....... rest 4-6 minutes...... single leg hops 2-3x6-8 (rec 4-6 min)..... rest 6-8 minutes..
back squat @ 80-85% for 2x2-3 reps (rec 3-4 min).......rest 3-5 min...... weighted jumps 2-3x4-6 (rec 3-4min) ....rest 6-8 minutes
back squat @ 90% for 2x2-3 (rec 3-4 min)..... rest 4-6 min....... jump squats @ 30% for 3x6-8 (rec 3-4 min)..... rest 8-10 minutes
back squat @ 90-95% for 2x2 (rec 2-4 min)...... rest 4-6 min... depth jump (h = 0.75m) 2x6-8 (rec 4-6 min).... rest 8-10 min
Variant of stimulation method for legs:- vertical squat jump with a weight held between legs (16,24,or 32 kg). used as tonic work.
- two sets of 6-8 jumps with rest 3-4 minutes conducted. Then after rest of 3-4 minutes, the second DEVELOPING exercise is executed for 6 or 8 reps multiple jumps from one
- leg to the other with max effort.
- the work consists of two sets of 5-6 reps of exercise with rest between 3-4 minutes. this series is repeated 2-3 times with the - rest of 5-8 minutes.
Variant of stimulation method for sprinters:- sprinters increase speed of the initial acceleration and the running speed after intense jumping exercises. three hops from one leg to the other over 60-80m with resting pauses of 1.5-2 minutes between bouts, increases speed by 2-3% in the main part of the training session of middle distance runners. the velocity of short distance runs increases, and maintained over a series of runs.
stimulation method defined by:1. first (tonic) exercise has no principal value. key muscle groups must be activated and that they work hard. as the second (developing exercise), its motor structure should approximate the competition exercise as mushc as possible and be conducted with extreme explosive effort.
2. the effectiveness of the stimulation method depends on following closely the work regimnt, number of reps, rest intervals, amount of weight, etc. To develop explosive strength & reactive ability it is necessary to follow the guidelines,w while at the same time, seeking the optimum individual variant of the regiment in each concrete case.
3. BETWEEN SETS IT IS NECESSARY TO WORK ON FLEXIBILITY AND RELAXATION OF MUSCLES. do light jumping, jogging, relaxation, flexibility.
4. During training, it is necessary to increase the intensity of the tonic work, not by increasing volume, but the amount of weight. Not necessary to change the amount of work (reps/sets/series) weight of load or intervals of rest for the developing exercise.
5. don't do at end of training or in fatigued state. effective only when fresh.
6. can last 40-60 minutes, should be first training session of the day (in case there are 2-3 etc per day). training sessions to follow should be no less than four hours.
7. stim method is mainly intended for the purpose of stimulating the ability of the CNS to generate a stream of impulses to the motor periphery. it has a strong training effect and SHOULD NOT be applied frequently. During the training stage where there is concentration on special strength training, it should be utilized no more than one-two times per one week.
"nature has provided man with the possiblity to enhance his abilities in extreme situations, and we need to utilize it in the training of the high class athlete."
From Verkhoshansky himself, forum post:
Dear Jamie Douse,
you complete all sets of the tonic exercises and after you complete all sets of the development exercises.
This is the variant of the complex method, in which:
- the first work (tonic), consist in 2 sets of 6-8 jumps with Russian Kettlebell held between the legs
- the second work (developing), consist in 2 sets of 5-6 repetitions of multiple long jumps (6 or 8 jumping passes from leg to leg).
After you have completed two sets of tonic work with Russian Kettlebell (2 set of 6-8 jumps with 3-4 minutes of rest between every set) you should have a rest of 3-4 minutes.
After this you pass to the developing work:
1) execute the multiple long jump (6 or 8 steps from leg to leg) with the maximum effort;
2) return to the starting place and immediately repeat the exercise 1);
3) return to start place and repeat the exercise 1) again for 4-5 times. This is one set of 5-6 repetitions of exercise.
4) After, you should have a rest interval of 4-6 minutes, than you repeat the same set of 5-6 repetitions of the same exercise: i.e. the multiple long jump with (6 or 8 steps from leg to leg) with the maximum effort.
Yuri Verkhoshansky
THE SHOCK METHOD:- 4x10 DJ's from 30" through 42", only for advanced athletes who have done progressive preparation to safely utilize depth jumps. Box height depends on goals and preparedness. 30" Box is generally used for reactive abilities + explosive strength while 42" box would be used by more advanced athletes to improve max/explosive strength.
- No more than 400 DJ's in 3 weeks.
Check the posts:
Shock Method Volume & Low Intensity Depth Jumps
How To Perform Depth Jumps
Depth Jump Progression
Rest Duration Between Depth Jumps
Depth Drop Height
Depth Jumps & Shock Prior To The Competition Phase
Depth Jump Box Height
VARIOUS NOTESprocess of attaining sports mastery (PASM)3 keys:
1. to achieve PASM -> steady rise in specific motor potential of the body and the improvement of a sportsman's skill to utilize it effectively in training and competitions. the rise of specific motor potential is accomplished with the means and methods of SPP
2. the increase in key motor function in PASM slows and its stagnation in elite athletes requires that the intensity of training be increased.
