Sample Plyometric Shock Workout

[@Just-fly-sports]

standing=33" running=42-46" I have improved this a lot since this workout.

[@JoelSmith7]

Depends on your currently training and ability level. I think 2x a week is a nice starting point, of course, you can do them every day in small chunks. 5x depth jumps a day after a warmup or a game of basketball will give you great gains for 2-4 weeks.

[@danilorosales9154]

Thanks, leaving out the name of the video the exercices are a good example that we can do, increse the ability to absorb we increse the jump.

[@skim1983]

The single jumps are correct, his altitude drops are not "Shock Method and Plyometrics". He would have needed to jump as soon as he touched down, in order for it to be what he is stating it should be. The "The Shock Method and Plyometrics" as quoted by creator Dr. Yuri Verkhoshansky, "is a shock or eccentric load (stretch) placed upon the muscles and tendons followed by a concentric (contraction), the jump, that follows after. All of this has to happen in fractions of a second in order for it to be a plyometric movement." That means you can't squat prior to jumping out of the fall. Additionally, the limited range of absorption with how loud that was and the heal hitting the ground, you are asking for an injury to happen. You are compressing all components of your body: ankles, knees, hips, and spine. Should have used the toes and ball of the foot to land. Never the heal. I'm not opposed to variations in exercise that are different from what Verkhoshansky had created, I actually like to see how people can take the concept and find ways to improve how to perform it. But they have to use it properly.

[@pspaynter]

Altitude jumps aren't true plyometrics in-and-of themselves, but they go with them: the Russians used them specifically to train the eccentric strength component as parallel with the plyometric: the stronger this ability, the more stored energy is available for the recoil. So broadly speaking, it still comes under the heading "plyometrics workout" for the sake of design, instruction, demonstration.

[@joebill5136]

+skim1983 I didn't watch the full video, just snippets. But from what I can see, he isn't landing on his heels. He is clearly landing on the balls of his feet, just touching his heels to the ground after the touch.

[@DCJayhawk57]

Altitude drops are most often used as a potentiation technique in jump training. Along with some eccentric or isometric work, they may help the body adapt to the higher force output required to jump high. So although they may not be jump specific, they aid in output of more force. Heavy squats could be seen as "not jump specific" due to the type and overall speed of movement, but there is no denying their benefit on vertical jump.

[@Just-fly-sports]

haha, thanks. I haven't got the BP reference from anyone in a while now, so good to know its back.

[@GeraldSmithPT]

This is some good stuff, very advanced. It would take a few years to build up to this level.

[@JoelSmith7]

Parkour must be a fantastic plyo workout! Not to mention the high drops onto concrete! Serious force absorption requirements!

[@srdjanvukovic7841]

i see all these negative comments, i have the book of vershankovsky. I understand your workout and people have always their own opinion. Yes you can do depth jumps but you can also do shock drops. Ya need to educate yourself whats good or bad. If you got hurt by these exercise is probably cause your strength doesnt match the force that you pull out. Example if you are weak in squats and your legs these type of exercises will hurt you eventually. And you shouldnt start of jumping from 8 feat or 60 inch boxes. You work yourself up. Like in squats you dont start of squattin 400 lbs. You need to have patiance and work yourself up slowly. great workout though ima pro athlete ima insert some of these workout on my program!

[@expeditioner9322]

If I know correctly Dr Verkoshansky had recommended against single leg drop jumps.

[@JoelSmith7]

Most of the time, yes. Altitutude drops are kind of a "nitrous oxide" to be used spariningly in training, or negative motor patterns will be established in the jump.

[@marcusherou]

Nice performance! Looks like a CNS killer and for a fat old bastard like myself probably a knee killer as well :) Starting a 4 week explosive/speed cycle after my peak strength cycle now and I am gonna throw in Depth Jumps low box to high box and to max vert, Chained Broad Jumps, The one leg bounces (your finisher but 50m for practical reasons), probably your 20m one leg bouncing as well. Oh and regular BJs of course and some Squat Jumping on top of that. Good stuff. Keep it up. You really s

[@MrCarseallday]

@jumpscoach214 because all of the force from that jump is being absorbed by your bones, but if you bend your knees and try to land quietly from height then it is your muscles that are receiving the workout.

[@rhyskirk-sterling1497]

I have trained Parkour for years now, and just watching the first minute and a bit, the landings are very loud, which may just be the echo, but loud landings = heavy impact, also which the jumps of the high box, your body is coming to a sudden stop just after you bend the knees, and this cause the momentum to go threw your body and not act like a spring, and same with the one leg drops, with those drops to, you land flat footed, and much like heel strike running it can damage your shins

[@MrCarseallday]

@jumpscoach214 because when taking an impact from that height you can damage your knees because your bones and knees are taking the front of the impact but when you bend your knees and try to absorb the impact quietly then your muscles will be getting the workout.

