Verkhoshansky Forum Answers

SPORT STRENGTH TRAINING METHODOLOGY
VERKHOSHANSKY
FORUM
A COMPENDIUM OF
PROF. VERKHOSHANSKYS
ANSWERS WITH A PREFACE ON
THE RELATED TOPICS
This book has been editorially elaborated on the basis of the answers of Prof. Yuri
Verkhoshansky posted in the Forum of his website.
The preface has been taken from the book Special Strength Training: Manual for
Coaches which is due to be published in 2011.
Verkhoshansky Forum
A compendium of Prof. Verkhoshanskys answers with a preface on the related topics
Copyright 2011, Verkhoshansky.com
Edited by Daniel Raimondi and Natalia Verkhoshansky

Drawing on the cover of Giulia Marino
Published in electronic format by Verkhoshansky.com
All rights reserved.
No part of this book may be reproduced except for strictly individual purposes and may not be
used in any form for commercial purposes or reposting without written permission of the author.
Enquiries should be addressed to the following e-mail address: [email protected]
ACKNOWLEDGMENT
Thanks and acknowledgment
I wish to thank Daniel Raimondi for his precious work of collecting the text of my
fathers answers. He not only had the patience in correcting and adapting the answers to an acceptable English, but he also categorized the topics, showing his devotion to my fathers work.
A thank to Nate Davis for helping me in reviewing the Preface, his suggestions
have been very important.
A special thank to Yosef Johnson the promoter of this editorial idea.
Natalia Verkhoshansky
PREFACE
PREFACE
During the late 1950's Yuri Verkoshansky

was an unknown young coach and great
admirer of Vladimir Dyachkov. Dr. Dyachkov authored the first scientifically based
training principles for the jumping events. In
addition, he is also credited as the first to
use weight training exercises in the preparation of high jumpers1.
Dyachkov did not regularly publish his Figure 1 - Photo on the left, the young high
training methods after he began his tenure as jumper V. Djachkov. Photo on the right, Djachthe Soviet national coach. In fact, the use of kov with his most prolifically decorated athlete,
the special strength training in speed- high jumper Valery Brumel. Brumel won the silstrength sports events were highlighted for ver medal in the 1960 Olympic Games and the
gold medal at the Olympic Games of 1964. Bruthe first time in 1961 by Verkoshansky. In
mel broke the world record six times, raising the
that year he published the unexpected results record from 2.23m (7'4) to 2.28m (7'6).
of the new training concept he had discovered accidentally, in the paper The barbell in the training of track and field jumpers2.
At the end of the 1950s, Yuri Verkhoshansky was training a small group of Track & Field
jumpers made up of students from the Aeronautical Engineering Institute. At that time, the institute did not have an indoor athletic facility for training during the harsh winters. Verkhoshansky was relegated to training his pupils in the cramped space under the Institutess staircase and in its meager corridors. By doing this, the training would not be interrupted by the weather conditions. It was here
that the accidental discovery of an old barbell led to Verkhoshansky's
first use of exercises with weights.
Because of the lack of space, the athletes were divided into two
groups. While one group did barbell exercises, the other did jumping
exercises in the corridor. The most frequently used jumping exercise
1
Vladimir M. Dyachkov (19041981, Doctor Habilititatus was an athlete, coach and scientist. In the 1930s, he won
the Soviet high jump and pole vault championships a total of 11 times. He later served as the Soviet national team
head coach for the Olympic Games in 1960, 1964 and 1968. Dyachkov also was the personal coach to Olympic high
jump champions, Valeriy Brumel and Robert Shavlakadze. He also served as the coach for Olympic medallists Taisia Chenchik and Antonina Okorokova in addition to European champion Valentin Gavrilov.
2 Y. Verkhoshansky, The barbell in the training of track &field jumpers in Track&Field Review, n.6, 1961
ACOMPENDIUMOFPROF.VERKHOSHANSKYSANSWERS
PREFACE
consisted of trying to touch the ceiling with a vertical

jump, executed after a short run-up and a double leg
take-off. Soon it was noticed that, by using this exercise, the athletes who at first were only able to brush
against the ceiling with their fingertips began touching the ceiling with the palm of their hand. We were
euphoric as if we were gold fossickers who had struck
it lucky. We began elaborating this new knowledge
with great enthusiasm, trying to improve the methodological use of barbell exercises. Improvement in this
Figure 2 - Y.Verkhoshansky with his
work was given a great stimulus by V. Djachkovs ad- high jumpers Gerard Sorokin and Arvice3.
cadiy Slobodskoy.
At the beginning, the athletes carried out only traditional weightlifting exercises. As the training progressed, more specific exercises were developed. These exercises were based on Verkoshansky's analysis of the biomechanics of Track &
Field's jumping events.
Verkhoshansky was conducting research during this time on the biodynamic structure of the
triple jump technique. He discovered that the pressure during the last contact phase reached upwards of 300kg. This discovery led him to start the search for an exercise that reproduced the
same conditions. He began his inquest by having the athletes perform half squats instead of full
squats because the abbreviated range of movement allowed for an increase in the barbell weight.
Unfortunately, this exercise immediately caused lower back pain in his lanky jumpers. His second attempt had the athletes perform a variation of the leg press. This exercise had the barbell
placed on the feet and pressed vertically while two assistants prevented the barbell from falling.
The athletes found they were unable to maintain control of the heavy barbell, and the exercise
was deemed to dangerous to continue.
Verkhoshansky returned to reflect on the incredible strength effort of the triple jump and how
he could replicate it in training. He contemplated that it would be possible to obtain such a
strength effort by using the kinetic energy of the falling human body. To find a practical way to
actualize this, he took his idea to the modest space available to him at the institute.
It was in this setting that the most revolutionary training exercise of the 20th century was created, the depth jump. Sometime later, this new discovery was adapted further to use falling
weight's kinetic energy to increase the strength effort in upper body explosive movements. Verkhoshansky named his discovery the The Shock Method. Fred Wilt4 would later coin the more
3
Excerpt taken from the paper The barbell in the training of track & field jumpers.
Fred Wilt (19201994) was a distance runner in the U.S. Wilt was a member of the 1948 and 1952 Olympic teams,
and famous for his legendary indoor mile encounters at that time with Wisconsin's Don Gehrmann. After retiring
from the FBI, Wilt coached the women's running teams at Purdue University. He edited the publication Track Technique and advised various athletes. His star pupil was 1964 Olympian Buddy Edelen, who held the world marathon
II
PREFACE
cosmopolitan term plyometrics now used in the West. During the

1960's Wilt was a friend and colleague with whom Verkhoshansky often corresponded.
Though now seen as groundbreaking, in 1961 the paper The barbell
in the training of Track & Field jumpers was sceptically received by
coaches. At the time, barbell exercises had never been used before in
the training of track and field athletes. Training with weights had always been associated with increasing muscle mass and were thought to
have a negative influence on speed. The thinking of the time was that a
runner must have the muscles of a deer, not a buffalo. Notwithstanding
such scepticism, some coaches were curious enough to attempt replicating what Verkhoshansky had described in his paper. They found that it
was possible to obtain the muscles of a deer by correctly practicing
the barbell exercises. In addition, the exercises improved not only the
length and height of the jumps, but also the running speed.
Figure 3 - Fred Wilt

(19201994) the famous distance runner and author of
many publications.
After the publication of Verkhoshansky's paper in 1961, barbell exercises became an essential
part of the physical preparation of Track & Field jumpers and sprinters. Coaches became so accustomed to weight exercises that the depth jump was regarded as childs
play. It wouldn't be till the 1970's that the exercise came to be considered
the most powerful training means for improving explosive strength. Soviet javelin thrower Jnis Lsis5, used the depth jump during his preparation for the 1972 Olympics in Munich. Lsis was determined to reclaim
gold after winning it at the 1968 games with an Olympic record of
90.10m. Lsis obtained a tremendous increase in explosive strength from
his training. The increase was so great that the javelin technique he used
in competition became inadequate to his new level of physical preparedness. He did not have enough time to adjust his technique before the
Olympics, and consequently claimed only silver in Munich. His perform- Jnis Lsis, Latvian
athlete who won
ance though was nothing short of spectacular. The competition was the three Olympic medclosest javelin in history, with Lsis losing by only 2cm. Lsis had als: bronze in 1964,
throws of 88.88m, 89.54m, and 90.46m. These throws marked 3 of the 4 gold in 1968 and
longest throws of his Olympic career. In addition, his 90.46 surpassed the silver in 1972.
record of 2:14:28. In the 1960s and 1970s, Fred Wilt became a famous writer and advocate of running. His book,
How They Train, was a long-time best seller. His most popular book "Run, Run, Run" is an incredible collection of articles on science, history and methods of running, reflecting his passion and desire to bring real knowledge
to people.
5
Jnis Lsis is a Latvian (and Soviet) athlete who competed in javelin throw in four Summer Olympics for the
USSR team, winning bronze in 1964 Olympics, gold in 1968 Olympics and silver in 1972 Olympics.
III
PREFACE
Olympic record, bested only by the winning throw of his competitor.

1962 marked the year that Djachkov finally published a paper in which he presented his conjugated method of using barbell exercises in training. Djachkov's training program consisted of
using weight exercises in order to improve the technical skill of high jumpers. He used exercises
with weights to increase the force efforts in the accentuated phases of the specific movements.
Verkhoshansky sought to explore Djachkovs idea thoroughly and formulated the criteria for selecting these weight exercises. In 1963, Verkhoshansky published the Principle of the dynamic
correspondence between weight exercises and the biodynamic structure of the competition exercise.
It is important to note that Verkhoshansky's and Djachkov's application of their principles
were different with regard to their implementation. Though both respected colleagues,
Djachkhov and Verkhoshansky had different approaches with regard to the application of the
means in which their training was prescribed. They conducted their training in different environments altogether. This was due to their different positions in the coachs hierarchy,
Djachkhov was head coach of Soviet national team, and Verkhoshansky was only the coach of a
Moscow students team. This hierarchical difference meant that Djachkhov could have at his
disposal the resources to conduct his training sessions throughout the year. Verkhoshansky on
the other hand, had limited resources and he did not have access to an indoor facility in the winter time. Djachkhov had the opportunity to train his athletes on an indoor high jump surface all
year. This allowed them to perform specialized exercises that focused on improving the motor
structure of high jumping. Therefore, weight exercises were used as a part of the athlete's technical preparation. In direct contrast, during the winter months Verkhoshansky had to spend entire
training sessions concentrating only on weight training.
The Verkhoshansky's method of using barbell and jumping exercises in the same training session was more suitable to the goals of specific physical preparation: the prescribed training was
directed towards increasing the ability of the athlete to produce a maximal strength effort in
minimal time. Besides Verkoshansky observed that the cumulative training effects of the barbell
and jump exercises could be obtained when they are used in both the same training session, and
the subsequent training sessions.
Verkoshansky also noted that the cumulative training effects of these exercises, did not represent the sum of their training effect because the effects of previous training means change the
training flow of subsequent means. The influence of subsequent means depend on their temporal
sequences, and rest periods between them. Finally, he ascertained that the training influence of
every training exercise decreases in the future training sessions if it is used over a long period of
time.
These observations were the starting point of the Verkhoshansky's principle Integration of
Training Means into a System. This principle stated that to assure an increase in a parameter
of an athletes physical preparedness, the cumulative effect of exercises with different training
emphasis must be applied in harmony with specific exercises that adhere to the principle of dy-
IV
PREFACE
namic correspondence. In addition, they must be correctly selected, integrated into a training
plan, and used in one set sequence. Research on the application of this principle led to the development of the new SST Methodology. This is based on three new concepts: Conjugate-sequence
system, Long-lasting Delayed training effect, and Block Training System.
Before the discussion of how these concepts were developed, it is
necessary to look at how the professional career of Yuri Verkoshansky
evolved. In the 1960, twelve of his athletes, students at the Moscow Institutes of Aeronautic Engineering, obtained the title Master of Sport.
According to the traditions of the Soviet track and field federation, their
coach had to be appointed "Honoured Coach of Russia". For such a
young coach, this acknowledgement was considered incredible. The
coaches responsible for granting this commission considered Verkhoshansky's success a chance occurrence. On their recommendation, the
nomination was withdrawn. They said of Verkhoshansky, Let him work
a bit more. Verkhoshansky then took the opportunity to become the
head coach of the Moscow United Team in the sprinting and jumping events.
In 1964, Verkhoshansky's athlete Boris Zubov, a student at Moscow University, became both
the European and Soviet record holder in the sprint events. As was the case with Verkoshansky's
earlier success, he again was to be nominated for the title of Honoured Coach of Russia". But,
similar to his earlier circumstances, the nomination was again withdrawn. The official reason for
the withdrawal was because of missing documents. Unintentionally this decision became the
best course of action for the development of sports science. Verkhoshansky decided that after
again being unfairly denied his accreditation, he would discontinue his coaching career and concentrate his work on scientific research.
His short but exemplary coaching career became of great benefit to his scientific carrier as
much of his research was stimulated by his previous empirical findings.
The first of his scientific achievements was the discovery of the Conjugate-Sequence System.
The starting point of this concept was the powerful training effect of the Depth Jump. Verkhoshansky observed the effects of this training when his jumpers used it for the first time. After
months of the usual heavy work with a barbell, they perceived this new exercise as joke. They
enjoyed the ease of the exercise so much that they carried out a great number of Depth Jumps.
The following day, none of the athletes came to practice. Their legs were incapable of executing
any kind of exercise.
Verkhoshansky would later surmise that Depth Jumps must be carried out with minimal quantity. In addition, they should be included only at the end of the winter strength stage or following
the conclusion of the entire preparation period.
PREFACE
At the end of 1960s, his research was directed at studying the Shock Method and its implementation in the training system of speed-strength sport events. The results from these studies
demonstrated that only four sets of ten depth jump repetitions were required to increase explosive strength when compared to a higher number of traditional bounds and jumps.
In the article Depth jumps: are they useful? (1967), he wrote: The quantity of depth
jumps to use in a single training session is related to the level of the athletes preparedness. The
high level athletes may use these jumps two times a week but not more than 40 jumps. The low
level athletes must use not more then 20-30 depth jumps only once a week in two series: first series includes 10 jumps from the height of 0.75 m; second series 10 jumps from the height of 1.1
m. The athletes, who want to increase the training effect by increasing the height of depth jump
can be compared to those zealots who follow the principle: instead to take 15 drops of medicine
two times per day, its better to drink the whole bottle immediately...
What was overlooked by the researchers was that the powerful training effect of the Shock
Method is expressed well when depth jumps are used after a predetermined period of traditional
jump training: Depth jump is very powerful training exercise. For this reason, it must be gradually introduced in the training process. The best training exercises for the preliminary preparation are: multiple standing jumps and Kettlebell squat jumps The young sportsmen shouldnt
use depth jumps at all. Multiple jumps and bounds are more useful for them .
This led to the idea that every training mean (a training exercise executed according a given
method) has a specific training potential. Each training mean can increase a definite parameter of
the athletes motor function until that function reaches a certain level. During the systematic use
of training means the related motor function increases. However, the training potential of the
training means used decreases. Therefore a logical application of training means is necessary. It
is more suitable to use the training means with lower potential first, followed sequentially by
those having a high training potential.
This finding led to the Conjugate-Sequence system. This system consecutively adds training
means into the training process. These means will have the same training direction, but with a
different training potential. They are then added to the training plan in a definite sequence in relation to the gradual increase of their training potential.
Years later, Verkhoshansky deduced that different training means could be also concentrated
in different training stages of the preparatory period.
By the end of 1970s, the standard of sports achievements had increased to such a degree that
sports results accessible to only a few phenomenally talented athletes between the 1930s and
1950s were now merely the basic requirements of the average athlete. To further increase the
sports results of the new generation of elite athletes, it was necessary therefore, to find more efficacious training methods compared to those methods used in the past. This brought the first suspicions that, in order to achieve the above mentioned goals, the rules of the traditional Soviet
sports training methodology, based on the analysis of the athletes training in the 1950s and 60s,
was no longer valid; it needed to be revised.
VI
PREFACE
The first of these suspicions regarded one fundamental truth that had never been queried before: to compete better, you must train more.
In the 1970s, when the training load volume of elite athletes had been increased to extremes,
sports scientists began to search for new ways of achieving improved sports results. Research
took two main directions; one group of scientists started to research the non-traditional methods
of artificially improving athletes specific work capacity; this facilitated the possibility of increasing the training load volume. Unfortunately, these studies opened the door to the destructive
deadlock of doping into modern sport. However, there was also a positive consequence: scientists began to study the physiological factors that determine an increase in sports results over all
sports disciplines; increasingly, the sports training process began to be seen from a physiological
standpoint, from within.
Another group of scientists started to search for ways of optimising the training process; of
finding out how sports results could be improved without increasing the volume of training
loads. A methodological approach based on maximizing specifications and individualising an
athletes preparation was proposed; for elite athletes, who already possessed a high standard of
preparedness, it was necessary to elaborate specific sets of parameters for each sports discipline.
These parameters would represent the determining factors specific to the improvement of sports
results. It was necessary to select the training means that influenced each of these factors and
find optimal forms of training loads and temporal organization (scheduling).
In the 1970's, Verkhoshansky was appointed the head of the research laboratory for optimizing the training of elite athletes at the Central State Institute of Physical Culture and Sport. It was
during this time that he started to search for new, more powerful methods that would be able to
assure an increase in performance of high level athletes.
The initial research dedicated to this project showed that the high total volume of training
loads couldnt assure the adequate increase in sport results; most notably because the athletes
used the complex-parallel form of temporal organization of training loads of different emphasis.
The high total volume of the loads, having complex composition, cant assure the high intensity
of training stimuli, because it causes an average reaction within the organism, in which the training effect of one means can negatively affect the training effect of another. The innovative idea
of Verkhoshansky consisted of their selective concentration, directing primarily towards only
one training objective. This could create a persistent/focused training stimulus, able to influence the most important factor of increasing the sport performance.
One observation of his preceding coaching experience stuck with him.
Though the harsh winter weather of Moscow eventually subsides into spring, the training
conditions for the track and field athlete continue to be difficult. Each spring the Soviet athletes
would move their training camp to Batumi (Georgia) to train in the warm air that moves westerly
from the Black Sea. Here the preparation for the summer competition stage would begin. When
Verkhoshansky and his athletes went in Batumi after the first winter dedicated to weight training,
his Georgian colleagues remarked, Yury, what happened with your athletes? They have differ-
VII
PREFACE
ent legs compared to the past