** become main component of the training system instead of an addition to it
3. motor potential over many years must increase, yearly SPP
qualities:speed of movement and locomotion
local muscular endurance
co-ordination of movement and efforts
quickness of a motor reaction
velocity and frequency of movements without weight
the ability of muscles to relax
means and methods of strength training for specific sports should conform to the required motor qualities in terms of:
- the structure of muscles involved in the work, amplitude and direction of movement
- the speed with which the working muscles develop maximum force
methods of SPPmethods with which specialized training influences are organized such that the biomechanical, physiological, and bio energetic parameters of competition activity are closely approximated.
"the supermethods have been developed.. as an alternative to doping and anabolics"
super methods based on "principle of forced (compulsory) intensification of the regime of working"
principle of forced intensifcation of the working regime in training conditionsthe greater the volitional effort, the more force is produced in an isometric muscle contraction.
the more forceful the athlete concentrates on lifting a barbell, the greater its speed of movement.
the effect of any traditional training method is determined by the limit (1RM) of the athlete's strength of will
if excitability of the CNS is increased beforehand, elite athlete can lift a barbell with a weiht he was unable to lift without this excitation
********** "a sportsman instantaneously produces an effort of such power he could not exhibit under ordinary training conditions in a take - off after a depth jump."
"so when an athlete lifts a barbell or executes an ordinary vertical jump, the effort is entirely volutional. everything depends on his concentrated effort and the mobilization of motor potential. If the sportsman conducts a vertical take-off after a depth jump with the aim of flying up as high as possible or runs down a slight incline at maximum speed, these conditions force his central nervous and physiological systems to exceed the ordinary boundaries. The creation of such conditions in training process is the force intensification of the work regime which becomes a potent training stimulus."
"apparently, under these conditions the body mobilizes any innate mechanisms designed by natrue to be available for these and even more complex, extreme situations."
innate potential of the human organism:- reserves employed in reactive movements (15%)
- physiological reserves employed under conditions of elevated motor activity (20%)
- special reserves mobilized only under conditions of muscle performance of great intensity or long duration (35%)
^^ inhibited by the CNS
- innate defended reserves mobilized only in extreme, life threatening situations (30%)
^^ inhibited by the CNS
these reserves not accessible regardless of the intensity of the volutional effort without special long term training.
the cns mechanism controlling the mobilization of the contractile function of muscles of gymnists gradually is perfected during many years of training - making it possible to realize the motor potential fully (including the special reserves) in a volitional effort).
the application of special reserves with traditional methods of SPP, through strength of will impulse, becomes increasingly difficult and involves major time & energy by the athlete.
the subsequent increase of the special work capacity level requires increases in the force (intensity) of the training.
"consequently it is necessary to create the training conditions that will force the body to mobilize the hidden (concealed) functional reserves and to form central nervous system mechanisms for their application, ie to make them accessible for mobilization from strength of will impulse"
SHOCK METHOD:- intended for the development of explosive strength of muscles and the reactive ability of the neuro muscular apparatus
" the essence of the mthod consists of a stimulatory muscle stretch created by the kinetic energy accumulated from the athlete's falling body from a specific, strictly prescribed height. The resistance of the falling body (the shell) is stopped over a short movement path. This produces a sharp muscle-tension which creates instantaneously, a resilient potential of muscle-tension and stimulates a high-intensity neuro-impulse on motorneurons. This in turn promotes a faster switching of the muscles from eccentric to concentric work and a more powerful contraction. "
"the stimulus comes not from a weight, but from a free falling body (shell)"
"when free weights are employed, the magnitude of the muscles working tension is a function primarily of volitional effort. However in the shock method, the activation of the working muscles is forced. The external factor of the weight example only assists the force produced by the muscles; on the other hand, with shock regime the external factor (kinetic energy) forces the body to mobilize the innate motor resources."
simplest and most appropriate use of shock for developing explosive strength & reactive ability of the extensor muscles of the legs is the depth jump from a strictly prescribed height.study by verk:
"the experimental group utilized depth jumps (for 3 weeks; 3x/week; 40 jumps each training session). The back squat and traditional jumping exercises were eliminated from the program. The changes in the level of explosive force and reactive abilit of the neuromuscular apparatus were measured weekly on a special device.
the improvement of all recorded characteristics [speed of movement, maximum effort, maximum strength of muscle, power of effort] in the experiment group exceeded significantly the same parameters of the control group. The biggest increase in the speed of the loaded movement (V) and power (N) was found to be in beginning segment of the working amplitude of the control movement"
shock method effective for starting strength and increase in power of muscles working in ballistic movements.- enhances effectiveness of the central regulation of the production of power (especially, through the mobilzation of a greater number of motor units, a higher frequency impulses and an enhanced synchronization of the motor neurons.
- increases the stiffness of muscles (stiffness of the sequential resilient component), this plays an important role for a fast onset of muscle contractions when they are called upon to switch rapidly from eccentric to concentric work; especially when overcoming a large external resistance, for example, in weightlifting exercises and athletic jumps.
conclusions on shock:1. kinetic energy of the falling body which creates the intense stimulation of the muscles in an amortization phase, does not slow the speed of their subsequent contraction (which happens with weights). In fact, quite the contrary, this kinetic energy augments the speed of the resulting contraction.
2. the mobilization of muscles stimulated in the shock regime is "forced". In weightlifting exercises the magnitude of the mobilization of muscles' motor potential is dependent chiefly on volitional effort. However, in the shock method the CNS and motor apparatus are forced to react to the extreme conditions created in the amortization phase of the impact such that subsequent magnitude of muscular contraction is simply outside the realm of volitional effort.