[@BREAKINtheLAWSKATE]

Are these kinds plyometric's good for strengthening ankles? I've had numerous ankle sprains from skateboarding. This summer it's time to try something to prevent these sprains. jumping higher is obviously a bonus, but main focus is in the ankles. Thank you.

[@Just-fly-sports]

It changes the rate of eccentric loading, although the concentric output isn't going to be a whole lot different

[@Just-fly-sports]

well, whatever plyos you do should fit in the context of your training program and the overall goal you are trying to accomplish. for a basic plyo program in the summer, i would just put them in before a lifting session once a week or do a complex with squats or cleans. i don't really have a link off the top of my head for a plyo program for throwers though.

[@Raptorel]

I found out that doing strength the day after plyos is very bad for me, but doing plyos after strength (the next day) seems ok for some reason. Of course it depends on the plyo/strength intensity but just as an observation. By the way, I wrote more about in on your blog.

[@Just-fly-sports]

I feel that you misunderstand my video label. "shock" training is another term for plyometric training, and was actually the original definition. As for the knees........... instantaneous forces on the knee joint in everyday sporting actions such as jumping off of one leg in a basketball lay-up will result in around 20x bodyweight forces on that knee. This is a lot of force, but do we not allow our athletes to perform single leg take-offs? no.......

[@JoelSmith7]

Hello! I am almost 30 years old and my knees are better now than ever (same guy as the video). I do depth jumping every day.

[@flightthegoatreacts3991]

PROJECTTROJANWARRIOR I bet his knees are non-existent now

[@michelew2191]

Seems to be doing pretty well all around www.just-fly-sports.com/about-us/

[@Just-fly-sports]

well, normally you should bounce back. I don't do altitude drops anymore....If I do them it is only in really small volumes to kind of overload the CNS. I would say a good ratio of altitude drops to bounce drops might be 10/90 or 20/80 at the most

[@Just-fly-sports]

@lordvoldemort578 don't think of the exercises so much as a "fast twitch builders". any exercise can target the fast twitch muscles specifically if performed at a very high speed. there will be times in vertical building that you need to focus on force and not speed though. so in answer to your question, yes and no, depending on how fast you perform them and what type of weight you are using, but whether or not you hit the fast twitch muscles specifically is not relevant to increasing vert

[@pvaultguy847]

What kind of shoes do you train in? I have always wondered if running shoes or some sort of trainers are best for plyometrics because of the structure/ support and such. Any input?

[@awacs52]

@Darapsa when you watch what a triple jumper goes through then you will understand why these exercises are performed. If you are an elderly person then I would not suggest that you do them.

[@an7d7y]

Great information thanks

[@Mantorras13]

Liked the video, but tell me, shouldn´t you jump after landing?or is that more advanced and you have to this to prepar for that doing this first?

[@awacs52]

@Darapsa I would only perform this if I were training to a significant level of athleticism.

[@italianamerican11]

how does this help you jump higher and do calve raises help your vertical jump if not what are some of the better exercises for vertical jump. thank you.

[@Just-fly-sports]

By my video I am assuming you are just talking about the depth drops, but perhaps you have forgotten about the bounding which satifies the lexical needs of plyometrics? Would you like me to change the title to "sample plyometric AND shock" workout, would that clear up your confusion? 8 foot shock drops, yikes, were you one of the early participants in those russian studies?

[@JGood121184]

This looks like a sweet workout to me...

[@Just-fly-sports]

And how would this help the training effect? I am looking forward to your educated answer.

[@Just-fly-sports]

@lordvoldemort578 Jumping rope isn't much of a "fast twitch"muscle builder unless you have been sitting on the couch for a month straight or are completely out of shape. it is a nice basic exercise to develop some coordination in your plantar flexors (ankles) as well as some elasticity, but it shouldn't be your main training exercise. Sprinting and short contact plyos are fairly similar in FT activation although sprinting will activate less slow twitch fibers. neither really BUILD FT fibers

[@psrandz]

@jumpscoach214 i can cite my dads knee problems the small box is fine but the large ones are not the simplest fix is to put a matt on the floor

[@regiskj]

nice video, very informative

[@edwardclark2653]

How do these inactive depth jump exercises (boxes) decrease the time factor (muscular contraction) completing the take-off support phase?

[@LCaaroe]

I read on some article on plymetrics that doing the drop thing above 50 cm doesnt change much

[@willlancer7831]

By the way, the Soviets (the guys who came up with plyometrics) only started doing intense plyometrics AFTER their athletes squatted double bodyweight. That is a recommendation straight from verhoshanksy himself folks.