years!. His athletes obtained
an unexpectedly high level of
specific performance during the
spring which followed the winter phase. Indecently, the winter
phase was wholly dedicated to
strength training.
After a long Russian winter
spent enjoying quality time on a Figure 4 - Batumi, Georga, spring of 1951. The group of
daily basis with their new iron jumpers with their coach Yury Verkhoshansky (on the left).
friend, the athletes wanted Verkhoshansky with his favourite pupil, Arcadiy Slonothing more to do with the bodskoy.
barbell. They were indeed
happy to finally begin their jumping and running training. Their training started with the execution of a variety of jumping exercises and bounds. They then gradually moved on to more specific exercises and technical event work. The conglomeration of training, and it's systematic implementation was concentrated or localised in different training stages, or blocks. These blocks
were organized in sequence based on when the implementation of the barbell exercises, jump
training and technical work was executed. Following this spring preparation, his athletes started
to achieve incredible performances.
Nearly a decade later, Verkhoshansky sought to organize an experiment where the same
concentrated load phase training was replicated. In order to approve this idea in an experiment, a group of high level T&F jumpers began to use a training program which included only
barbell exercises, finalized towards an increase in maximal strength: the barbell exercises, which
were, usually, uniformly distributed over time, was
concentrated in the limited training stage.
A primary reason for this was that he had in his
laboratory new equipment which would allow him
to measure the dynamics of strength parameters:
the Universal Dynamometric Stand.
The research began with the athletes carrying
out the block of barbell exercises as Verkhoshansky's athletes had ten years prior. Unexpectedly the UDS test showed a decrease in strength
parameters. According to the current methodologi- Figure 5 - Official picture of TASS for the
1980
Moscow
Olympic
Games.
cal beliefs, these results indicated that the program Y.Verkhoshansky, chief of the Scientific
was not effective. This methodology was based on Laboratory of Training Programming and
the Periodization concept of L. Matveev, which Physiology of Sport Work Capacity.
VIII
PREFACE
postulated that a correctly organized training process assures a constant increase in an athletes
physical preparedness. Verkhoshansky found himself at a crossroads. Either cancel the experiment, or continue it in spite of the test results. For a while he didnt take any action. His hope
was that he could discover something wrong with the test procedure. As is the case with most
circumstances, fate finds a way to intervene. One of Verkhoshansky's test subjects informed him
that she had become pregnant and would have to drop out of the experiment and stop training.
Verkhoshansky complied with her request, but asked that she continue to be evaluated for the
time being. Remarkably, after her respite from training her strength parameters showed an unexpected increase. It is impossible! exclaimed Verkhoshansky. Hoping to rule out the anomaly of
pregnancy, he decided to complete the experiment and evaluate the other participants along the
same parameters as the young woman. These results brought about the same exclamation, It is
impossible!. What he observed was the first instance of the classic Supercompensation curve
illustrated by a final performance increase of 30%. He immediately organized new experiments
to confirm these exceptional results.
Further experimentation and subsequent
results lead to the discovery of the longterm delayed training effect (LDTE). The
concentrated strength loads caused temporary deficits in the maximal and explosive
strength parameters; after concluding the
stage of their use, the strength parameters,
in the beginning, returned to their initial
level and, subsequently, reached an exceedingly high level, which was never achieved
by the athletes in his precedent experience.
Furthermore, the total volume of barbell Figure 6 - Basic scheme of the long term delayed
exercises, carried out by each of athlete, effect of the concentrated strength loads.
during the concentrated loads stage, was
less than the their total volume, carried out in the whole preparatory period of the previous yearly
cycle, in which all these loads were uniformly distributed over time and used together with other
training means.
The series of the subsequent experiments have shown the following:
- Formation of the LDTE has two phases. In the first phase (t1), during the using the concentrated strength loads (A), the athletes level of maximal and explosive strength are
falling, in the second, subsequent, phase (t2) it is increasing. The lower the strength parameters fall (within an optimal range) during the first phase, the higher they subsequently rise with the LDTE phase (Graph f1 and f2).
- An excessive volume of the concentrated strength loads (A) results in a significant drop
in the athletes state and, as a rule, a disruption of adaptation (Graph f3).
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PREFACE
The duration of LTDE is determined by the volume and by the length of the concentrated strength loading (stage A). In general, the phase of LDTE realization (t2) is
equivalent to the duration of the precedent phase (t1). The optimum duration of the concentration stage of strength loads (the block A), that assures the fullest use of the adaptive potential of the athletes organism and the greatest increase of strength parameters in
the subsequent period, ranges from 6-12 weeks.
- During the phase of loading (A) and decreasing strength parameters ( t1), the athletes has
a difficulty to execute the competition exercise with the correct technique and with the
high level of power output.
- The low volume of speed-strength exercises, carried out by gradually increasing their intensity, creates a favourable condition to the realization of the LDTE in the subsequent
period (B).
The last two observations showed, that, in order to realize the LLTE, reaching the highest improvement of speed-strength sport performance, the stage of concentrated strength loads should
be followed, subsequently, by the stage of concentrated explosive strength loads and the stage of
the training work aimed to improve the technique of executing the competition exercise at the
highest level of power output.
At the end of 1980s, after many years of research, Verkhoshansky presented the results of
his experiments for the first time in the West at the International Sports Science Seminar. When
he presented the slide that illustrated the Supercompensation curve of these experiments, well
know German physiologist Alois Mader echoed a familiar refrain, Its impossible!. Verkhoshansky's response conveyed his own initial reaction Colleague, your words are exactly the
same which I pronounced when I looked on these curves for the first time.
Subsequent studies of the practical application of LDTE led to the creation of an innovative
yearly cycle for which to model speed-strength sport disciplines. In the 1980s, this training
model came to be called the Block Training System. It was successful and soon became the
dominant model used in training elite Soviet athletes.
Although they were praised as innovative, the aforementioned discoveries were specific only
to the speed-strength sports. The endurance disciplines relegated the use of resistance exercises
exclusively to the athlete's general physical preparation. Furthermore, the use of barbell exercises
as a means of special physical preparation was dismissed as ineffective. It would take advanced
physiological research data to break these convictions.
In the 1970s many research experiments deduced that physiological parameters from laboratory tests characterize the athletes physical fitness level more precisely than endurance parameters estimated through motor tests. At the time the maximum oxygen consumption (VO2 max)
was considered to be the most important indicator of endurance motor ability. Therefore, all research utilized the Vo2 increase index as the most effective parameter of evaluation of endurance
PREFACE
training. It would be a decade until physiological research data showed that the the capacity to
consume a larger quantity of oxygen was less important than the capacity of the muscles to use
oxygen more effectively during prolonged physical exercise. This concept came to be known as
Local Muscular Endurance (LME). LME is dependent on the physiological characteristics of the
muscle fibers. The specific composition of the fibers involved in the work, the oxidative capacity, and the contractile ability of the fibers contribute to LME.
Verkhoshanskys research showed that LME could in fact be influenced by the use of resistance exercises. He advocated that it would be most effective if carried out at appropriate intervals and combined with prolonged aerobic exercise. Logic then led to the conclusion that the
Block Training System could also be applied effectively to endurance sports6. The construction of this Block Training System model has more complicated particularities, in comparison
to the BTS model for speed-strength sport disciplines. However, the basic element, in both this
models, is the LDTS of concentrated strength loads, used at the beginning of the preparation period.
The basic idea of BTS consists of the creation of the conditions, which facilitate the consecutive increases in the functional level of the organisms physiological systems, responsible for
increasing the athletes specific work capacity (increase in motor potential), and subsequently, to
improve the bidirectional links between these systems and the motor control system (improvement of the athletes capacity to realize his motor potential in the competition exercise).
Increasing the functional level of physiological
systems, in every sport discipline, regards those
systems, which assure the performance of the
competition exercise with higher power output: in
speed-strength sports it mostly regards the neuromuscular system, in endurance, combat sports
and sport games it regards also the energy supply and cardio-vascular systems. However, the
functional power of all these systems can be expressed by the same executive organ skeletal
muscles. Therefore, increasing the functional level
of the neuro-muscular system is a fundamental ba- Figure 7 - Moscow, end of 70.
Y.Verkhoshansky with Igor Ter- Ovanesis for increasing the power produced by muscle
sian, head coach of Soviet Track & Field
contractions in the specific working regime, typi- National Team (jumping events) and Vacal of a given sports discipline. In other words, for lerij Podluznij (8.18m long jump bronze
medalist, Moscow Olympic Games, 1980)
improving the athletes specific work capacity.
6 For the first time the Block Training System for endurance sports was described in the articles of
Y.Verkhoshansky, published in the journal Nauchno-sportivny vestnik (Messenger of Sport Science) in 1984
(n.3), 1985 (n.1), 1986 (n.4) and later, a German version in Ein neues Trainingssystem fur zyklische Sportarten.
Ein neuer Weg der Gestaltung und Programmierung des Trainingprozesses, Philippka-Verlag, 1990.
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PREFACE
Figure 8 - Moscow, 1989. National Institute of Physical Culture and Sports Sciences; the first
sports medicine course in the former Soviet Union through the USSR Sports Committee and
the American Institute of Certified Educational Planners - AICEP. On the left - Prof.Y. Verkhoshansky explains the Block Training System. On the right; after his lecture with Dr James
Stoxen DC (left) and Dr Steven Press DC PhD (right).
Improving the athletes capacity to realize the motor potential in the motor structure of the
competition exercise regards setting up bidirectional links between the physiological mechanisms, which assure mobilization of the motor potential to work in a specific regime and the
CNS and neuro-muscular mechanisms, which assure the motor control function.
This basic idea is applied with the following training strategy.
In block A, the concentrated strength loads ensure the powerful impact on the neuro-muscular
system that leads to a temporal decrease in the functional power of this system and, as consequence, decreases the athletes specific work ability.
During the subsequent block B, the long-lasting delayed training effect of concentrated
strength loads leads to the progressive increase in the athletes work ability. To fortify this increase and to direct the delayed morphological-functional transformations toward the needed
way, the training exercises in the specific regime are used; by gradually increasing their intensity
(the level of power output).
In block C, to acclimate the athlete to making complete use of his progressively growing specific work ability in the motor structure of the competition exercise, the technique work is carried out: the execution of the entire competition exercise and its elements at the level of maximal
power output. This work is aimed to adjust the biodynamic structure of the competition exercise:
to put it in accordance with the increased motor potential of the athlete.
The Block Training System is intended only for high level athletes. Consider the following
two points:
1. The concentration of training loads is the last way to increase the training potential of
training loads, which is useful only for those athletes who have already exhausted all other
possibilities to obtain an increase in their physical fitness level.
XII
PREFACE
2. The concentration of training loads could lead to such alterations of fitness parameters,
which create the difficulties to adjust the biodynamic structure of the competition exercise
in the subsequent training period. Only high-level athletes, who possess a high level of
technical mastery, could tolerate such alteration.
The second point also indicates the difficulties in applying the BTS in those sport disciplines,
in which the competition exercise has a very complicated motor structure and requires high precision of movement.
The Block Training System can be applied only as a specific training model for the given
sports discipline. Consider the following three points:
1. The power output of the competition exercise is assured by the involvement of different
structural elements of the physiological systems of the human body, integrated into the
particular specific functional structure. The final aim of the BTS is the enforcement of this
entire structure through the use of concentrated training loads, which acts on each of these
elements in a determined sequence. In different sports disciplines, the structural elements
of these physiological systems may not be the same. Their difference determines not only
differences between the training means used in
each block, but also the general composition of
the Block Training System models.
2. The process of the organisms morpho-functional
specialization is characterized not only by multilateralism (involvement of different structural
elements of the physiological systems of the
body), but also by heterochronism (different
adaptive inertia of these systems). For this reason,
9
Rome,
2000s.
the loads, which stimulate each component of the Figure
Y,Verkhoshansky
with
Oreste
Perri,
specific functional structure, must be conjugated
Italian National Canoeing Team
in a determined sequence; the length of their accoach.
tion will not be the same.
3. The length of the entire BTS program is determined by the length of the preparation period;
this will vary according to the competition calendars used in different sports disciplines.
Professor Yuri Verkhoshansky was one of the greatest experts in the theory of sports training. For many
years he was the head of the commission that led the Institutes of Physical Education and Sport scientific research for all the USSR countries as well. These institutes elaborated the training systems for the high-level
Figure 10 - Y. Verkhoshansly with