3. has a profound training effect, which is significantly greater than any other methods of "natural" stimulation of muscles. Therefore, it is imperative not to exceed the optimum dosage and duration of use in training.
4. because of its profound effect on the CNS, the muscles, ligaments, the shock regime should be utilized in the training of highly skilled sportsman following a period of preliminary speed-strength training.
5. don't execute depth jumps with a barbell on shoulders (recommended by bompa). First and foremost this distorts the idea of the shock method and secondly, there is a significant risk of injury to the loco-motor apparatus and the spinal column. A functional lack of knowledge of biomechanics, muscle physiology, as well as an inadequate grasp of the concept of the shock method could condone such an exercise protocol.
shock should occupy a special place in the system of special physical training and be utilized at specific times of the year.
should not be included in training of children and low-level athletes. poses danger to ankle, patella, ligaments, and tendons.
THE STIMULATION METHOD- to employ the hyper excitability of the CNS created by breif powerful muscular tension, to enhance the subsequent specific work, in order to develop explosive strength & the reactive ability of the neuro muscular apparatus.
- any irritant which stimulates muscle activity, however short term, leaves traces in the nervous system. the trace phenomenon remains for some time after the stimulation has ceased. These traces can have a significant effect on the subsequent muscular activity; in particular, enhance the magnitude of this activity. For example,the preliminary isometric tension has a positive effect on the subsequent dynamic work. This effectiveness of this preliminary tension is up to 20% higher in comparison with the work conducted without preliminary isometric tension.
study: the effect of throwing an object after stimulatory work increases on the average by 38-40% after preliminary stimulating work (pressing a barbell with 80% of maximum, 3 sets of 3, followed by rest between first and second bout of work for 5-6 minutes.
- movement time reduced, amplitude is greater, speed of movement increased significantly, power of work increase significantly
- trace phenomena in the NS and their effect on subsequent work are the end result of many factors: force of the tonic influence, degree of fatigue and time separating the preceding and subsequent work
back squat (tonic work)
after tonic work (back squat in this case), the max effort increases by 26% from the initial level after the first minute, and then by 4th/5th minute it reaches 65%. "the amount of time required for the maximum increase in effect falls 2.6% immediately after tonic work. Then this time drops to 3-4 minutes up to 4.6%, and the subsequent in
creases exceed the initial level considerably."
- the effect of the stimulation determines the amount of time to reach a maximum of force & duration of the after-effect of the tonic work. It is important at which moment the subsequent work starts.
vert stuff:maximum height of the vertical standing jump is reached after the 3rd/4th minute. The difference is a 6.8% increase over the initial level. After the back squat, an increase of 8.0% from the initial level is realized in the 8th-10th minute after depth jumps.
adaptation process of MC determined and limited by 3 factors:- reserves and replenishment velocity of glycogen in the muscles and liver
- duration of the synthesis of proteins
- functional potential of the hormonal systems
entire volume of metabolic processes in the organism at the level of these reactions is regulated by the endocrine system.
- repeated large loads in the MC can ensure a training effect only within their current functional capability.
- "attempts to use large loads of different directivity 4-5 times a week with a 24 hours interval in order, for instance, to improve an athlete's speed development ability & endurance during aerobic and anaerobic work, are hardly justified."
repeated volumetric loads would, irrespective of their direction, lead to exhaustion of the functional potential of the hormonal systems, and suppression of their functions....
- protective reaction necessary to prevent the excessive exhaustion of the organism
1. the intensified disintegration of proteins, as a result of intensive muscular work, undercuts an athlete's ability to effect explosive efforts.
2. a training session held the day after large load practicals, even if loads are reduced in volume and intensity but are of the same specific directivity, leads to the intensified expenditure of protein
3. "with the 3rd training session running, even if volumetric (moderate intense) loads are employed, there begin protein synthesis and plastic processes, the urea level goes down, and the NMA function begins to restore.4. if rest given after 3 days, organism will fully restore its initial state. if a large load day follows again, the aforementioned trend in the dynamics of functionality will repeat itself.
training day:experiments with daily repeated intensive training practicals reduce athletes' reserves of carbohydrates, which reveals itself in the reduction of glycogen content in the working muscle groups and in glucose content in the blood.
when a movement is produced from a state of complete relaxation, the subsequent action is usually slower and less forceful -- verkoshanksy
QUICKNESS & VELOCITY:quickness - rapid movement entailing little resistance or muscular effort
- specific capacity of CNS to regulate efficiently psychomotor function
velocity - which relates to movements requiring a considerable output of energy and against high resistance
- based on regulatory mechanisms and on necessary metabolic processes
brief duration movements; two conditions1. does not require great expenditure of strength or energy
- occurs through speed conceived and implemented in the motor cortex of the brain
- quickness
- specific functional capacity involving athlete's psychomotor skills
- specific capacity of CNS to regulat psychomotor function
2. significant expenditure of energy & muscular effort
- velocity etc
- speed of movement or locomotion indicates the degree of the athlete's special preparation
movement quickness depends on which fibers are primarily aroused (SLOW (STF) or FAST (FTF))- primarily fast twitch athletes have higher speed of movement and strength
- LIMITING FACTOR: CHARACTERISTICS OF CNS
+ athletes whose nervous systems have a low strength threshold, ie, those who are excitable and impulsive, are quicker
- when quickness of movement does not require endurance or strength, high work volumes are inadequate - work volumes for high level sprinters are usually low.
examples of quickness of movement;- short latency period of muscular reaction
- latent period characterized by two factors:
+ regulation of neuro-motor apparatus (cannot significantly be improved) and the motor structure of movement
- simple isolated movement (no overloads)
- single blow in boxing, shot in hockey, etc
- movement involving more than one joint and requiring a variation of body position in space, or the transition from one action to the other, without great external resistance
- co-ordination is more complex
- boxer needing to change direction, stepping sideways, moving body and head in opposite directions, changing from attack to defense
- rate of a movement without overload.