[@bballx84]

i was cerious to know how will this increase single leg verticle leap? Does the shock strengthen the muscles in some way? This looks interesting. Can you tell me more about this??

[@Ancient1341]

A little late but yes that's what its vest for. I can personally speak on it as a high jumper

[@Just-fly-sports]

@MrCarseallday your muscles and tendons still take the impact, regardless of the angle of your legs.... unless you landed with your legs completely straight, which would end poorly :)

[@Ancient1341]

0:15 I can tell youre a left footed jumper 😂😂

[@lordvoldemort578]

@jumpscoach214 Are Dumbbell squat jumps a great fast twitch muscle builder?

[@WestSideFreedom]

This is just advise but you should bend your knees more when you land. it's putting to much force on your ankles, calfs & Knees. it's better to absorb the pressure than to but it all on your legs. its like jumping with out bending your legs at all, it'll come to a really fast & HARD stop. there for the more you bend the more pressure absorbed and less force on your body. But good training though bro

[@Forgotten1337]

How many reps would you do for each? or something to go by for now, until you (me :p) get pregressively stronger?

[@lordvoldemort578]

@jumpscoach214 Does Jump rope Build the fast twitch muscles and Are Plyometrics just as good as building fast twitch muscles as sprinting????

[@Just-fly-sports]

eh, it is a good fuel to dump in the tank short term in very highly trained athletes. Basically, if it takes you more than 3-4 days to recover from a basic depth jump/bounding workout, you shouldn't be doing stuff like this. (you also need to be landing correctly, and probably should use a coach to do so.....I am not entirely sure why I posted this workout in the first place)

[@vanilladawg]

lol being a personal trainer, i have know that shock to your knees is not good.. explain this for me?

[@Just-fly-sports]

@venmendoza thanks for the comment, could you please cite your references or specific examples?

[@rhyskirk-sterling1497]

or do 500-1000 smaller drops like the yamakasi did, and they have bones that are 40% more dense than normal?

[@slanderizer]

I dont understand the altitude drops... Shouldnt you be landing and then exploding within .25 seconds just as Yuri Verkhoshansky's suggest?

[@Just-fly-sports]

it will help an advanced athlete a little, but only through some sort of consistancy. there are better workouts though in my opinion.

[@Just-fly-sports]

it appears you have read just enough to be dangerous, perhaps science and practice of strength training? as with any workout, context is everything. the main reason for altitude jumps is to dump a little extra juice into the CNS and build eccentric strength. they aren't something that should be really used more than 2 weeks at a time, and of course the majority of time spent in plyos should be traditional bounce plyos, but where in the video did i say that wasn't true?

[@DanPrinMan]

@jumpscoach214 Haha, Good workouts by the way. I'll need to try implement Shock Plyos in my workout.

[@rhyskirk-sterling1497]

to understand do it outside barefoot.... you will definately feel the impact, compared to thick shoes.

[@brandongreen4880]

how high was that altitude drop when you stacked the boxes up ?

[@edmundomata6102]

how many times a week should i do ploys?

[@Just-fly-sports]

References please.....?(this always seems to get no response for some reason)

[@GBABY38]

I THINK IT HELPS U ON YOUR TRIPLE JUMPS

[@Just-fly-sports]

have you ever dropped off a 60" box?

[@asnoble1]

These box jumps are not "Shock Training" / "Plyometrics" he is not completing the entire Shock regime. This what is being demonstrated is called the "Altitude Hold"

[@lileric911]

where do u get plyometric boxes?

[@Just-fly-sports]

congratulations for knowing that

[@jessdls31]

i dont get the droppin part

[@Just-fly-sports]

@jolte why?

[@DanPrinMan]

Whoa! I didn't know Brad Pitt did plyometrics!

[@Just-fly-sports]

i guess i shouldn't have had my grandma do this workout last week then

[@marcusherou]

Wtf comment was clipped :) Anyway. Keep it up!

[@lordvoldemort578]

@jumpscoach214 Ok got it.

[@handynugroho797]

👍

[@nicholasj1968]

40-year old Cancer Survivor. Master Personal Trainer with a Polar Tr-Fit Body Age of 18-years old. Under NASM I hold a CPT and PES. For an exercise to be "Plyometric" -two things have to happen -there must be an eccentric contraction (lengthening of the muscle) immediately followed by a concentric contraction (shortening of the muscle) Your video is nothing more than shock. You are dropping from height and barely changing the angle of the hip and knee. I do drops from 8-feet daily for years

[@venmendoza]

These jumps are not good for the joints, muscles and tendons and will cause serious injury.

[@MarkRileyParkour]

poor landings, staighten you legs immediately after the small bend

[@liamlivingston1]

those altitude drops would destroy my knees :(

[@JoelSmith7]

Well good thing you aren't doing them ;)