Gianpiero Ventroni, at that time
physical preparation coach of the
Italian soccer team Juventus F.C..
XIII
PREFACE
athletes and allowed others to benefit from

his research and findings. He assisted, together with his collaborators, the preparation of Soviet national sports teams for the
Olympic Games and other international
competitions. Since 1995, Professor Verkhoshanskys focus has been as a scientific Figure 11 - Rome 2008-2009. On the left consultant for the National Olympic Y,Verkhoshansky with Nils Holmdahl, Sweden
Committee of Italy. For this and more, he National Volley Ball Team coach. On the right
was formally acknowledged for his contri- with Mark Bennet Welsh National Rugby National
bution to the development of Italian Sport. fitness coach.
On 23 June, 2010 Yuri Verkhoshansky died in Rome, Italy at the age of 82 after a lifetime of
dedication to improving Olympic sports training.
For the most part of his professional life Y.Verkhoshansky worked, not with athletes, but with
their coaches. He did not teach them how to train their athletes; he worked with them, so that
coaches and their athletes were able to find solutions together.
The main part of his training methods and programs were elaborated in collaboration with
these coaches and proved by their athletes. To find ways of successfully putting them into practice, it is necessary to try and fully understand not only how these programs have been compiled,
but also, why they guarantee better results with respect to other programs. Their successful interpretation through your own coaching and training experience depends on highlighting two
points: the essence of these programs which cannot be changed and the variable details which
may be adapted to your particular sporting discipline.
Natalia Verkhoshansky
XIV
INDEX
TABLE OF CONTENTS
PREFACE ...................................................................................................................I
INTRODUCTION......................................................................................................... 1
SHOCK METHOD ...................................................................................................... 1
BLOCK TRAINING SYSTEM ..................................................................................... 21
JUMP TRAINING ...................................................................................................... 61
SPORT SPECIFIC QUESTIONS ................................................................................... 74

COMBAT SPORT ...........................................................................................................................74
SAILING .......................................................................................................................................76
MUAY THAI .................................................................................................................................76
AMERICAN FOOTBALL .................................................................................................................77
SWIMMING ...................................................................................................................................80
GYMNASTICS ...............................................................................................................................81
BOBSLED .....................................................................................................................................82
WEIGHTLIFTING (OLYMPIC AND POWER).....................................................................................86
WRESTLING .................................................................................................................................92
BOXING........................................................................................................................................93
SPECIAL STRENGTH TRAINING ............................................................................... 95
TERMINOLOGY REFERENCE.................................................................................. 105
TRACK AND FIELD................................................................................................ 109
10 PERIODIZATION AND GENERAL PRINCIPLES OF TRAINING .................................... 127