- can be observed between 9 and 13
when the required co-ordination is complex when a greater body mass is transferred, quickness depends on strength".
"if we consider the functional anatomical structure of the human body, its maximum speed of movement is influenced by the fact that a higher rate can be achieved by the uppers limbs as against the lower limbs, and by the left-hand limbs as against the right hand limbs."
"it has been observed that the maximum rate of all movements involving a single joint has no correlation with maximum stride rate or a sprinter's running speed."
"the rate of movement increases when symmetrical muscles are involved, or when the accoustic analyzer is stimulated. In boxing, the rate of movement has a direct connection with breathing rhythm and to the boxer's ability to control his rhythm. Another important factor that favors a high rate of movement is muscular relaxation."
quickness influenced mainly by two factors:1. organization and functional regulation of the neuromotor apparatus
- strictly individual (cannot be improved significantly, genotype)
2. active and operative implementation of the motor structure of the movement
- responds to training & provides potential development of quickness
- master motor co-ordination
MOVEMENT AND LOCOMOTION VELOCITYvelocity - mobilization of a group of physiological systems
- based on regulatory neurophysiological mechanisms and on metabolic processes
- in acyclic movements, determined by muscles capacity to overcome external resistance.
sprinter's performance:- depends on a number of motor abilities (such as explosive strength, initial acceleration capacity, ability to maintain maximum speed over a given distance, endurance capacity.
- INITIAL ACCELERATION determined by stride length (not stride rate), achieve through high level of explosive & maximum strength of muscles involved. acceleration is totally different than the rest of the race: "the correlation between speed strength index of the thigh flexor muscles and the initial rate of acceleration is very significant, while the correlation between this same index and running speed in the rest of the race is not significant"
"the main difference between a practice run performed at maximum or medium intensity, or a long jump performed with a complete or with a short run up, lies in the intensity of the impulse current from the motor cortex of the brain, which determines the intensity of the work performed by the motor apparatus and, consequently, determines energy requirements."
high velocity types of locomotion are performed without direct afferent signals (ballistic movements for examples). CNS determines structure in space & accuracy.
high velocity cyclic types of locomotion - feedback very important for correction of successive movement cycles
- an increase in velocity (ie running) depends on the frequency of the cerebral cortex impulses directed to the motor neurons of the spinal cord.
- these impulses arouse and coordinate the skeletal muscles.
- at same time, motor cortex controls flow of afferent signals providing info on the results achieved (feedback)
energy production:- characterized by speed and intensity of mobilization of energy in muscle fibers
+ ie, speed of ATP breakdown when cns impulses arrive
- speed of contraction/relaxation of muscles depends on myosin atpase and on fast action of calcium pump which determines calcium ion concentration in the myofibrillar inter-space of muscle cells.
- when high degress of strength required, m.vel also depends on the contractile protein content of the muscle.
- when repeated several times at high velocity: need for ATP anaerobic re-synthesis (creatne kinsase/glycolysis)
- duration - determined by the possibility of ATP aerobic re-synthesis and by body's energy potential (ie amount of glycogen reserves in muscle/liver)
"an increase in respiratory atp re-synthesis is very important in speed training:
during rest period : energy re-synthesis occurs from aerobic phosphorolysis (recovery for reps/speed training)
when sprinter runs 100m in 10.0 sec, does not require high production of aerobic energy, but he does need adequate aerobic capacity to achieve a fast recovery, and therefore, be capable of performing a number of reps during training"
muscle relaxation:- very important
- very imp for cyclic types of locomotion
- associated w/ atp re-synthesis between muscle contraction
- relaxation time varies as skill improves
- some sprinters ; improvement in performance mainly result of an increase in muscle strength
- talented sprinters - show a very slight increase in strength & greater capacity for muscular relaxation
muscle elasticity:- important in cyclic/acyclic locomotion
- accumulating elastic energy during the preparation phase of a task and employing it fully for the execution of the task, through an increase in strength of motor impulse.
- economical : 60% of total mechanical energy can be recovery, only about 40% is really spent in movement cycle. last quota replaced by metabolic energy sources.
- as velocity increases, percentage of non-metabolic energy increases
speed training adaptive changes to CNS, physiological, and bio-chemical, develop more slowly than do the capacities for strength & endurance, can only be maintained for brief periods of time.
adaptive changes induced by strength training & speed training are very similar- increase in muscle myoglobin, indicates an adaptation to oxygen deficit
- increase in myosin ATPase and Ca2 consumption in the sarcoplasmic reticulum (favors fast contraction & tensile strength)
- strength training induces significant increase in elastic myostromin, allows better, faster muscle relaxation.
four specific high velocity work regimens:- acyclic work, concentrated / isolated effort followed by relatively long pause
+ determined by total muscular effort
+ increase in velocity may be obtained by increasing the force transferred to the body or the implement thus shortening the time of execution of movement.
