Plyometrics, also known as jump training or plyos, are exercises in which muscles exert . Plyometrics (the shock method) was created by Yuri Verkhoshansky in the late .. McCadam, K., “Russian Training Legend: Dr. Yuri Verkhoshansky. Dr. Yuri Verkhoshansky has been deemed “The Father of Plyometrics”. His main “ finding” was probably that of the shock method. How did he. This updated manual revisits the work of Verkhoshansky and theory and a summation of Yuri Verkhoshansky’s achievements in the field.

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Studies have been conducted testing ten various plyometric exercises on overall performance during jumping examined by EMG, power, and ground reaction force GRF. To better understand some of his training concepts, I needed to go into details of the issue of motor learning and of the issues of physiological adaptation.

July 2, at Such plyometric jumps are also used as a warm-up for doing explosive plyometric jumps and for initial preparation of the muscles prior to undertaking exercises such as depth jumps. Energy for the reverse action is given back when the muscle and especially the tendon, undergo shortening to enable the action to occur. The 4 series of 10 Depth Jumps from 0. Another way of saying this is that the faster the switching from the eccentric to the concentric contraction, the greater will be the force produced and the greater the return movement.

It was thought, that, in this way, it would be possible to obtain an increase in the maximum strength of legs extension muscles before the athletes would begin to improve their ability to realize the maximum strength in specific explosive take-off movements.

For details and illustrations of these exercises see “Explosive Running” [10] and “Explosive Plyometrics”. He did not have enough time to adjust his technique before the Olympics, and consequently he won only the silver medal in Munich.

Rather than developing greater explosive power this height leads to more eccentric strength development. We should take into consideration that the methods of my father regard two different types of methods: For the muscles to respond explosively, the eccentric contraction is then quickly switched to the isometric when the downward movement stops and then the concentric contraction, in a minimum amount of time.


I wanted to avoid the influence of my father on my scientific career and, for this reason, I chose, for my research, issues in which he was not involved. These training workouts were used concurrently with other training workouts aimed at improving other parameters of the sport performance.

After their usual heavy work with the barbell, they perceived this new exercise Depth Jump as a joke. The hips, knees, and ankles flex when landing and the joints extend on the upward return.

This negative effect was observed, first of all, when the athletes used the barbell exercises in the same period of the training means finalized to improve the speed ability and the technical skill.

In this article he also noted that the use of Depth Jumps needs a very careful planning of training loads in the preparation period. By using this site, you agree to the Terms of Use and Privacy Policy. Please discuss further on the talk page.

I am collecting, organizing and systematizing them, trying to give them a new interpretation with the integration of new research data.

The athlete usually sinks drops too low which takes too long to make the transition from the eccentric to the concentric contraction. The starting idea of my father was to decrease the total volume of training loads through the integration in the training process of more powerful means and methods of special strength training, i. I cannot conceive of assuming this type of comprehensive thought process void of the influence of Dr.

In addition, a regular weight lifting exercise is sometimes given a plyometric component, such as is found in a loaded jump squat. At the beginning, the second version of the Conjugate-Sequence System foresaw the application of each of the SST means separately in the subsequent training stages. If the strength loads are concentrated in separate training stages, during the intervals between workouts, the process of body morpho-functional reconstruction does not have time to fully develop itself: Originally, the Conjugate-Sequence System was referred to as the progressive application of the special-strength training means having the same training emphasis, but different training potentials.

Another benefit of plyometrics are that you can vary your level of intensity which means anyone looking to improve strength and jumping training can be involved regardless of fitness. I experienced a personal, as well verkhoshqnsky professional, highlight after having contacted Dr. It now appears impossible to go back to its original meaning and method of execution.


An example is long-distance running in which the runners execute repeat actions of 20 to 30 consecutive jumps and other cyclic-type activities such as leaping for multiple repetitions. The strong eccentric contraction prepares the muscles to switch to the concentric contraction in an explosive manner for takeoff. While SST is intended for advanced athletes, the same advice is good for new lifters looking to pile on bands and rest-pause sets before they can hit verkhoshansku parallel squat with proper form.

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The additional weight may be in the form of a barbell, trap bar, dumbbells, or verkohshansky vest. Many professional and Olympic athletes use plyometrics training to improve muscular strength and jumping abilities which therefore increases their power. Verkhoshansky asked me to assume duties as chief editor for certain publications of his that were translated into English. None of his athletes were able to perform barbell squats with such a high weight.

Plyometrics – Wikipedia

Proprioception is an important component of balance, coordination and agility, which is also required for safe performance of plyometric exercises.

It has been interpreted, many times incorrectly, by many people over this time. The problem was that the training means, having different emphasis, were usually applied concurrently, i. As a matter of fact, the training means of each block can vary, but what must be the same is the training objective.

Brandon Patterson Apr 14, 6 minutes, 42 seconds. He returned to reflect on the incredible strength effort of the triple jump and how he could replicate it in training. Ten years ago, the dawn of my studies of sport science quickly lead me to the researches of Dr.

In Honor of Dr Yuri Verkhoshansky

The first type of methods, such as for example, the Shock Method verkhoshhansky the Stimulation Method, have been wholly elaborated and successfully used in the practice of many sports. Learn how and when to remove these template messages. To order, Click on the button.