11 RECOVERY AND RESTORATION ............................................................................ 140
INTRODUCTION
INTRODUCTION
This project was born out of a desire to better understand the research of the late Yuri Verkhoshansky. Presented herein is a compilation of questions and answers from his forum; in editing
these questions and answers to correct for syntax and grammar, I did my best to maintain the integrity and voice of Dr. Verkhoshanky. While this book does not constitute a complete examination of his material and research, I believe it stands as a resource for those wishing to further
clarify any issues or questions they may have had in regards to Russian sport training methodology. Thank you to those who believed this was a valuable project, especially Natalia Verkhoshanksy. Without her and the work of her father, none of this would be possible.
Daniel Raimondi
Give a man a fish and feed him for a day; teach him to fish and feed him for a lifetime.
This is always my driving idea when I write books. I am afraid that many people wish for the
easy way instead of fighting with their mind and the environment.
Yuri Verkhoshansky
SHOCK METHOD
SHOCK METHOD
I TOPIC
Q: As an athlete that needs to develop explosive speed-strength in both the lower and upper
body, I was wondering how your Shock Method should be applied to my sport - Olympic Judo.
You clearly show how to develop speed-strength for the lower body (legs) in your article, "Supermethods of SSP for High Class Athletes". From this I can extrapolate some upper body exercises.For Example:
Tonic - Bench Press, Development - clap push-ups.
Tonic - Overhead Press, Development - medicine ball upward throws.
(Following your recommended reps/sets and rest numbers.)
My question to you is can I perform more than one "block" of the shock method per workout?
For example, can I perform legs (tonic & development) and arms (tonic & development) in one
workout, or is it better to split them into two sessions? If it is better to split them into two sessions, can these be performed on the same day with at least four hours between each? If I understand correctly you advise not to exceed 2 days per week of the shock method - if I need to train
upper and lower bodies separately does that mean only one of each per week?
A: First of all, I should advise that you chose a very powerful method. For this reason it
should be used for the training of high level athletes with a very high level of physical preparedness; otherwise it could be dangerous for their integrity.
Your application of this Supermethod seems to be right. You can elaborate more couples of
these types of exercises corresponding with technical elements of judo. I named these portions of
training sessions, training seanses; they are not training blocks. For their dosage (number of
repetitions, number of series and sets) follow the general instructions of my article and also follow your professional intuition, i.e. your evaluation of the results of every exercise: it should not
be too much worse over the entire training session. For your other questions, concerning the assembly of training seanses for legs and upper body and how many seanses you can perform during the same training session, I am not able to answer in general because its dependant on the
physical preparedness level and training experience of the athlete.
If the athlete never performed this kind of training you has to start with the minimal load: one
seanse in the training session per day, one for legs and one for the upper body with two days
rest. If you see that the athlete is able to continue and he or she doesnt show evidence of high
fatigue, you can perform two seanses for the legs and two seanses for the upper body. Always
with your evaluation of the athletes condition you can, after, start to perform these four seanses
three times per week. In general, you can increase the number of seanses, but they must not be
performed in continuity every day; you should have at least one day of rest between them.
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II TOPIC
Q: Which weight training program can I use during the Depth jump period for the squat,
bench press, and pull ups? Should I stay under 5 reps in a series? Should I go to exhaustion in
each set, or is it counterproductive for the CNS and strength gains?
A: Which weight training program can I use during the Depth jump period for the squat,
bench press, and pull ups? There are many training programs in my Italian book, Tutto sul metodo durto.
Should I stay under 5 reps in series? Yes, but its better to perform 10 Depth Jumps in series.
Should I go to exhaustion in each set or is it counterproductive for the CNS and strength
gains? You must not go to exhaustion in each set because it is counterproductive for the CNS.
III TOPIC
Q: I was wondering if you could provide me with the next depth jumping program after the
one for jumpers of a higher level. I plan on finishing the 10 week program, take 3 weeks to a
month off of heavy plyometrics, while working on my sprints running uphill and down hills, and
then start a more demanding depth jumping program. I dont like to workout with weights; I always use my own body which is why I love plyometrics. Im looking forward to getting to a
7.50m long jump or more, and I know that with depth jumping I can make it happen because it
works so well with me. I was looking in stores, but they only have that book here in Spanish, so if
you could provide me with the program for jumpers of a high level I would be very thankful.
A: First: Unfortunately it is impossible to propose a program of personalized training on the
internet without knowing the athlete well. Neither the photos nor the data of the tests are enough.
Only the sensibility and the intuition of your trainer allow one to foresee the results of your organism to the different types of load. I tell you this as an experienced trainer and as a scientist.
All of my training programs are not prescriptions, but only base models for a trainer; applying
them must be founded on professional intuition acquired from experience.
Second: As an ex-trainer of jumpers I can tell you that with the height of the vertical jump of
120 cm you should already have a result in the long jump of 7.50 m. So, I believe that to achieve
this result you dont need more explosive strength, but a more correct technique of the long
jump. Therefore, it is probable that to reach this result you don't need to increase the height of
the vertical jump, but you need a good expert that helps you to correct your technique of the long
jump.
Third: In any case, if you want to keep on improving your result in the vertical jump, the plan
of training that you have described, according to me, is not reasonable. I can suggest you try one
of the "Universal programs for development of the "jumping force" or the Program for sprinters
SHOCK METHOD
presented in my book, "Special Strength Training: a practical manual for coaches." In this case I
must underline some important things:
The use of the Shock Method can bring big orthopaedic problems; therefore, one needs to
use it with caution, especially if you have not previously strengthened your body with
weight exercises.
The safeguard of health is only one aspect of this problem. Generally, the Shock method
can be introduced in the training process when the athlete already has achieved the effect of
the other, less invasive methods of physical preparation: the useful combination of the exercises with overload and the traditional exercises of the jump.
You write that you don't like the exercises with overload; it is probable that you have not
used them in a correct way. For instance, today in the training of the track and field athletes
there is a tendency to use the specific complex exercises of the Olympic lifters. In my opinion, these exercises can be hardly "digestible" for you: it could be enough only to squat with
some other "antigravitational" exercises and exercises for strengthening the back and the
abdominal muscles.
IV TOPIC
Q: The classic plyometric exercises consist almost of a fall from a predetermined height, arriving at the ground with the legs straight (170-180). However, Bosco and Pittera (1982) have
carried through an experience with volleyball players and got excellent results having modified
the knee joint angle prior to the fall, where the players carried through the jumps from a squat
position (bent legs, angle of 60 or 90). According to the authors, they had different reasons for
using this method, based on empirical and scientific findings.
- With an unfavourable toggle arm the athlete is obligated to develop higher muscular tension.
- Allows the incorporation of myofibrils that would theoretically not be activated had the
length of the sarcomere been very elongated, as in the traditional plyometric (when the sarcomere is very elongated, the coupling of the filaments is weak).
- Could increase the reply of the myotatic reflex.
- More specific for some sports, such as soccer which differs from the jumps in other athletics
(that always obey a specific angle); the athlete in soccer undergoes continuous changes in
the angulations of the knee, hip, etc.
- Alternating this method with the classic plyometric method inhibits early stagnation.
Bosco cites a Bobbert et al. study from 1987 showing that the forces incurred by the knee and
ankle are minors in the classic plyometric (shown through eletromiographic, dynamometric, and
cinematographic analyses). I don't have the article, only the book "La fuerza muscular: aspectos
metodolgicos" in Spanish by Carmelo Bosco. What do you think about this idea? Any comments?
SHOCK METHOD
A: As is well known, the training effect of every exercise depends, first of all, on the mental
input of the athlete (from the exactly formulated motor actions aim) or, in other words, from the
objective of advisable future (N.Bernstein, The Physiology of Motor Activity). On the basis of
this principle its possible to understand that the classic plyometric exercises are not my Shock
method exercise.
Talking about the Drop jump that I invented (I insist on naming it the Shock Method), this
exercise has to be executed by the athlete without thinking about the knee angle, but rather with
the unique advisable objective to jump as high that is possible for him. The athletes mental
input is very simple: to step forward and, after that, think only of achieving the object, placed 3-4
meters above upper the flow (to touch it with the hand). After some practice in this exercise, human nature will help him automatically find the most appropriate leg angle that assures the highest rebound (the most potent explosive strength effort). For different athletes, and also in different training sessions of the same athlete, the knee angle at the end of the landing could be different, and, usually, less than 170-180.
The motor aim (mental input) of the Drop jump used in Carmelo Boscos research that you
named classic plyometric exercise, is to execute the most quick landing - take-off movement. This aim is different from the Shock method Drop jump. This difference in mental input
has a consequence in the exercises execution: the athlete lands with legs that are quite straight
and they rebound too quickly. So, it is another exercise.
V TOPIC
Q: How important is it to minimize the landing/amortization time during Drop jumps? Is it
more important, equally important, or less important than the height reached during the subsequent jump?
Is there a relationship between maximal barbell squat strength of an athlete and the drop
heights that they can execute the shock method from? For example, would an athlete who can
squat twice their body weight be able to execute drop jumps more effectively from a higher drop
height than an athlete who can only squat his or her own body weight?
A: The aim of the Shock Method Depth (Drop) Jump is to increase the explosive strength and
reactive capacity. Increasing explosive strength and reactive capacity depend on the increase of
the height reached during the subsequent jump. The landing/ amortization time is a parameter of
the Depth Jump execution. In one of my experiments, I tried to understand how the Depth Jump
height and landing time could be changed in relation to the formulation of the aim of the exercise:
1. To drop in low and to jump aloft Result: height (h) - 69 cm, time (t) - 0.24 s.
2. To drop in low and to jump aloft as high as possible with faster landing amortization.
Result: h - 58 cm, t - 0.20 s.
SHOCK METHOD
3. To drop in low and to jump aloft as high as possible with slower landing amortization. Result: h - 73 cm, t - 0.31 s.
So, when the athlete tries to minimize the landing/amortization time in Depth Jump execution,
he cannot realize the maximal explosive strength effort. The best Depth Jump result was obtained when I asked the athletes only to land softly and to jump aloft as high as possible. From
the results of the experiment we can observe that the execution technique, and the result of the
Depth Jump, depends on the formulation of the aim of the exercise. If the athlete tries to obtain
the maximal jump height, he or she performs the Depth jump with the maximal height and with
the optimal landing time. If the athlete tries to obtain the minimal landing time, he or she performs the Depth jump with minimal landing time, but the jump height cannot be maximal.
In another experiment, I studied the relationship between the drop height of the Depth Jump
and the parameters of its execution. Thirty-six Track & Field athletes (jumpers, throwers and
sprinters) performed series of Depth Jumps with different drop heights (from 0.15 to 1.55 meters): in each series of Depth Jumps, the drop height was 20 cm different from one another. We
evaluated the reactivity coefficient (R = jump height drop height), the maximal explosive
strength effort (Fmax), the maximal power output (N) and the landing time (T).Athletes with different levels of leg flexor muscles maximal strength performed this experiment: sprinters, jumpers, and throwers; all of these athletes performed the Depth jump with the best R (circa 15.5), N
(circa 375 kgm/s), and T (circa 0. 235 s) when the drop height was at 0.75 meters (2.5ft). The
Depth jump with the best Fmax (circa 300 kg) was executed when the drop height was of 0.95
1.15 meter ( 3-3.5 ft).So, the Shock Method could be used for the increasing the reactive capacity (Depth jump from 0.75m height) or for increasing the maximal explosive strength effort
(Depth jump from 0.95 1.15 m height).Unluckily, I didnt study the relationship between the
leg flexor muscles maximal strength of the athletes and the drop height of the Depth Jump in
which they performed the best R and Fmax. Nevertheless the results of my experiment indicated
that, when the Depth jump has been used for increasing the reactive capacity, the drop height
should be 0.75 m, and it doesnt depend on the athletes leg strength
When the Depth Jump has been used for increasing maximal explosive effort, the optimal
drop height, probably, could be different for athletes with different levels of maximal leg flexor
strength, and it should be determined for every athlete through measuring the results of Depth
Jumps with different drop heights (from 0.95 to 1.15 m).
VI TOPIC
Q: I am a 31 yr. old amateur athlete trying to formulate a workout plan to reach a higher
level of performance in basketball and soccer, both of which I play recreationally. I am fairly
athletic for an amateur of my age and am generally able to out-accelerate my opponents; I have
an above average vertical jumping ability (I'm 5'8, 143 lbs and can almost reach 10 ft. jumping
with a running start), but I certainly am not an "elite athlete. I usually play little soccer during
the winter, and am therefore planning on doing a lot of weightlifting (mainly bench press, squat,
SHOCK METHOD
deadlift, and lat pulldowns), progressing up to low repetition work ,which I believe is referred to
as maximal tension, for the next couple months.
At that point I intend to add speed strength barbell exercises, including Olympic cleans and,
later, depth jumps. I have done a lot of weightlifting in the past but am not nearly as strong as I
used to be. Last summer, when I really started weight training seriously after a couple years
layoff, I worked up to squats with about 180 lbs for low reps, deadlifts of about 225 lbs. for single reps, and Olympic cleans using about 105 lbs. I should surpass these numbers fairly easily
this winter as I haven't lost much strength since reaching those levels, and never attempted 1 rep
maximums last summer in those exercises. I will be trying to integrate depth jumps into my workouts after I do surpass those numbers.
I have many questions that I can't find the answer to in Supertraining, despite reading much
of the text. Should I do depth jumps during the same session as strength or speed-strength exercises, or should they be the only exercise done that day? Also, if I had the time to do 2 workouts
in a day, could I do strength exercises in one session, and return to the gym to do depth jumps
later that day? Am I correct that I should discontinue heavy resistance exercises after I begin the
speed-strength work (mainly bench presses and squats at 30-50% of max, performed rapidly)
and Olympic cleans? Then, should I continue the speed-strength work concurrently with depth
jumps?
I have been reading Supertraining and trying to understand how to integrate depth jumps into
my regimen. The text is not clear, at least to me, with regards to whether it is generally recommended for depth jumps to be combined with strength or speed-strength exercises in the same
workout session. For example, on page 288 of the 5th ed. of Supertraining, it states: "Strong acting plyometric methods should be done after strength exercises, but not before." I assume depth
jumps qualify as strong-acting plyometric methods. This statement seems to suggest that they
should be combined with strength exercises in the same session (which I did last summer for
about 8-10 workouts with strength exercises preceding the depth jumps), but other material in
the book seems to suggest otherwise. If they should be combined in the same workout, should
they be combined with only speed-strength exercises or just "strength" exercises as the above
statement asserts (which I assume to mean heavy resistance, or >50% of 1rm)?
Finally, I am having a hard time distinguishing maximal plyometrics (I assume a depth jump
off of a high box would qualify) which require several minutes rest in between repetitions, from
plyometrics that can be done in sets of 5-10 repetitions without rest in between. Last summer I
did depth jumps from a box of about 24 inches in sets of 7-8 repetitions of maximum effort without rest in between, which did seem to improve my jumping ability. My gym has a higher box,
which I believe is 30 inches, and I plan on progressing up to using it for at least one set per
workout after a few sessions with only the 24 inch box. Would the 30 inch box depth jump
probably qualify as a maximal plyometric exercise requiring a couple minutes rest in between
repetitions?
For your information, I intend, or at least I would like, to continue playing basketball at a
fairly high level of intensity for probably about 45 minutes-1.5 hours, 3 times per week through-
SHOCK METHOD
out my training. I hope you can answer these questions for me, or perhaps another member
could assist me. What book would you recommend to me that may better help me plan my workouts in the future? Supertraining is excellent, but I find it hard to plan my exercise regimen with
only that text.
A: As in other answers or articles concerning the issue of the Shock Method, I have to point
out that my Shock method exercises are different from the exercises usually named plyometric,
as proposed by different authors that also include different types of Depth Jumps. So, I will talk
only about the Shock Method exercises.
The Shock Method Depth Jump should be performed with the aim of landing springy and
jumping aloft (upwards) as high as possible after dropping from 0.75 1.10 m height:
- 0.75m (Approximately 2.5feet) height, for explosive and reactive capacity improvement;
- 1.10m (Approximately 3.5feet) height, for increasing strength.
In a single training session, a well prepared athlete should execute no more than 4 series of 10
repetitions with 1-2 minutes of rest between each repetition and 10-15 minutes between the series. This training sance (workout) could be used concurrently with speed - strength exercises
(sprint exercises, bounces, and high speed jumps) in the same training session or in different
training sessions (in the same day or on different days).
I dont think that the use of the Shock Method Depth jumps in the same training session with
explosive strength overload exercises (Barbell squat jumps or Russian Kettlebell jumps) is a
good idea, because all three kinds of jumps have the same finalization, but they each have a different level of training stimuli or training potential (the possibility to obtain the increase of explosive strength). If these exercises are used in low dosage, sometime its possible to use them
together, but in my opinion its better that the athlete is focused only on one type of these exercises: choosing which of them depends on the training experience and level of athlete.
The Shock Method Depth jump is, in the hierarchy of explosive strength training means, the
most powerful. In the training process it should be used only as the last step in increasing the
training stimulus:
MAXIMAL EFFORT JUMPS WITHOUT OVERLOAD BARBELL JUMPS RUSSIAN KETTLEBELL
JUMPS SHOCK METHOD DEPTH JUMPS.
For high level athletes who already reached this last step and need to increase the training
stimulus more, I proposed a Super Method for explosive strength improvement that consists of
using Depth jumps and Barbell squats in the same training session: execute the Shock Method
Depth jumps after the Barbell Squats (see my article in SSTM website page).
Now, about your specific needs. If you are not an elite athlete and you need to reach a
higher level of performance in basketball and soccer, both of which I play recreationally, you
should not use the training methods elaborated specifically for elite athletes, especially if you
had good results in control tests. Usually, high level athletes dont only possess a high level of
special physical preparedness, but they also have a high level of organism adaptation to high
SHOCK METHOD
volume and intensity of workloads, which is incomparable with the level of a less advanced athlete.
I suggest you do not use the Super Methods, but start using correctly, step by step, all the explosive strength exercises in their training stimulus hierarchy. These exercises should be used in
different training sessions with the overload exercises, finalized towards increasing maximal
strength (and, for you, its better on different days). To increase the level of performance in basketball and soccer you could use the programs in the Manual for coaches (for basketball players,
tennis players, start acceleration, and speed improvement).
VII TOPIC
Q: I have used the Shock Training Method many times. It gave me rapid vertical jump and
power gains, but, as is well known, this powerful tool cannot be used for a long time because the
effects will diminish quickly. I am aware of that. But, now things are different for me. I havent
been doing any Shock Training for 6-8 months and I simply perform very badly in them. I am
also not progressing as quickly as I used to.
The question is, how can one perform shock training continuously throughout the year? I am
in the off-season and I will be for a while, so time is not an issue. Can I use altitude landings
after depth jumps, or will it not be very helpful? There are some coaches who suggest low intensity plyometrics between shock phases, but whenever I go to a low intensity plyometric phase, I
lose my shock abilities. What are your suggestions?
A: The Shock method is a very powerful training mean that should not be used constantly;
this is a cherry that could be put on a tort at the end of its preparation.
Its the most intensive training exercise in the training means system, finalized to improvement of explosive strength. I suggest performing no more than 389 - 400 Shock Method Depth
Jumps (4 series of 10 Depth Jumps, three times a week) at the end of the preparation period, after
the maximal strength stage.
The use of the Shock method, as with any other training means, needs to be periodized.
The low intensity plyometrics between shock phases is not a good solution: the execution of
Depth jumps with sub- maximal effort could destroy the execution technique of this exercise. Its
better to use another exercise: long bounces or serial jumps.
VIII TOPIC
Q: I have finished 3-weeks of Depth jump training. Since I havent done them for a long time,
I have seen that I lost much of my abilities. Although I saw noticeable increases, I wasnt satisfied this time. Also, I have never done more than 5 jumps per set. I also read that soviets used 23 min rest intervals even between reps. This time I did 3 jumps at most, otherwise it was impos-
SHOCK METHOD
sible for me to do them freshly. Can you explain this a little bit please? I realize that I may have
had a hard time with the eccentric phase of the jump. I wish I had done altitude landings instead
of this first. Is there any specific training besides shock training that can improve your depth
jump height?
Also I have seen a trainer who uses your inventions in a really strange way. He recommends
depth jumps followed by single leg depth jumps. He gradually increases the total reps, decreases
the time, and calls it power output training. He claims that power is the most essential thing for
sports. He never stops rotating between two shock exercises. How can one do this? He says that
because the load on your body is much greater than your bodyweight on the jumps, it is the best
way to train power with this exercise.
A: If you cannot use more than 5 Depth Jumps in one set and you have a hard time with the
eccentric phase of the jump, it means that you are not ready to use the Shock method. Dont use
it. Prepare your legs better through bounces and serial jumps and increase your explosive
strength through overload jumps.
You should start with 2-3 series of 1015 consecutive half squat jumps with a barbell (20 25
kg). After, these jumps should be substituted by 2-3 series of 6 8 consecutive jumps with a Russian Kettlebell (16 kg at the beginning and after 32 kg). After, the Russian Kettlebell jumps
should be substituted by another type of barbell jump with 40-60% overload: 4-6 consecutive
single half squat jumps executed with maximal effort and with muscle relaxation between each
jump (you should put the barbell on high supports, shake the relaxed legs and immediately put
the barbell on the shoulders again to execute the following jump).
Only after this should you start to employ Depth Jumps.
Regarding the Shock Method:
- Its not necessary to have 2-3 min rest between each jumps; it could be only 1-2 minutes
of active rest, such as arm and leg shaking (skeleton dancing).
- The one leg Depth Jump that you described is a very hard specific exercise for high level
professional triple jumpers who have iron legs. If these exercises are used by an athlete of a lower level, he or she will be broken very soon.
Its true that power is the most essential thing for sports, but the problem of increasing
power output could not be solved using only one training mean, even if its the most effective.
Each training mean has a training potential (the possibility to obtain a training effect), but
the training effect depends on the preparedness level of the athlete and on the duration of the use
of this mean. In the training potential hierarchy of explosive strength training means, the
Depth Jump is the most powerful; however, the athlete should be ready to obtain its training effect and, more importantly, he should not use this exercise for a long time. The training potential
of each training means decreases in relation to the duration of its use: the new exercises (or the
exercises that were not used for a long time) could be more effective for an athlete than the
older exercise. This means that at the beginning of the training process (at the beginning of the
SHOCK METHOD
athletes career) or at the beginning of a preparation cycle, its possible to obtain an increase of
the trainable capacities (explosive strength, maximal strength, etc...) through the less powerful
exercises.
For this reason, athletes should start from less powerful training means and, when their training potential has been fully exploited, he or she should go through to the next level of training
means. If the athlete starts from the most powerful training mean, he or she loses the possibility
of obtaining an increase in their training capacity in future. What happened in this case of Depth
Jump? If Depth jumps have been used for a long time as the only training mean finalized towards
increasing explosive strength, the athlete perceives that his or her jump height doesnt increase
relative to its increase at the beginning. He or she starts to search for how to increase the training
effect more (for example, he gradually increases the total reps, decreases the time, never stops
rotating between two shock exercises, or he tries to shock his organism in another way), but
he will never obtain the increase of the trained capacity that he or she was at in the beginning.
To use the Shock method at the beginning of a preparation cycle or to use it with a lower level
athlete is like using the most powerful antibiotics to treat a runny nose. Dont worry so much
about rest duration between Depth jumps executions. It could be also 15 30 sec if you are able
to execute well each subsequent Depth jumps. I am sure that you need some practice in jumping
exercises before you start to use the Shock Method. I suggest you start with the following training program. After 3 weeks of this training you should let me know how you feel. I will suggest
how you should change the exercises to gradually increase the intensity of training stimulus in
the following training stage.
Overload training session (Monday and Thursday):
Warm up: continuous aerobic running, gradually increasing the speed (15 - 20 min), general
gymnastic articulations: dynamic exercises with gradual increase of movements amplitude (10 min), upper body rotations with a 10 - 15 kg dumbbell on the shoulders (behind
the neck).
Barbell Exercises (in each of the following weeks, the 10 RM method of strength exercises
execution should be gradually substituted by 8 and 5 RM method):
- 3 sets of 5 10RM barbell squats
- 2-3 sets of Standing Calf Raises (maximal amplitude), 5 - 10 RM method
- 2-3 sets of maximal amplitude Sitting Calf Raises (Soleus), 5 - 10 RM method.
Serial overloaded jumps: 2-3- sets of 15 -20 consecutive Half Squat jumps with barbell (15 25 kg). These jumps should not be fast; its important to execute it trying to constantly
maintain the rate of jumps, the knee angle in the landing phase and the optimal jump
height. You should relax the legs during the flying phase and, in this way, try to use less
energy to execute each set.
Upper body and abdominal exercises that you normally use.
Track & Field training session (Tuesday and Friday):
10
SHOCK METHOD
Warm up (same as in Overload training session).