+ improving capacity of motor cortex to dispatch intense efferents to muscles, increasing potential of body's functional systems and organizing their rational interaction, intensifying the energy mechanisms and by creating methodical bio-dynamic structure of sports movement.
+ for throwers, performance improves by increases in circulatory system, achieved through increase in stroke volume and decrease of heart rate and of peripheral resistance. AEROBIC CAPACITIES VERY IMPORTANT IN TRAINING PROCESS OF WEIGHTLIFTERS.
- initial accelerations - speed developed very quickly, aim being to achieve maximum speed in shortest time - determined by body's maximum anaerobic power
- high correlation between maximum anaerobic power and maximum muscle strength
- high anaerobic power allows organism to repeat initial accelerations efficiently (during training and competition)
- maximum anaerobic power (MAP) best developed through specific strength training, organized according to particiular competition requirements.
- bobsled tries to recruit throwers, jumpers, and sprinters
- distance work - speed endurance, in which high speed must be maintained for longer time
- alternate work, includes all above regimens
cyclic locomotion:- intensity determined by intensity of impulse of motor cortex of brain
- three distances
- sprints (impulse current = maximum), activates fast twitch and intermediate fibers
- increase in anaerobic ATP re-synthsis, phosphocreatine, and glycogenolysis, which produce lactic acid in muscles involved and in blood
- main sources of energy : PCr and muscle glycogen
- speed limit set by capacity of motor cortex to maintain maximum impulse intensity, speed and potential of metabolic reactions, amount of PCr and glycogen reserves in muscle, and the level of lactate concentration in muscles.
- middle (sub max)
- intensity of impulse current to the spinal cord motor neurons and motor apparatus work is lower
- mainly slow twitch and intermediate muscle fibers, small percentage of fast
- energy substrates = glycogen and free fatty acids
- work capacity determined by oxygen transport, determined by pulmonary ventilation & by flow rate of blood (related to HR and to systolic blood flow).
- oxidative capacity of the slow twitch fibers is extremely important.
- long distance (medium)
cyclic sport speed:- determined by movement rhythm (stride rate) and intensity of effort (stride length).
- average velocity of a cyclic movement (Vm) : Vm = L x R: L = stride length, R = stride rate.
- final result determined by energy expenditure
- specificity of movement depends on "forward impulse" and on vertical oscilation of the athlete's centre of gravity, which greatly influences energy consumption.
- stride rate/length can be automatically found in well trained athletes, allows for minimum oxygen consumption.
- longer stride more efficient in terms of energy consumption, due to optimal rate of movement.
- runner must have a high level of explosive strength, in order to have a long, elastic running stride. must also have considerable local strength/endurance, in order to maintain stride length over the entire distance and in the final spurt.
- speed tends to increase at first because of stride length
- during final burst of sprint, athletes tend to decrease stride length, stride rate and movement velocity. length decreases before decrease in speed, rate is increased. when rate cannot compensate, the sprint then suffers.
- well trained athlete will use less energy to move the same load, as lesser trained athlete
- high level runners have shorter contraction times, and higher relaxation times.o
"high psychological tension causes a deterioration of the physiological, biochemical, and psychological functions, with a resulting negative influence on movement velocity and technique (co-ordination).
"athletes with a high work capacity, therefore, have an exceptional economy in oxygen consumption and blood flow rate, this provides stable respiratory parameters and thus influences the efficiency of the energy supply and recovery"
requirements of particular locomotion velocity depend on:
- total duration of game
- duration of specific phases of game
- duration of breaks
- size of playing field
- characteristics of body's work regimen
- relationship between active and passive actions and possibilities of recovering during game
Capacity by Sportsport capacity
volleyball strength endurance (particularly for jumps)
tennis explosive strength, maximum anaerobic power
wrestling maximum strength, explosive strength, strength & speed endurance
games on large fields strength endurance, explosive strength, max anaerobic power,
fencing reaction time, static endurance, dynamic endurance
boxing rate endurance, speed endurance, explosive strength endurance
training should be improved for cardiovascular system and adaptation of muscular system to oxygen consumption and to aerobic metabolism.
methodology:1. velocity & quick show significant correlation when their is slight external resistance, when the movement is simple, and when intensity and duration are low... otherwise correlation is not significant
2. determining the limiting factors of speed and of quickness are different. require different means and methods.
3. no limit to development of movement velocity (locomotion), as opposed to quickness. limit to development of quickness set by individual characteristics. development of velocity is practically limitless, because the development of strength and of endurance, as well as improvement of co-ordination, is unlimited.
DEVELOPING SPECIAL STRENGTH IN SPEED ATHLETESimproving in jumping/throwing determined by athlete's speed strength levels
shortcomings- the more the better is not always true, optimal load volume should be used
- parallel use of special strength training & technique training employing a great amount of corresponding methods, which reduces the effectiveness & quality of technique training
- nonspecific methods which have lost their training effect & demand alot of time/energy
- over-saturation with strength workouts during periods of the year in which there is no acute need for them
- an unoriginal approach to speed-strength training, using the same means & methods year after year
correlation between absolute muscle strength, the ways to develop it, and qualitative movement characteristics.- has a negative effect on movement speed and on the ability of a muscle to display explosive efforts
- amount needed determined by sport (by amount of resistance to overcome and/or the speed with which it must be overcome)
- needed if athlete must overcome great external resistance and if there is even the briefest isometric contraction along with a significant external load (hammer throw/triple jump/high jump/shot put)
- less absolute strength needed to overcome light external resistance (long jump/javeline throw)
- if external resistance is insignificant (sprinting/hurdling), even lower absolute strength required
"any excessive amount of strength work, executed over a prolonged period of time, reduces movement speed and a muscle's ability to display explosive efforts. A cyclic, wave-like increase and decrease in the amount of strength work provides the same wave-like but steady increase in movement speed and explosive muscle strength".