Specific Track & Field running exercises:
- Run with a lifting of the thighs,
- Run with a heel kickback
- Long accelerations (executed loosely), 3-4 repetition of 20 30 m distance (loosely)
Jumping exercises (the exercises should be executed loosely with the rest intervals that assure
complete recovery):
- Bounces from leg to leg on a soft surface (3-4 series of 30 -60 m)
- Double leg squat bounces (4 series of 5-10 bounces)
- Double zigzag leg jumps over low (30 -50 cm) and long benches, advancing to
jumping over the length of the bench (8-12 take-offs for one set), 2-3 sets
- Double legs jumps over 5 -10 low (1mt) hurdles, 2-3- sets
IX TOPIC
Q: Regarding your book about the Shock method, I have a doubt. During the flight phase, is
the muscular attitude important during this phase? Has muscular profile flight been investigated?
A: For correct execution of the Depth jump, the muscular attitude is important during the
flight phase (drop phase). During the drop phase the leg and arm muscles should not be too hard
and, at the same time, they should not be too relaxed. Nevertheless, for the correct execution of
the depth jump its very important that the athlete doesnt think about it and is concentrated only
on the sequential take-off phase. The athlete should find the correct muscle attitude naturally
through practice, and not through artificial manners of motor learning.
X TOPIC
Q: I have decided to experiment with your Shock Method on myself. The overall goal is to improve my explosiveness and running vertical jump. I also wish to learn a great deal about this
method through my experimentation because in the future I may wish to apply it to the very advanced athletes I am training. Prior to performing this method, I performed a strength routine
that lasted 10 weeks which started out as low volume / high intensity, and progressed to high
volume / high intensity.
I have decided to perform the following protocol with 48 hours rest in between subsequent
sessions. I will perform 9 sessions.
Protocol: 4 sets of 10 depth jumps from 30 inches, touching a Vertech device to gather data
on my jump height. Rest in between jumps consists of 15-30 seconds. Rest in between sets consists of 6 minutes.
11
SHOCK METHOD
Other: An excellent warm-up precedes each session. On off days I perform warm-ups, stretching, and general low intensity exercises to help recovery.
Professor Verkhoshansky, I guess I have a few questions:
Does there exist any data or graphs of athletes (at any level) you yourself have trained, or
who others have trained that we may be able to study or compare our results with (not
just the end results)?
Do you have any comments or suggestions regarding the data or jump technique?
What should one feel after performing these sessions? I have felt slight aches in my Achilles
tendon and knee, all of which have cleared up within a day. These aches are not painful,
merely sensations I feel at times throughout the day. Are these bad signs, or simply what
is to be expected after performing such an extreme method?
A: I need more time to examine your data with more attention, so now I can only give you my
general opinion about your training experience.
If you felt slight aches in your Achilles tendon and knee, all of which have cleared up within a
day, it is not a good indicator.
I think that the reason is related to some aspect of your training workout program.
1. Regarding your 10 weeks strength routine before the Shock Methods use. Its fundamental that this routine includes jumping exercises (bounces). A great number of shocks that
the legs ligaments have to sustain during the landing phases of these exercises are the best
way to enforce them. Otherwise, the legs ligaments will not be ready to support Shock
Method training.
2. Your work program represents a concentrated form of SSP means use (Shock method
training sessions three times per week). In this program you started immediately from 4
sets of 10 Depth jumps. Its better to introduce the Depth jumps more gradually, trying to
substitute, step by step, the exercises of the preceding periods, decreasing gradually the
preceding exercises sets number, while at the same time increasing the number of Depth
jumps: 1) adding one set of 6-8 Depth jumps 2) executing this set with 10 Depth jumps 3)
adding a second set with 6-8 Depth jumps 3) executing 2 sets of 10 Depth Jumps etc.
3. Regarding your warm up before the Depth jumps training session. I hope that you didnt
use static stretching of the leg muscles: it could bring forth injuries. Also, 15 - 20 minutes
of aerobic running, as the preliminary phase of increasing the bodys temperature (before
the general warm up gymnastic exercises), is necessary to avoid injuries.
4. In the training sessions with the Shock method, you should not do anything more than abdominal exercises and calm down running.
Some European researchers confirm that the use of static stretching in the warm up could
bring forth injuries. There is an article by my daughter on this topic, The scientific and methodological bases and the actual problems of the warm up carry out in the high level sport, published in the Italian Track & Field Federation journal AtleticaStudi - 2003, in which the results
of these researchers are also analyzed.
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SHOCK METHOD
XI TOPIC
Q: How would altitude jumps be integrated into the training of athletes whose sport requires
strong eccentric actions? By altitude drops, I mean jumps from a height of approx 1.5-2.5M
(5-8). This drop involves only a strong eccentric landing without a subsequent concentric
contraction and jump. Obviously, the height is much higher than you prescribe for a depth jump.
For the disciplines, I believe basketball, American football, and soccer all include actions that
require strong eccentric contractions when changing directions at relatively high speeds.
A: I think that altitude drops from 1.5 2.5 meters could be dangerous for the legs ligament
integrity. These jumps are usually used in parachute sports to adapt the athletes legs for landing
shocks. In the Olympic sport disciplines, the use of altitude drops (max 1.5 meter) could assure
an increase of isometric strength in a specific eccentric regime. For this reason, altitude drops
could be useful in Downhill skiing, Slalom skiing, and Ski jumping training, because in these
disciplines its necessary to maintain a steady leg position (during the downhill portion or landing) when the eccentric muscles work against great inertial force.
Tennis, basketball, and soccer displacements include strong eccentric contractions of the leg
muscles during the changing of directions, but for the most part these contractions are immediately followed by concentric contractions. The effectiveness of this specific muscles work is assured by reactive ability. For this reason, in the training of these sport disciplines its better to
use overload squat jumps and depth jumps with a rebound. If its necessary to increase maximal
strength (also in a concentric regime), its much better (less dangerous for legs ligaments) to not
use altitude jumps, but different variants of highly overload Back Squats.
XII TOPIC
Q: What I need is to increase my vertical jump height for basketball. You said in another
thread that is better to use the Shock method in a specific period of training and not throughout
the entire year. So, when I don't train with the Shock method, would it be better to train with 3-5
long jumps from leg to leg for 7-8 repetitions, or to try and dunk the basket ball with a 6-8 steps
run for 4-6 reps in 4-5 series? Also, my second question concerns weight training: which weight
percentage is better? Should I use 55-60% of my maximum rep trying to jump with this weight,
or try the same thing with a higher percentage, say 70%?
A: Its difficult for me to discuss single training mean use without the whole training process
taken into consideration. Nevertheless, I will express my opinions about means and methods of
basketball physical preparation when this physical preparation is organized in the conjugate sequence form.
If the exercise trying to dunk the basket ball with 6-8 steps run for 4-6 reps in 4-5 series is
"schiacciata" (hammer dunk: slang for throwing the basketball forcefully through the basket
13
SHOCK METHOD
from above), it is, in my opinion, the most important basketball specific exercise. This exercise
must be used after the Special Strength Preparation period which includes the Maximal Strength
stage and the subsequent Explosive Strength stage. In the Explosive Strength stage, I suggest you
use one of the following training sances (work outs).
First variant (for athletes with a middle level of strength preparation):
1. Barbell Half Squat Jump with 30% from maximal weight (as higher as possible). After
each jump the athlete must stop and shake (relax) the legs: 3 sets of 5 -6 repetitions.
2. Russian Kettlebell (24 32 kg) Squat Jumps: 3 sets of 6 10 repetitions.
Second variant (for athletes with a high level of strength preparation):
2 -3 series of the following two exercises (see the complex method in my Manual):
1. 85% - 90% Barbell Squat: 2 sets. Rest interval of 4 -5 min.
2. 30% 50% Half Squat Jump (without relaxation between each jump): 2 -3 sets.
Its possible also to start the Explosive Strength stage with the first variant and after use the
second variant. After this training you could experience such a good increase in vertical jump
height that you should not need to use the Shock method. For high level athletes its possible to
use a block of Depth Jumps (3 - 4 sets of 10 Depth Jumps 3 days a week) after the training stage
with the use of the second variant training.
The leg to leg bounces are a good training mean for basketball players which assure the increasing of start acceleration speed while, at the same time, the enforcement of the legs ligaments. Before the Squat Jump training stage I suggest you use the extensive variant of this exercise (30 -60 m of non maximal effort bounces) to enforce the legs ligaments. After the Squat
Jump training stage I suggest you use the intensive variant (the short bounces with maximal
effort) to increase the start acceleration speed.
XIII TOPIC
Q: A) Do different depth jump heights have different effects on specific parts of the 100m
sprint?
B) Are 100m+ bounding effective for improving performance in the 100m sprint? Do you
have any data concerning the performance of depth jumps on grass, rubber, wood, or concrete?
Do you get a different training effect using different surfaces?
A: From a general point of view, there are two main types of Shock Method depth jumps that
could be used:
1. Depth jump from 0.95-1.15meter (3-3 ft) drop height mainly for increasing maximal
explosive strength effort
2. Depth jump from 0.75 meter (2.5ft) drop height - mainly for increasing reactive capacity
The more specific depth jump for Track & Field speed runners is the depth jump from 0.75
meter drop height that assures an increase of starting acceleration speed. I didnt study the influence of surface on the training effect of depth jumps because I dont think that it could be impor-
14
SHOCK METHOD
tant for increasing the reactive capacity. The surface should be important (it should be soft) to
save the integrity of the athletes knees and back, but not for the training effect of this exercise.
Regarding the question B, I can answer yes. The use of 100 m running and bounding could
improve the performance in the 100 m sprint. The length of short (3-5) leg to leg bounds is
correlated with starting acceleration capacity, while the length of long leg to leg bounds (more
than 10) is correlated with distance running speed. Nevertheless, for the 100 m sprint, to increase
sport results its better to not only use bounding, but also the system of training means: overload
exercises, jumps, bounds and running exercises. Your questions show that you try to put in linear
connection the effect of a single training mean and the increasing of sport performance components.
This is not always correct. Some components of sport performance could be improved by the
cumulative effect of different training means used (the principle of systemic use of training
means). The selection of training means for this system could be based not only on the influence
of each single exercise on sport result, but also on the interactive influence of all these exercises
effects on all the specific capacities that ensure the sport results improvement.
XIV TOPIC
Q: In your article/paper, "Supermethods of Physical Preparation for the High Class Athlete",
there are two graphical figures that illustrate the improvements made by elite weightlifters versus controls over three weeks after the introduction of depth jumps to their programs (figures 6
and 7). These improvements manifest themselves within the first week of loading, with this in
mind - why would you not perform drop jumps in the competitive season?
A: The effect of one training mean is strictly related to the training program, the phase in
which it is used, and its load volume. In the experiment described in the article "Super methods
of Physical Preparation for the High Class Athlete", increasing the strength parameters was assured by performing 360 Depth jumps during 3 weeks (4 series of 10 Depth Jumps 3 times per
week) in the pre-competition period. The athletes of the experimental group didnt use any other
kind of leg extension strength exercises (The back squat and traditional jumping exercises were
eliminated from the training program).
If they would have used this volume of loads during the competition period instead of at the
end of the preparation period, the competition loads and the psychological stress would not allow
them to obtain the same training effect. If they would have kept using 120 Depth Jumps per
week beyond 3 weeks, this would not have added any increases to explosive strength because the
Depth Jumps training potential would be used up. On the other hand, I think that a very well
prepared athlete could use 1- 2 series of Depth Jumps before the competition as a method of
neuro-muscular stimulation, but the practical use of this stimulation method must be verified in
relation to the individual characteristics of the athlete (his training experience and his nervous
system type).
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SHOCK METHOD
XV TOPIC
Q: When using shock jumps/depth jumps during the season, what is the delayed training effect
of that particular exercise? For instance, if I was setting up a peak for a sport, when would you
back off of them before the main competition in order to realize the best results?
A: If Depth jumps are used in the preparation period as a training means for the improvement
of Explosive strength and Reactive capacity, the training stage with optimal volume of this
means (300 jumps circa: 4 series of 10 jumps in one training session, two to three times per
week) must be ended 710 days before the competition. If Depth jumps are used during the
competition season as a means finalized towards stimulating the CNS and for maintaining the
explosive and reactive capacities (with reduced volume of 2 series of 10 jumps in one training
session), the interval between the last Depth jump training session date and the competition date
must be verified for each athlete through preliminary experiments.
XVI TOPIC
Q: To prevent the knee from handling too much stress, what is the proper way to land in the
Depth jump before the "rebound" jump? Should you hit first with your heels and roll through the
foot, or stay on the balls of your feet the whole time?
A: To prevent the knee from handling too much stress, you have to land springy: the forward part of the foot must hit the floor before the heels. The following amortisation phase (from
tiptoe to heel) assures the absorbing of the landing shock.
XVII TOPIC
Q: On two separate papers that you wrote, 1.1M and 1.15M are mentioned as maximum
heights for depth jumps. Which one do you recommend as the maximum height? Did you ever
change your thoughts on this or was this a print mistake?
A: You are right; there has been a print mistake. The value is 1.1 m. I must also add that the
measure of 1.15 m doesnt make a significant difference in the training effect.
XVIII TOPIC
Q: Once one has achieved the level of using 1.1M, have they reached their genetic potential
for jumping or explosiveness? Are there other methods that would elicit further adaptation from
the athlete?
16
SHOCK METHOD
A: Before I answer you I think its better to clarify one important issue: Depth Jumps from
0.75 m and Depth Jumps from 1.1m are not training means with different training potentials (the
training potential of a 0.75 m Depth jump is not less of a training potential of a 1.1 m Depth
Jump), but they are training means with a slightly different training emphasis.
Depth Jumps from 0.75m are finalized for explosive strength and reactive capacity development. Depth Jumps from 1.1m are finalized for maximal strength development. Depth Jumps
from 1.1m can be very useful for sport disciplines where athletes with heavy body weights rapidly execute changes in running direction, as in American Football, rugby and, in some instances, tennis. So, if the athlete needs to improve the training stimuli more for explosive
strength and reactive capacity, after the use of 0.75 m Depth Jumps, he or she can use the Complex Super-method: maximal strength effort Barbell Squats paired with 0.75 m Depth Jumps. If
the athlete needs to increase the training stimuli more for improving maximal strength or the
strength component of maximal explosive effort exercises, after 1.1 m Depth Jumps, he or she
can start to use the Complex Super-Method: maximal strength effort Barbell Squats paired with
1.1 m Depth Jumps.
XIX TOPIC
Q: 1) Depth jumps from 0.75m and from 1.1m must be used in the same Block: 4 series of 10
Depth jumps could include 2-3 series of 10 Depth jumps from 0.75m and 1-2 series of 10
Depth jumps from 1.1m. For example, see the American Football program in the Manual for
coaches. Do you mean sets or series? If series, how many sets are included? Also should .75M
precede or follow 1.1M in the same workout?
2) You said that 1.1M should only be used by very strong athletes. Does this mean an ability
to squat a very heavy weight or many years of using depth jumps and a thorough adaptation to
them?
A: 1) In the case of the Depth Jumps workout, I think its better to use the word series. One
series includes 10 exercises (Depth Jumps). In one training session (workout), no more than 4 series must be used. The series of Depth Jumps from 0.75m must be performed before the series of
Depth Jumps from 1.1m.
2) Depth Jumps from 1.1m should be used only by athletes that are already adapted to Depth
Jumps from 0.75m.
XX TOPIC
Q: What do you think about shock training for athletes who weigh more than 90 kilos? Or is
this kind of training too hard for the joints?
17
SHOCK METHOD
A: The heavyweight athletes must be very careful when using the Shock Method. To be careful, one must use a knee bend and concentrate on the execution of landing that should be as soft
as possible (springy).
One must also be careful with the Shock Methods load volume and the drop height:
1. Start the Shock Method training using 0.5 m drop height and consequently increase the
drop height until 0.75, which must not be increased more.
2. Start from lowest number of jumps in a series and the lowest number of series; they must
be gradually increased until the normal number (4 series of 10 Depth Jumps, which must
not be increased) while retaining constant control of the legs articulation integrity.
XXI TOPIC
Q: I have been doing strength training and jumping exercises (with and without weights) for
the last 6 months. My max (1rm) parallel squat is around 300 lbs and 350 lbs for the deadlift. My
vertical jump is around 27 inches. I weigh 155 lbs, measure 170 cm (5'7), and my goal is to have
the highest vertical jump possible for me to have. I think I am enough strong and I want to begin
some plyometric work. I need your help answering some of my biggest questions to begin my
plyometrics cycle.
1. I want to do Depth Jumps with rebounds since I think they are the best, but can I do more
than that in a session, such as squats and other jumping exercises?
2. How much strength work do I need to maintain my strength?
3. How much time (4, 5, 6 weeks?) should I devote to plyometrics?
4. What is the perfect height to begin Depths Jumps with rebounds?
A: Before I answer your question, I have to say that if you are strong enough, its better if you
introduce Depth jumps in your training after the Special Strength Preparation period.
1. I want to do Depth Jumps with rebounds since I think they are the best, but can I do more
than that in a session, such as squats and other jumping exercises?
Its better if you only perform Depth Jumps as a single training session.
2. How much strength work do I need to maintain my strength?
I have difficulties answering this question because it all depends on your specific adaptation
capacity, the volume of strength loads that you used before, and the type of training program
(concentrated or not).
3. How much time (4, 5, 6 weeks?) should I devote to plyometrics?
If by plyometrics you mean the Shock Method, its better to start with 2 training sessions
per week, performing no more than 4 series of 10 Depth Jumps in each training session (the
number of series must be increased gradually from 1 to 4). The time of use for the Depth Jumps
ends when you finish performing 300-350 Depth Jumps.
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SHOCK METHOD
4. What is the perfect height to begin Depths Jumps with rebounds?

The perfect drop height is 0.75m, but you must reach this height gradually by increasing it
starting from 0.45m.
XXII TOPIC
Q: I've read in some books that jumping between hurdles with parallel legs is better than
Depth Jumps in terms of explosive strength and less contact time with the ground. Is it true? Or
is it always better to perform Depth Jumps from about 0.75m?
A: I dont agree with the opinions expressed in those books. To increase the push up explosive strength and reactive capacity, the most effective training mean is the Depth Jump.
XXIII TOPIC
Q: What is the earliest age one could start Shock training? What age would you recommend
shock training for basketball, soccer, or any type of team sport?
A: The optimal moment to start Shock Method training is related not so much with age as is it
with the training experience and special strength preparedness level of the athlete. The Shock
Method has the most powerful training potential. In other words, this method is able to increase
the explosive strength of the athlete when the use of other methods is no longer able to assure it.
For this reason, its opportune to start Shock Method training only when the athlete has already
realised the training potential of the other less powerful methods. The sequence to introduce explosive strength exercises in the training process is:
1. Jumps and bounces without overload
2. Barbell Squat Jumps
3. Russian Kettlebell Squat Jumps
4. Depth Jumps.
Before using Barbell Squat Jumps and Russian Kettlebell Squat Jumps, the athlete needs to
strengthen his legs (to increase the legs extension maximal strength). So, after the period in
which the bounces and jumps without overload are employed, but before the Barbell Squat
Jumps are carried out, he must incorporate in his training program Barbell Squats using the
methods of increasing maximal strength (high overload and slow movements).
Subsequently, he can increase the training potential of these methods using the combinations
of slow Barbell Squats with high overload and explosive Squat Jumps in the same microcycle,
and after they achieve improvement, in the same training session (Complex Method). Only when
the athlete achieves an increasing in his explosive strength through the use of all of the above
19
SHOCK METHOD
combinations of exercises, can he start using the Shock Method. These are the main rules for any
kind of sport.
In the case of gymnasts and figure skating athletes, who usually have a very short sport career
and achieve high sport results very early, the rules of Depth Jumps are a bit different. Its impossible to use overload exercises in pre-adolescence and adolescence. So, high level gymnasts and
figure skating athletes could start using Depth Jumps after the period in which they use the jump
exercises without overload.
XXIV TOPIC
Q: Russian sprint and jump experts, at least in the past, suggested that athletes should be able
to squat 2.5 times their body weight if they want to introduce high intensity plyometric training
to avoid injuries. So I want to ask one more question. Is it enough for a sprinter to squat approximately 2.5 times their bodyweight, and trying to go beyond that usually will result in a
waste of energy and time looking to run faster?
A: Russian sprint and jump experts, at least in the past, have suggested that athletes should
be able to squat 2.5 times their bodyweight if they want to introduce high intensity plyometric
training to avoid injuries.
I dont agree, I think that in order to avoid injuries while performing depth jumps, one needs
to concern themselves less with a high level of maximal strength, and focus more primarily on
enforcing and strengthening the legs muscles and joints.
20
BLOCK TRAINING SYSTEM
I TOPIC
Q: Can a concentrated loading program be used in the same manner to greatly increase hypertrophy? A typical concentrated loading program for absolute strength for bench press contains a large amount of work in the 2-5 repetition range. What if a concentrated loading program was followed where a large volume of work was performed in the, say, 7-12 repetition
range? Then, perhaps after the volume was reduced, the loading would be lower volume and
higher intensity during the realization of the LLTE, while still remaining within hypertrophy parameters. In your opinion, would a program such as this be possible? Could it be used to increase hypertrophy in the same manner as concentrated loading is used to increase strength?
A: I will try to give my opinion about the possibility to use concentrated loads to increase the
muscles mass, but before I have to expose my ideas about two issues.
1. I think its necessary to clarify the differences between loads concentration effect and
tapering effect. They are very similar, but not the same.
The loads concentration is related with the temporary separation of the training loads
with different primary emphases. The Tapering effect is related to the increasing (till exhaustion) and the successive immediate decreasing of the training loads volume. The
concentration (localization in a limited period) of loads with different primary emphasis
(their temporary separation with other types of training loads) is used to create the most
powerful and most persistent training stimulus to obtain the maximal adaptive effect
without increasing the total training loads volume in the preparation period. Both
concentration and Tapering use the Supercompensation phenomenon, but in different
manners. In the case of concentration, a loads increase does not lead to exhaustion.
Usually in traditional Olympic sport disciplines, to obtain an increasing in sport results its
necessary to simultaneously increase the different physiological parameters. For each increase of these parameters, different training means and methods [or different kinds of
load] are used (the loads with different emphasis). Traditionally, all of these kinds of loads
were used together in a complex-parallel manner with their rotation during every week.
So, all kinds of training loads were distributed in the whole preparation period in little
portions. The increasing of each volume of these portions was always related with the
increasing of total weekly loads volume.
In a high level athletes training, when a very high volume and intensity of training stimuli
is necessary, the complex-parallel organisation of loads is limited because the total volume
of physical loads that could be assimilated by the athlete during every determinate period
21
(Current Adaptive Reserve) is limited by the functional potential of hormonal adaptive

mechanisms.
If, in this period, the differently emphasised training loads are used in complex-parallel
manner, the athletes adaptive reserve is dispersed to obtain the increase of different
physiological parameters together. However, if one used only one primary load was emphasised, all Current Adaptive Reserves could be used to obtain an increase of only one
relative physiological parameter.
A correct sequence of training periods with different primary emphasis loads (the Blocks)
could ensure the final cumulative effect of their adaptive effects for increasing the complex sports results. In this case, the preparation periods total loads volume is the same (or
it could be less) as the loads in complex-parallel organisation, but in each Block, when the
organism is stimulated by only one kind of training load, the relative physiological function is subjected to a bigger load.
During the period in which a load is used with only one primary emphasis (Block), all
adaptive potential of the human body (which is limited by the functional potential of
hormonal mechanisms of adaptation) is used, without dispersion, to increase only one
morphological - functional human body parameter. Usually this effect is delayed, and its
obtained only through the positive accumulation of the successive training loads effects.
For this reason, the different primarily emphasised loads concentration is used only in
Conjugate-sequence system training (Block System training).
2. I think its necessary to also clarify the differences between strength training and hypertrophy training. There is the same misunderstanding between resistance training aims for
Olympic disciplines and Bodybuilding. What is the strength capacity? Its the capacity to
develop tension and overcome the external opposition (overload). In Olympic disciplines,
the sport result depends directly by the power expressed in the specific competition
movements, performed by the strength efforts produced in the movements with external
opposition determined by their specific objectives (Citius, altius, fortius the Olympic
motto, Latin for Faster, higher, stronger).
In Bodybuilding there are no specific competition movements; the sport result doesnt
depend on the power expressed in specific competition movements, but by the results of
morphological transformations of human body observed by experts (referee). The strength
capacity isnt a component of sport result, but is one of the factors of increasing muscle
hypertrophy. The resistance exercises, also called strength exercises, are the means that
assure the morphological transformation effect. Its possible to distinguish two important
factors that could assure muscular hypertrophy: sarcomeric hypertrophy and sarcoplasmic
hypertrophy.
There are different methods to obtain different kinds of muscular hypertrophy, but in any
case one needs to perform a high volume of resistance exercises with a progressive increase of overload, and following with an increase of the overloaded movements repetition number. The strength capacity is not always correlated with muscular hypertrophy be-
22
cause the strength capacity is affected also by neuro-muscular factors. The maximal
strength increase permits executing resistance exercise with the highest tension (highest
overload), but to also ensure a stable adaptive morphological reconstruction effect, it needs
also an increase of repetition numbers of the overloaded movements, and consumption of
proteins. For this reasons the strength training principles are only a part of Bodybuilding
training methodology.
Conclusions:
Can a concentrated loading program be used to greatly increase hypertrophy?
The same question could be formulated in another manner: Can the Conjugate-sequence system (Block system) be used to greatly increase hypertrophy? This issue has been already faced
in our forum. I can only add that its impossible to use the conjugate-sequence system in Bodybuilding in the same manner as its used in Olympic sport disciplines; I am sure that this system
could be successfully used in Bodybuilding with a different methodological approach. If you
find what kind of primarily emphasised loads could be used for increasing muscular hypertrophy, and if you find the correct sequence of these loads, the concentration of training loads can
be used.
II TOPIC
Q: In your latest reply you state:
"Strengthening of the anti-gravitational muscles through the use of the exercises with overload to develop Maximal Strength (if you are already strong enough, there is no need to increase
it notably)."First, are you referring to exercises such as squatting and deadlifting? And what sort
of overload techniques should be adopted? Second, how do I know when I have achieved a suitable level of strength? I have seen theories that suggest you should be able to squat 1.5 times
bodyweight and deadlift 2 times bodyweight. Do you subscribe to those theories or do you have
your own methods of assessment?
A: From the Block System Training methodology point of view, your strength training program should have the following periods:
Block A:
A1 - The preparatory stage: strengthening of the most important muscles for speed running,
their antagonist muscles, and upper body muscles; the use of 5-10 RM method.
A2 - The maximal strength stage: increasing the maximal strength of the pushing- up leg
muscles; the use of 1-3 RM method.
A3 - The speed-strength stage. Increasing explosive strength and maximal anaerobic power
with the use of the complex super-method, in which the first work (tonic) consists of 2
sets of 6-8 jumps with a Russian Kettlebell held between the legs, while the second
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work (developing) consists of 2 sets of 5-6 repetitions of multiple long jumps (6 or 8

jumping passes from leg to leg).
Block B:
B1- The specific power stage. Increasing of the running footsteps length and the anaerobic
alactacid capacity (of the alactacid threshold) with the use of the alternate leaps in slope.
B2 - The specific running speed stage. Track & Field Training: the performing of the 200 and
400 meter runs; specific training methods (including glicolitic interval training).
Block C: 400 meter and 200 meter distance running in preliminary competitions.
Your questions concern the strength exercises contents of the Block A (A1 and A2).
To understand well my following comments it will be better see the general scheme of the
training programs stages constructions in my book "Special Strength training: a practical manual for coaches": Program for High Level Tennis Players (page 113), Special Strength Training
Program For Basketball Players (page 104).
Stage A1 Main exercises:
Strengthening of the most important speed running muscle groups (involved in push up and
long footstep), for example:
- Barbell squat (5-10 RM)
- Heel (calf raise) with bar on shoulders (5-10 RM)
- Soleus- heel (calf raise) with weight on the knees (10 RM)
- Long jump exercises are executed on soft, resilient ground (page 42).
- Jumping exercises with overload: Squat jump with barbell and Scissor-lunge jumps
(Jump out of a lunge [stride] position with a switch in the legs, alternating every jump
[on page 44 figure 30]; see also the Program for Top Level Middle Distance Runners on
page 88)
- Exercises for the hip flexor muscles (for example, figure 31 on the page 44 or figures 6a,
7, and 8 on page 7)
- Long footstep walking with barbell on shoulders
- Low Scissor-lunge jumps with barbell on shoulders (the energise switches in the legs)
If you want, at this stage you could include other strength exercises (that you normally use)
and also Deadlifting, but I think that for runners, Squat is more important than Deadlifting.
Strengthening of upper body (arms, back, abdominal) and legs antagonist muscles with
standard block machine and free weight exercises (10 RM method) with large movements
amplitude (not with the Bodybuilding technique).
Stage A2 Main exercises:
Increasing the leg muscles maximal strength (to increase push up power):
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- Barbell squat (1-3 RM)