"a reduction in the amount of strength work, providing a chance for the body to recover and advance to a higher functional level, is quite important at this stage. A brief period of active rest provides good recovery after intensive high-volume strength work, and speed-strength may rise by 10-15%."
"the need to isolate the magnitude (of total work) and the duration (distribution over time) of strength training volume. specifically, the concentrated or distributeed variants should be distinguished.
concentrated : involves a concentration of strength work over a limited span of time
distributed = involves a distribution of the same or slightly greater volume of strength work over a prolonged period of time
"
distributed: speed strength indicators increase at first, then they drop, and after a stoppage of high volume work they have a tendency to increase slightly.
- variant of high volume loads does not provide a substantial increase in special strength fitness level
concentrated variant: more effective- characterized by a drop and then a significant rise in speed strength
- this is a manifestation of the so called "delayed training effect" of strength work
- magnitude greater if concentrated strength work is followed by specialized work of moderate volume, but with a higher power output of the muscular contractions (technique work, competitions, controlled starts)
+ concentrated work depends on it's content and structure
+ methods with a greater training effect are introduced, successively, into training (jumping exercises, barbell exercises, jumps (leaps) after depth jumps
technique work- throwing w/ maximal and submax efforts
- jumps with full approach etc
- executed in high volume
- this is maximally specialized speed-strength work
- "actual data show that a 2 month concentrated volume of strength work (with subsequent specialized work) provides an increase in speed-strength for 2-3 months"
strength work ................... technique work
preparatory period ............. competitive period
RESISTANCE EXERCISE AS A SPECIALIZED MEANSresistance exercise:- improve muscular strength
- improve speed of movement
- local muscular endurance
- velocity & frequency of movement without resistance
- reaction time
- rate of muscle relaxation
main criteria of the work effectiveness of sport movement:- speed of muscular contraction
speed depends on:- magnitude of muscular tension
- velocity at which the tension increases
the higher the external resistance, the higher the magnitude of tension that must be reached in order to obtain the necessary speed of contraction.
the increase of the speed of muscle contraction, as a result of training, is obtained through the increase of the following:- moto neuron impulse
- muscular hypertrophy
- power & capacity of energy providing mechanisms
- functional supporting physiological systems of the organism
- more effective utilization of the motor potential of athlete assured by the appropriation of more expediant biomechanics of movement.
the higher the level of sport mastery and physical preparedness of the athlete, the more specific the base mechanism is that assures the speed of muscle contraction during the competition activity.
aim of SPP;- intensify the regimen of muscular work
- activate all physiological systems that functionally support the concrete muscular activity
- should be very close or even exceed the level required for competition
- intensification of the regimen of muscle work can be obtained by resistance exerciss
when using resistance, important to consider;1. exercises have a constant vector of external opposition force (Vertically down), careful choice of initial position/position at which max effort is produced
2. two criteria for selecting exercises for competition:
- form of movement (muscle groups involved, direction, and amplitude of movement
- regiment of muscle's work (velocity of force produced, energy systems involved)
- important that maximum effort is developed at the same joint angle as it is during competition
3. choosing weight and method of training resistance exercises should be oriented towards:
a = max strenth, b = explosive strength, c = speed strength, d = strength endurance, e = local muscular endurance
a. maximum strength: when a sporting event requires overcoming great external resistance, and the increase of speed of movement by creating max effort
b. explosive strength: when a sport requires fast acceleration or change in direction of movement with significant external resistance
c. speed strength: when speed of movement is achieved by overcoming relatively small resistance
d. strength endurance: when force production should be sustained for a period of time
e. local muscular endurance: when a sport requires continuous speed at submaximal intensity
resistance training conducted through- max effort
- series repetitive
- interval
- complex
"elite athletes have very high levels of SPP; however, it is possible to further raise this level through very intense methods of training. Therefore resistance training should not be used as a complimentary training but rather as part of the main training regimen."
"during extensive resistance training, the speed of movement temporarily decreases, which is normal. Later, speed not only recovers to the previous level, but significantly increases. Therefore, mastery of skills and speed training should be started after the cycle of resistance training".
resistance exercise can be effective only if:- incorporated into a methodical system as a part of a yearly cycle
increase strength by increasing load, speed or tempo of movement in the interval method
what to evaluate- main training direction of selected exercises and methods and classify them
- evaluate amplitude of training adaptation imposed by exercises and methods and rank them based on it
- divide exercises and methods within certain time frames, define their volumes and relationships to other training protocols
MUSCLE RELAXATION FACILITATES ATP RE-SYNTHESIS VIA THE CP SYSTEM & CREATES CONDITIONS FOR IMPROVING ENERGY SUPPLY.
REST INTERVALS BETWEEN SETS AND SERIES ARE REQUIRED FOR AEROBIC ATP SYNTHESIS AND MUSCLE RECOVERY, AND FACILITATE THE CREATION OF FUNCTIONAL INTERACTION BETWEEN MOTOR AND AUTONOMIC SYSTEMS DURING A GIVEN REGIMEN OF MUSCULAR WORK
IGNORING REST INTERVALS MOVES THE TRAINING EFFECT TOWARD INCREASING PROTEIN SYNTHESIS, MUSCULAR HYPERTROPHY, AND ENDURANCE, WHILE DIMINISHING DEVELOPMENT OF SPEED.
BETWEEN SETS AND SERIES (ESPECIALLY IN MAX EFFORT), MUSCLE SHOULD BE STRETCHED BY PERFORMING FULL RANGE OF MOTION SWINGING EXERCISES. THIS PRESERVES THE ELASTICITY AND HELPS MUSCLE TO RELAX. WITH THE INTERVAL METHOD BETWEEN SERIES, SUB MAX WORK SHOULD BE PERFORMED WHICH FACILITATES LACTATE REMOVAL AND IMPROVES MUSCLE OXIDATIVE PROPERTIES.
some more stuff from verk:"any excessive amount of strength work, executed over a prolonged period of time, reduces movement speed and a muscle's ability to display explosive efforts. A cyclic, wave-like increase and decrease in the amount of strength work provides the same wave-like but steady increase in movement speed and explosive muscle strength".
"a reduction in the amount of strength work, providing a chance for the body to recover and advance to a higher functional level, is quite important at this stage. A brief period of active rest provides good recovery after intensive high-volume strength work, and speed-strength may rise by 10-15%."
concentrated variant: more effective
- characterized by a drop and then a significant rise in speed strength
- this is a manifestation of the so called "delayed training effect" of strength work
- magnitude greater if concentrated strength work is followed by specialized work of moderate volume, but with a higher power output of the muscular contractions (technique work, competitions, controlled starts)
+ concentrated work depends on it's content and structure
+ methods with a greater training effect are introduced, successively, into training (jumping exercises, barbell exercises, jumps (leaps) after depth jumps
adaptive changes induced by strength training & speed training are very similar
- increase in muscle myoglobin, indicates an adaptation to oxygen deficit
- increase in myosin ATPase and Ca2 consumption in the sarcoplasmic reticulum (favors fast contraction & tensile strength)
- strength training induces significant increase in elastic myostromin, allows better, faster muscle relaxation.
the increase of the speed of muscle contraction, as a result of training, is obtained through the increase of the following:
- moto neuron impulse
- muscular hypertrophy
- power & capacity of energy providing mechanisms
- functional supporting physiological systems of the organism
- more effective utilization of the motor potential of athlete assured by the appropriation of more expediant biomechanics of movement.
FORUM POSTSThese were taken from Verkhoshansky's forum a few years ago, he has plenty more on his forum so check it out:
http://www.verkhoshansky.com . Unfortunately the forum got broken a few times and posts are all mangled.
Shock Method Volume & Low Intensity Depth Jumps
Base Principle of Concentrate Blocks"You can use every duration of strength concentrated loads (from one week to one month) it depends by the time that you have for preparation to the competition. The base principle is: if you have at your disposal a longer preparation period, you have more time for the concentrated strength stage and you could obtain more high level of final sport result."
Improving 20m Sprint Speed
How To Perform Depth Jumps
General Model of an Olympic Lifter Block System
Peaking Too Early
Training Losing Its Effectiveness
Bounds
Recovery Workouts
How To Perform A STIM ComplexDear Jamie Douse,
you complete all sets of the tonic exercises and after you complete all sets of the development exercises.
This is the variant of the complex method, in which:
- the first work (tonic), consist in 2 sets of 6-8 jumps with Russian Kettlebell held between the legs
- the second work (developing), consist in 2 sets of 5-6 repetitions of multiple long jumps (6 or 8 jumping passes from leg to leg).
After you have completed two sets of tonic work with Russian Kettlebell (2 set of 6-8 jumps with 3-4 minutes of rest between every set) you should have a rest of 3-4 minutes.
After this you pass to the developing work:
1) execute the multiple long jump (6 or 8 steps from leg to leg) with the maximum effort;
2) return to the starting place and immediately repeat the exercise 1);
3) return to start place and repeat the exercise 1) again for 4-5 times. This is one set of 5-6 repetitions of exercise.
4) After, you should have a rest interval of 4-6 minutes, than you repeat the same set of 5-6 repetitions of the same exercise: i.e. the multiple long jump with (6 or 8 steps from leg to leg) with the maximum effort.
Yuri Verkhoshansky
SUPERMETHODS & 200-400m Sprinting
Block System For 800-1500m Athletes
Kettlebells and Jump Squats
Hurdle Jumps and Jump Squats
Quads & Vert, Shock Method Results
Strength Qualities
Squat Jump With Russian Kettlebell
Some Shock Guidelines
Functional Training
The Half Squat
Depth Jump Progression
High Jumper Response
Bilateral DeficitRe: strange phenomenon of one limb training
(N/A)
The phenomena is called *bilateral deficit*. Its a very normal phenomena. Its widely seen in a lot of sportman, and in untrained persons. In fact the most persons I seen had a bilateral deficit.