- Heel (calf raise) with bar on shoulders (1-3 RM).
You can also continue to use the hip flexor muscles exercises, but not so much. The barbell
exercises technique should be standard for Olympic sport disciplines. The level of the maximal
strength can be increased; still you should be able to squat 1.5 times bodyweight (I think that
your theory is right, but, anyway, its a very individual question).
III TOPIC
Q: How would this model be applied to an 800-1500 meter athlete? Would more power endurance strength training be included before and during the competition block?
A: For the 800-1500 meter the model must be changed a lot. Advice (the following program
is only a schema).
Block A:
A1 - The preparatory stage
1. Strengthening of the most important muscles for speed running, their antagonist muscles, and upper body muscles; the use of the 5-10 RM method.
2. Multiple long jumps (from leg to leg) on the 60-400 meter distance.
3. Aerobic running (cross).
A2 - The development of Local Muscular Endurance and the Aerobic threshold level.
1. Interval jumping exercises with overload (see my book Special Strength training: a
practical manual for coaches, page 43 3.4 Development of Local Muscular Endurance).
2. The Aerobic Threshold Fartlek.
A3 - Increasing the running footsteps length, Local Muscular Endurance, and Anaerobic
threshold level.
1. 200 800 meter Uphill running (page 47 of Special Strength training: a practical manual for coaches)
2. The Anaerobic Threshold Fartlek.
Block B:
The specific running speed stage. Track & Field Training: performing 800 and 1500 meters
runs; specific training methods (including glicolitic interval training).
Block C: 800 m or 1500 m distance running in preliminary competitions.
For your second question my answer is no if you use this program. Before and during the
competition block you can use only sprint training running exercises.
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IV TOPIC
Q: I desire to ask you a question on the course of the present components in Figure 5 (page
10) and Figure 7 from your article: "Organization of the training Process." The component f2 is
characterized by a 10-12% decrease of the functional parameters during the concentrated SPP
loads in Block A, while the component W is the body's effective work power in the specific conditions of a given work regimen.
1) What do these 2 components particularly refer to? Does the component W refer to the
course of the tests developed on the field? For example the times recorded by a sprinter on 100
meter tests in the tests made in the course of Block A? Why is the component f2 reported to functional parameters from the laboratory of the clinicians test? For example, the course of the levels of the enzymes in the blood in the course of Block A?
2) In Block A there is a large concentration of volume and as a result, the organism accumulates a large toil. Why is the component W in growth during the entire block A, while the component f2 is decreasing? Why is there this difference, yet the toil?
A: My compliments for your question because it focuses on an aspect that is very important.
1. Figure 12 represents the general
model of the Long Delay Training Effect of concentrated strength loads.
The curve f1 represents the dynamic
of strength parameters (Maximal
Strength, Explosive Strength, Starting
Strength, Acceleration Strength) as
measured by the special dynamometer (UDS) in laboratory tests. These
parameters are decreasing during the
concentrated strength loads use
(Block A) and consequently are in- Figure 12 - Basic scheme of the Long Delayed
creasing during the special power Training Effect of the concentrated strength
loads use (Block B).
Usually the strength parameters increase during the strength loads use; in the Block System of training, when the strength loads are concentrated (Block A,) the strength level decreases because the training effect of strength loads is realised with delay during the following Block B.
Different strength loads volumes used during Block A can assure different training effects
during Block B.
The middle case is represented in the graph f1. If the load volume is higher than the f1
graph, it can assure more peep decrease of strength parameters in Block A and their higher
sequential increase in Block B (f2). But in the case of too high loads volume use, the adaptation process could be broken (f3).
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Figure 13- General model for the organization of the Main Adaptation Cycle(MAC) using
the Block Training System
2. Figure 13 represents the General model for the organization of the Main Adaptation Cycle(MAC) using the Block Training System (this Figure is described also in my Italian
book La moderna programmazione dellallenamento sportivo on page 58). In Figure 7,
the component f represents the most important parameter of an athletes functional state in
a sport discipline.
In the strength-speed sport disciplines it can be the Maximal Strength and Explosive
Strength as verified by special dynamometer tests. In the endurance sport disciplines, the
component f represents the most important physiological power parameter, verified by
standard physiologic test procedures used in the laboratory or on the field. These parameters can be the Maximal Anaerobic Power (Margaria test, Wingate test), the Anaerobic
Threshold speed or power, and the VO2 max speed or power (Conconi test, or other similar tests). Each of these parameters is correlated with some strength capacity characteristics. The concentrated strength loads of Block A bring a decrease of physiological power
parameters (curve f1) because the Strength level decreases.
3. In Figure 7, the parameter W represents the power of work in a specific regime, which is
verified by the specific tests on the field or by the competition exercises result. As all the
curves in this scheme, the curve W points out only the general tendency of parameters
changing. Its not possible to verify the true dynamic of W levels change during Block A
because in this period the athlete must not perform the competition exercise with maximum effort. For this reason, in Figure 7 the dynamic of curve W during Block A is only
hypothetical. In different sport disciplines and in different cases of Block Systems use,
the parameter W could also not change or could decrease, depending on the correlation
level between the parameter W, the parameter f, and Strength parameters.
In general, the W parameter should not decrease during Block A because of the athletes
technique mastery. The Block System is intended for high level athletes with a high level
of motor potential, who are highly capable of utilizing it in a specific motor regime (the
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high technique mastery level). Thanks to a very good capacity to utilize their motor potential, the high level athlete is able to maintain his or her specific work power level despite
the decrease of strength.
V TOPIC
Q: Have you ever worked on the application of Block System training for the pole vault?
Have you got any examples?
A: The Block Training System is used and has been used in pole vault, as with every jump
disciplines of Track and Field. Only one particular note it needs more specific work in Block
A. This specific work means whole competition exercise executed with low level effort. At the
moment I do not have a practical example of Block System training program for pole vault
jumpers, but I will try to find it. Be patient.
VI TOPIC
Q: I would like to rephrase my last post. Many programs utilize the Olympic lifts for the improvement of other sports. I would like to ask if you could outline how the blocks would differ
from each other in an Olympic lifting program designed just for an Olympic style weightlifting
competition. Also, at what stage would the lifter utilize the shock or stimulation methods that you
describe in your articles?
A: Thanks for your question. By chance, these weeks Ive been working on this issue for the
new edition of SST: Practical Manual for coach. After your first post I tried to answer you in a
synthetic way that is more appropriate for a forum, but I didnt finish because there are many
important details in the Olympic Lifters Block system program that is difficult to synthesize. At
the moment I can only give you indication about the general model of Olympic lifter block system, it could be represented in three blocks dedicated to improve:
- Block A Maximal strength
- Block B Explosive strength and power output
- Block C Maximal power output in the specific competition exercises.
The Shock method should be used starting from the end of Block A until Block C with gradual increasing of its intensity (the fall height); but, its important to know how to link this
method with the others in the training sessions and in the different micro-cycles of Block A and
Block B. I know that this is a non-exhaustive answer, but I think you can understand that all the
aspects of this issue need to be treated in an article or book.
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VII TOPIC
Q: I have your SSTM manual and am trying to put together my training year. As I think shot
put is a speed strength sport:
I. GPP (4 weeks)
II. Development of max strength repeat serial variant 2 for hypertrophy (10 weeks)
a) one 4 week cycle: 3 - 5 sets of 8 -10 reps
b) one 6 week cycle: 3 - 8 sets of 3 - 8 reps
III. Development of max strength repeat method (12 weeks)
a) 4 week cycle: 2 - 4 sets of 2 - 3 reps
b) 4 week cycle: weight releaser work - 120% - 140% of 1rm released to 80%
c) 4 week cycle: 2 - 4 sets of 2 - 3 reps
IV. Development of explosive strength (8 weeks)
a) Two 4 week cycles, including a deload week
b) Use the complex method
c) Cycle the following:
i. Squat at 90% followed by Kettlebell jumps
ii. Kettlebell swings followed by standing broad jumps
iii. Deadlifts at 90% followed by kettlebell swings
iv. Bench press at 90% followed by plyometric pushups
v. Plyometric pushup followed by medicine ball put throws
vi. Push press at 90% followed by sandbag jerk for height
V. Development of high speed strength (8 weeks)
a) Two 4 week cycles, including a deload week
b) Contrast method
i. Overhead kettlebell throw(16kg) followed by Deadlift with 90% of max
ii. Medicine ball push put followed by bench press
iii. Sand Bag jerk for height with 30 - 40% of max followed by Push press at
90 to 95%
VI. Maintenance (4 - 6 weeks)
I would be throwing all through these cycles using Alternative Method variants 2, 3, and 5 in
the last 22 weeks of the season
A: Your program is quite OK. I only dont understand the contrast method of the high speed
strength stage. I think that the maximal strength exercises should be followed by speed-strength
exercises and not vice versa. I imagine your program in the following scheme:
Block A. Concentration of strength work (22 weeks):
Block A1. Development of max strength repeat serial variant 2 for hypertrophy (10 weeks).
Block A2. Development of max strength repeat method (12 weeks).
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Block B. The intensification of work regime (16 weeks):

Block B1. Development of explosive strength (8 weeks)
Block B2. Development of high speed- strength (8 weeks).
Block C. The competition stage (4-6- weeks).
I think that you need to add in your program only specific work. In the first two stages it
should be the competition exercises execution with lighter weight and without maximal effort.
The objective of this work is to not lose the specific rhythm of the competition exercises movements. During the following stages this type of work should be gradually substituted by the contrast weight shot putting executed with gradual increases of power effort.
The right choice of strength exercises have to be done in coherence with the competition exercises technique. I am not the expert in the Shot put technique, but to my knowledge of Shot
put technique, I think that your choices are in the right direction. For the specific training stage,
it could also be useful to include single elements of the competition exercise:
- Back jump from the Shot put start position (first part of the competition movement) as
long as possible
- 3-5 consecutive back jumps on the right leg from the Shot put start position (repetitions
of the first part of competition movement) as quickly as possible
- Back jump from the Shot put start position with a barbell on the shoulders or with a Kettlebell in the right hand directed more aloft(upwards) than in back (in the start position
the Kettlebell should be putted near the right leg)
- Shot put (the second part of the competition movement) with weight, trying to direct the
weight more aloft over some landmark, put on a tree branch 2 -3 meter away from the
athlete. The distance from the athlete and the tree should be gradually increased of 0.5
1 meter after every 2 repetitions of exercise.
VIII TOPIC
Q: It is clear that the volume of a concentrated strength block depends on athlete specific factors, such as the athletes preparedness and recovery capacities. Therefore, the load should be
determined experimentally since its athlete dependant. Yet, in the conditions in which we monitor
the athletes parameters (bodyweight & heart rate tendencies) and his ability to execute explosive efforts, are there any guidelines which would show prudently how much we can allow explosive strength to decrease, without any ill effects? Im sure there is an optimal range, and dropping outside the range would make overtraining a very real danger. On the other hand, allowing
explosive strength to drop too little may mean a weaker training effect than in the optimal range.
Do you have any recommendations concerning this issue?
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A: If I understood this question well, you asked me how its possible to find out the optimal
volume of loads to be used in Block A (the concentrated maximal strength loads) that have to ensure no excessive decrease in explosive strength so that the collapse of the adaptation process
will not be reached.
To synthesize, your question focused two important issues:
1. How to plan the optimal volume of strength loads
2. How to develop (realize) and how to manage (control) the training process
I have to say that these are two basic elements of my conception of the Programming of
training. Many people that read my book Programming of training lost the basic idea of my
conception of Programming, thinking that it is only the Block model of preparation.
My conception of Programming concerns the rules and methods that elaborate the training
plan and realize it in practice. This conception was elaborated in the 1960s and was named Programming because at that time nobody used the terms System Analysis and Process System Design together in the sport sector. Now, after many years, I dont wish to change the term Programming because someone is using System Analysis and Process System Design in sport
training in an extensive way, mixing the analysis of biological aspects (focused in my Programming) with other aspects (logistic, economics, and so on). In every sector (not only sport),
when you start the analysis of a system you have to fix (and write down) the point of view
and the context very clearly to delineate the data and function for analysis. Reading the articles
of the persons that write about System Analysis and Process System Design in sport training I
have always the feeling that they miss this step, especially for the context.
Coming back to your questions, I have to say that in Programming there could not be univocal answers; they depend on the many variables that define the system (the athletes starting
level, the time table of competitions, the goals etc...), and for this reason I can give you only
general suggestions.
1. The total volume of the strength loads that should be used in Block A is settled on the base
of the total volume of these loads (kg and repetition number) that the athlete performed
during the whole preceding preparation period. This value is the indicator of the Block A
optimal load quantity for the athlete.
2. The duration of the blocks should be calculated based on of the duration of the preparation
period of the athlete: each block should be of the same duration.
3. The total strength loads volume must be distributed in Block A based on the general rules
of microcycle construction of strength sport disciplines (this is the more simple way) or
based on the more sophisticated microcycle models (see my article in SSTM). This is the
most complicated component of the training programs planning because in a microcycle,
the correct regime for work recovery is very important to avoid overtraining.
4. The optimal level of the explosive strengths decrease should be not more than 10 12%.
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IX TOPIC
Q: I am an Italian bodybuilder and I wish to ask you some questions on the Block method as
applied to bodybuilding. What do you think of using these means, training in two various Blocks,
A and B?
Block A: strength
1. Max Effort: fewer sets of 1-2 reps with longer recoveries between sets (3-6 minutes) with
basic exercises (squat, deadlift, bench press, military press, incline bench press, chin ups,
and rows)
2. Dynamic Effort, explosive strength: many sets (8-12) of 1-10 explosive reps with 50-75%
1RM and with shorter recoveries between sets (30 seconds-1 minute).
3. Plyometric work (Jump).
Block B: hypertrophy
1. Fewer sets (3-6) of 5-15 reps with longer recoveries between sets (4-6 minutes), and with
mostly basic exercises for hypertrophy of white fibers.
2. Many sets (6-20) of 8-20 reps with shorter recoveries between sets (30 seconds-2minutes)
and with mostly isolation exercises to hypertrophy red fibers.
A: The Block System has been elaborated (developed) for the Olympic sports. The principal
objective in the Olympic sports is the improvement of competition movements; in other words,
the increase of their power. In the traditional training system these objectives were obtained using a complex-parallel way (with the constant "rotation" of the principal training means during
the microcycles of the preparatory period). The Block system is based instead on the conjugatesequence development of the principal components of the competition movements power; at the
beginning, the strength component is developed, while later, the speed component.
What are the principal components of the result in Bodybuilding? I think that in Bodybuilding
the principal objectives of training are not linked with the improvement of the motor actions, but
an increase in muscular mass and a decrease in subcutaneous fat. From my knowledge, Bodybuilders always use the Block System in this manner:
Block A for muscular hypertrophy.
Block B to decrease the subcutaneous fat.
Nevertheless, muscular hypertrophy can be achieved in different ways with a sequence using
different methods. A primitive example of this: at the beginning, increase the number of motor
units (muscular fibres) involved in the movement, and later, increase their measure.
Your colleague Sergey Strucov has proposed this other idea (see his post in the forum): at the
beginning, increase the size and number of the myofibril sarcomeres; after, increase the myofibril sarcoplasmatic reticulum. These objectives are realized using different execution techniques
of exercises. If in a Block system program there must be a sequence of objectives, like those exposed before, what you proposed are not clear in their objectives.
32
In your Block A the objective is strength. The first exercise is what assures the increase of
maximal strength of great muscular groups. The second exercise could be probably used for the
development of Local Muscular Resistance. The third exercise could be used for the development of explosive Strength and Reactive ability. What could connect these exercises with the
principal objectives of Bodybuilding training? The methods used for Block B exercises are not
clear to me. In these exercises, what could assure the hypertrophy of the slow muscular fibres or
the fast muscular fibres?
As I wrote to Sergey Strucov, I would like remind you that I didnt elaborate Block System
training for Bodybuilding. I was never directly involved in it and have never published any publications about Block System training for Bodybuilding. So we are discussing something that is
new to me: how it is possible to use this model of training organisation also in Bodybuilding, a
sport discipline very different from Olympic sports.
You proposed:
Block A. Strength: the improvement of the neuromuscular component of strength (increase in
the number of motor units recruited in movements).This objective is obtained through the use of
Olympic sport discipline methods: maximal strength effort, repetition method, and explosive effort method:
1. Max Effort: fewer sets of 1-2 reps with longer recoveries between sets (3-6 minutes) with
basic exercises (squat, deadlift, bench press, military press, incline bench press, chin ups,
and rows).
2. Dynamic Effort, explosive strength: many sets (8-12) of 1-10 explosive reps with 50-75%
1RM and with shorter recoveries between sets (30 seconds-1 minute).
3. Plyometrics work (Jump).
Block B. Muscle Hypertrophy: increase the muscular fibres measure (separately, Slow
Twitch Fibres and Fast Twitch Fibres).
1. The Fast Twitch Fibres hypertrophy development through the exercises which are performed with a complete rest intervals (fewer sets (3-6) of 5-15 reps with longer (largo)
recoveries between sets (4-6 minutes), and with mostly basic exercises for hypertrophy of
white fibres).
2. The Slow Twitch Fibres hypertrophy development through the exercises which are performed with interval regime (many sets (6-20) of 8-20 reps with shorter recoveries between sets (30"-2 minutes) and with mostly isolation exercises to hypertrophy red fibres).
Block C. Reducing subcutaneous fat (the appropriate methods are not yet described, but it
could be the traditional Bodybuilding relief perfection methods).
Ill try to give you my opinion.
1. The sequence of the Blocks finalizations (A-B-C) seems reasonable enough to me.
2. Regarding the means and methods used in Block A (increase of Maximum Strength) its
necessary to add that:
- All exercises should be executed with large ampleness of movements
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The first exercise method must be changed from the beginning to the end of Block A:
from the 10RM method use to the maximal strength effort repetitions method use;
- The second exercise should be executed with a slow concentric phase and a very fast
(explosive) eccentric phase: the 5-10 repetitions sets with 50% overload weight and
with complete rest intervals between sets
- The second exercise should be also executed in 5-6 repetition sets with 60-70% overload weight, with brief muscle relaxation between each repetition and with complete
rest intervals between the sets
- The third exercise could be represented by Drop Jumps (Shock method) with the execution technique proposed by Sergey Strucov, and by Russian Kettlebell Squat Jumps.
3. Regarding the means and methods used in Block B (muscle hypertrophy), I have to say
that the exercises of Block A already ensured FTF hypertrophy, so Block B only needs to
continue this process with the most appropriate methods. The separate strength development of STF is not easy and I am not sure that it will be possible to increase the volume
separately of STF by extending set durations and reducing the rest intervals of Block A
exercises. This is the actual problem of modern sport training methodology: in the endurance sport disciplines, the separate increase of aerobic and anaerobic capacities (also with
the use of different overload training methods) is very important for the high level athletes. If this is also important for bodybuilders we could try to use in your Block B the following methods:
- To obtain FTF hypertrophy, your first exercise should be used with 85% overload,
with maximal repetition numbers in a set, performed very slowly, with large ampleness
of movement, and with complete rest intervals.
- To obtain STF hypertrophy, its possible also to use the first exercise with a traditional
pyramid method, because the second part of the pyramid, maybe, could assure the
STF are involved in the work.
- To obtain STF hypertrophy, the exercises could be performed using traditional Bodybuilding techniques: without maximal ampleness of movements, with 10-40% overload, and in a regime of 30-60 second set duration (till the burn pain), with active recovery intervals of 5-10 min duration.
Your third exercise proposed for Block B seems to me more adapted for Block C.
If we are talking about the organisation of the Block system in Bodybuilding, I have to repeat
that it should be realized in completely different ways with respect to the Olympic disciplines:
with another base of principles of the conjugate-sequenced use of differently emphasised training
loads. In what way is it possible to create this system? Because I dont have the experimental
data of the practical application of this system in Bodybuilding, I can only explain my opinions
regarding the possible conceptual theoretical models that could be used.
In Bodybuilding, its not necessary to increase the power effort of the competition exercise as
it is in Olympic sport disciplines. The final objective of Bodybuilding training is muscle hypertrophy. So, the specific exercises in this case should be represented by high volume (repetitions
34
number) overload exercises performed slowly without muscle relaxation. To involve the major
part of muscle mass in the morphological reconstruction process, ensured by this specific
method, one needs to activate the neuromuscular mechanism of strength capacity (to wake up
the sleeping motor units). This allows the specific exercises to be performed with heavier
weight. The maximal effort exercises and the use of the Shock method should ensure this possibility. So, the explosive strength exercises are not the only specific means that could be used to
stimulate the CNS for increasing maximal strength. Before you start using these two very hard
training methods, one needs to prepare the neuromuscular apparatus of the athlete during the
special preliminary training stage.
So, with the use of the classic variants of strength training methods, the Block system could
be created, for example, in the following way (Note: Remember that each block must include the
training means of the preceding and the following blocks; the training methods of each current
block must be gradually substituted by the following blocks training methods).
Block 1. The preliminary stage.
Could use the exercises of your Block A1.
The 10RM exercises should be performed slowly with maximal amplitude. The explosive exercises should prepare the athletes for the use of the following Shock methods.
Block 2. Increasing maximal strength based on the functional-morphological reconstructions
without excessive muscle hypertrophy
One Could use the serial-repetition method (the exercises must be performed without muscle relaxation):
Set 1 - 8-10 repetitions with 80% weight, 3-4 min rest.
Set 2 - 5 repetitions with 90% weight, 3-4 min rest
Set 3 - 3 repetitions with 93% weight, 3-4- min rest
Usually, use 2- 3 series of all three sets with 6 8 minutes of rest between each series.
Block 3. Increasing maximal strength based on the neuromuscular mechanisms stimulation.
One needs to use the maximal effort method (the exercises must be performed slowly with muscle relaxation):
1. 2-4 sets of 2-3- repetitions with 90-95% weight. Rest intervals of 4-5 min.
2. This method could be used only every 10 14 days:
- Set 1 -1 repetition with 90 95% weight,
- Set 2 -1 repetition with 95 100% weight,
- Set 3 -1 repetition with 100 or more than 100% weight.
Every set should be executed two times. Rest Intervals of 4-5 min.
3. The Shock Method.
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Block 4. Increasing maximal strength based on the functional-morphological reconstruction with