The oposite is called *bilateral facilitation*, and is present in elte atlethes which went through long time bilateral activation patterns. For example , weightlifters. They have a simultanous bilateral acitvation pattern in most of their lifts, thing which in time leads to a bilateral facilitation. It is belived that those long time paterns affect the desecending drive of the motoneuron polls, leading ti faciliatation in time.
Yuri Verkhoshansky
Rest Duration Between Depth Jumps
About Kelly Bagget's Stance On SPPDear Mike Duyvan,
you introduced a good issue, I was conscious that many person gave their opinion on the effectiveness of specialized strength preparation and on the base of their knowledge on the subject they did their best. I will try to give you some of my consideration about what you wrote:
According to Kelly Baggett "specialized strength preparation isn't any better than getting strong and letting your sport or event take care of the specialization." Do you agree with this statement?
The article of Kelly Baggett in
www.bodybuilding.com
Developing Starting Strength3. For developing primarily starting strength a weight of 60-65% of maximum is used. The exercise is performed with short concentrated explosive efforts to only move the weight but not accelerate it through the maximum range possible.
Does mean if using a squat or bench press you would do partial reps - in a sort of pulsing manner?
No, it must be the normal Squat or Bench press maximal explosive effort (you must not use the shorter amplitude movements) executed with specific qualitative aim: not trying to reach the maximal speed at the end of movement, but trying to increase the speed as quickly as possible at the beginning of movement.
Yuri Verkhoshansky
Depth Drop Height
Calf TrainingRESPONSE:
the Stim Method
Extended Shock Phase
Some Basketball Info
Depth Jumps & Shock Prior To The Competition Phase
VertimaxDear B. Scott,
I think that Vertmax could be used as additional (not substitutive) training mean, especially for not elite athletes. Vertmax could be helpful in the case of athlete with vertebral column injury.
Nevertheless, I am not sure that Vertmax can allow to perform specific exercises with specific regime (ballistic) of muscles contractions, which are very important for SST of high level athletes.
Yuri Verkhoshansky
Basketball Physical Preparation
Serial Repetition Method & Max Speed
Glute Ham RaiseDear Yosef Johnson,
1. You mentioned that the exercise should not be done after intensive jump exercises etc. Should they be done on a different day or later in the same day?
I think that Glute Ham Raise must be included in the General Physical Preparation program and must be used in the training stage that precede the specific work, as intensive jump exercises etc.
2. Should one ever use maximal effort [2-3 reps]with this exercise? What is the highest intensity you would recommend?
I think that Glute Ham Raise is a general enforcement exercise that must not be performed with maximal effort and, generally, with high intensity.
Yuri Verkhoshansky
Depth Jump Box Height
Heavy Athletes & ShockDear Marcelo Cardoso,
The heavy weight athletes must be very careful in the use of Shock Method. To be careful means to use a knee bends and to be concentrated on the execution of lending that should be as more softly as possible (springy).
It needs also to be careful with the Shock Method loads volume and to the drop height:
1. start the Shock Method training using 0.5 m drop height and consequently increase the drop height until 0.75 that must not be increased more;
2. start from lowest number of jumps in series and lowest number of series, they must be gradually increased until the normal number (4 series of 10 Depth Jumps that must not be increased) with the constant control of the legs articulations integrity
Yuri Verkhoshansky
Sprinter Block SystemDr. Verkhoshansky
I would like to post a general outline of the training of a sprinter for critique. I welcome all criticism as I am dong my best to piece together everything I have learne
d from your articles and others influenced by your methods.
Introductory Phase
1. Weight exercises for upper and lower extremities using 6-12RM
2. Bounds/Hops at sub-maximal intensity; may also include some sub-maximal running at very low volumes to maintain form and feel of the movement
3. Prolonged aerobic activity of short duration; 2-3 sets of 5-10min
Block A
1. Weight exercises for upper and lower extremities using 2-5RM
2. Prolonged aerobic work replaced with aerobic fartlek with light accelerations, still with short duration 2-3 sets and 5-10 min
3. Include some sub-maximal intensity running to maintain form and feel of sprinting (low volume and low intensity)
Block B1. Explosive weighted movements for upper and lower extremities (using med ball, different barbell squat and lunge jumps, etc.)2. Uphill and downhill sprints of 20-40m3. Transition into starting depth jumps towards end of block
Block C1. Acceleration work of 0-30m with complete recoveries
2. Sprints of 60-120m with near complete to complete recoveries
What parts, if any, did I get correct? Which parts are wrong? How would you correct the mistakes; i.e. what should be added to the model and what should be deleted? Thank
you to any and all for your help.
Heth Jennings, USA
RESPONSE:
Increasing 100m Sprint Speed
Relationship Between Squat & Vertical Jump
Uphill & Downhill Running
IsometricsDear Warren,
If I understood well, your message regards two questions:
1. Are isometric exercises could be used in the Block Training System programs?
Yes, they could be as part of the training method, but not as the main training means that occupied the whole block.
2. Are isometric exercises could be used as the first (stimulating) exercise in the Stimulating Method?
Yes, of course, especially if isometric exercises are used in this way: at the first phase of exercises execution, the muscles must be slowly stretched in isometric regime until a level, equal to 70-80% of the maximal. Subsequently, the external resistance to the movement must be suddenly eliminated (using a special device). Muscles begin shortening and their previous potential of tension is used for the work against the external opposition, equal to about 30-40% of the maximal. In this way, a very high power of muscular work is developed.
Yuri Verkhoshansky