muscle hypertrophy.
Could use the repetition method (the exercises must be performed without muscle relaxation):
2-3 sets of 10-12 repetitions with 75-80% weight), 2 min rest.
The Block 3 methods and the Block 4 methods could be used in the same training stage in a
more traditional way: for example, using the maximal effort exercises only once a week (one
training session the maximal effort method, the other training session the repetition method).
Also, its possible to start using only the maximal effort methods (until the stabilization of the
maximal effort weight increases) and, after that, to use only the repetition method (until the new
stabilisation of maximal strength increases). This changing of methods could be used several
times.
Block 5. Increasing muscle mass without increasing maximal strength.
Could use hypertrophy training methods with a gradual increase in training volume (total repetitions number); for example, the pumping super series of 30-60 second exercises with lower
(30-70%) weight executed with reduced amplitude.
Block 6. The pre-competition preparation
Could use all of the traditional methods of reducing subcutaneous fat.
So, in the second part of the Block system training model for Bodybuilding, the intensity of
loads (the overload weight) should be gradually decreased, but the loads volume (the repetition
number) should be gradually increased.
X TOPIC
Q: How would you place exercises that have very high dynamic correspondence in blocks
where the Stimulation Method is used? Should they be performed at the end of this workout, later
in the day, a different day, or not in this block at all? Is there a difference with loads that are
multi jointed but have very high dynamic correspondence? Do you suppose there may be a
heightened risk of injury by using 95% loads in single joint exercises?
A: 1) How would you place exercises that have very high dynamic correspondence in blocks
where the stimulation method is used? Should they be performed at the end of this workout, later
in the day, a different day, or not in this block at all? The Stimulation Method is the SuperMethod of SSP that must be used only by high level athletes in training sessions dedicated to explosive strength improvement; in the case of the Block Systems use, at the end of Block B. In
this training session the athlete must not use any other SSP exercises. More specific training exercises must be used in the subsequent Block C.
36
2) Is there a difference with loads that are multi jointed but have very high dynamic correspondence? The Stimulation Method cannot be seen as single joint exercises with subsequent
multi joint exercises, but as two exercises, each with a different emphasis (maximal strength and
explosive strength), in which the same muscle groups are involved. The first exercise (maximal
strength) assures the stimulation of CNS that allows execution of the second exercise with higher
power output.
3) Do you suppose there may be a heightened risk of injury by using 95% loads in single
joint exercises? The use of single joint exercise with 95% overload could be very dangerous if,
in the preceding period, the athlete doesnt perform the exercise with lower overload weight.
XI TOPIC
Q: How long do you expect residual effects from the Stimulation Method into Block C? Also,
should Block C be concentrated with Specialized exercises and the use of the Shock Method? For
a team sport (i.e. basketball), how long should this block last?
A: 1) How long do you expect residual effects from the Stimulation Method into Block C?
Usually the residual effect has the same duration as the Stimulation methods use.
2) Should Block C be concentrated with Specialized exercises and the use of the Shock
Method? Sometimes in block C its possible to use 1- 2 series of Depth Jumps. In this case, the
depth jumps are not finalized towards improving explosive strength, but rather they are used as a
method of neuro-muscular stimulation.
3) For a team sport (i.e. basketball)l, how long should this block last? Usually all blocks have
the same duration. The duration depends on the total preparatory period time. In the case of a
very short preparatory period time, Block C could be put in the first part of the competition period or it can take all competition period. In this last case the training loads programming of
Block C would be not easy.
XII TOPIC
Q: Is the concentrated strength phase fractal? In other words, could we change the scale of
time that you execute the whole phase and still get the same outcome? Could you have a concentrated phase that is 2, 3, or 4 weeks long? Would the changes that occur after a traditional concentrated phase of 6 weeks to 3 months be rescaled in 2 to 4 week blocks? If so, would it not be
more effective to have smaller phases of "cycling" through A, B, and C type training in a year?
Would progress not be more sustained with smaller phases constituting the annual training program?
37
A: Of course the strength concentration phases could be 2 or 4 weeks long. It depends on the
type of sport discipline, duration of preparation periods, and calendar of competitions. It depends
also on the role of strength training in the whole sport preparation system.
A longer preparation period could permit longer concentration phases, which could also bring
a more deep morphological transformation effect (to increase power output in specific competition exercise). This is particularly important in sport disciplines where the sport result is directly
determined by the physical preparedness of the athlete. For example, in Track & Field jump disciplines, increasing push up explosive strength assures an increase in sport result.
In sport games (tennis, soccer, basketball, etc.) the preparation period usually is very short
and the sport result is influenced more by other factors such as psychological, technical, and tactical mastery. The physical preparation training, and particularly strength training, should assure
an optimal and stable level of multilateral physical conditioning during the competition period,
which is the basis for specific sport mastery. So, in these sport disciplines the concentration
phases could not last more than 2-4 weeks and, in this case, the strength increase would not be
very high.
A shorter concentration phase should be used also in sport disciplines where the sport result is
determined mainly by the athletes technical mastery, for example, in Track & Field throwing
events. Too high of a strength increase could disturb a very sensitive specific biodynamic
structure of the competition exercises technique. For this reason, progressing in strength exercises should be done gradually by taking small steps.
XIII TOPIC
Q: 1. Where would you align the 100,200, and 400m respectively? Are they grouped with the
jumps or are they categorized as requiring a high level of technical mastery? In other words,
what is the minimal length for the concentrated strength phase for these events?
2. In the phase directly proceeding the concentrated strength phase, where recovery is paramount to realize the beginnings of super-compensation, what type of activities would be used for
100-400m athletes?
3. What strength methods could be used to improve the explosive strength and explosive reactive strength of a 100-400m sprinter, and what would be the absolute minimum length of the
concentrated strength phase to elicit the required effect?
A: As I understood, all three of your questions regard the application of Block System training for sprint running. To understand the basic principles of the Block system training I suggest
you read my articles presented on this site, as well as my forum answers about ConjugateSequence System and Block system training. You can find an example of Block system training
for 400m running in the thread The stimulation method (see my answers to Jamie Douse).
Block A:
38
A1 - The preparatory stage. Strengthening of the most important muscles for speed running,
their antagonists, and upper body muscles with the use of overload exercises (5-10 RM
method), as well as long (low intensive) jump exercises.
A2 - The maximal strength stage. Increasing pushing up maximal strength with the use of
overload exercises (1-3 RM method).
A3 - The speed-strength stage. Increasing of explosive strength and maximal anaerobic power
by using short jumps and leaps with intensive push ups, or with the use of the complex super-method, in which the first work (tonic) consists of 2 sets of 6-8 jumps with a
Russian Kettlebell held between the legs, while the second work (developing) consists
of 2 sets of 5-6 repetitions of multiple long jumps (6 or 8 jumping passes from leg to
leg).
These exercises should be performed three times a week. On the other days light running exercises (prolonged aerobics cross running, long accelerations etc.) and auxiliary exercises
(stretching, core and postural gymnastic etc.) should be performed.
Block B:
B1 - The specific power stage. Increasing the running footsteps length and the anaerobicalactic capacity (of the alactic threshold) with the use (three times a week) of alternate
leaps on a slope. On the other days you should perform the same exercises like in Block
A, but instead of cross running one should perform the aerobic fartlek with very careful
and gradual increases of anaerobic threshold speed level.
B2 - The specific running speed stage. Track & Field Training: performing the 200 and 400
meter runners specific training methods, including glicolitic interval training.
Block C: 400 m and 200 m distance running in preliminary competitions.
The running exercises should be used during all three blocks with different levels of power
output (speed) and different methods. The principles of these exercises use and their placement
in a Block training program are described in my article Speed training for high level athletes.
The running exercises power output (speed) must be increased from the low level of Block A
till maximal level at the end of Block B and of Block C (see my article Speed training for high
level athletes). The specific running technical work must be concentrated at the end of Block B
(B2) and in Block C. The general changing of Blocks contents must be determined by the Superimposition principle (see my article Organisation of training process).
The strength methods to improve the Explosive Strength, High-Speed strength, and Reactive
Ability, adapted for a 100-400m sprinter are described in my book Special Strength training: a
practical manual for coaches (chapter 2.2, pages 25 36).
Regarding the length of the concentration strength phase, it depends on the preparation periods duration. Its very important to understand that Block system training is elaborated for
high level athletes and finalized to obtain sport result improvement in an exact moment of time
(the competition date). For this reason, all temporal parameters of a Block system training pro-
39
gram should be determined by the yearly competition calendar of an athlete (see my article The
skills of programming training process).
In the case where the athlete has a series of competitions in the competition period, the preparation period duration should be divided into two main stages (Block A and Block B). In the
case of only one important competition, the preparation period should be divided into three
blocks (A, B and C). You can use any duration of strength concentrated loads (from one week to
one month) depending on the time that you have from the preparation period to the competition.
The basic principle is: if you have at your disposal a longer preparation period, you have more
time for the concentrated strength stage, and thus could obtain a higher level in the final sport result.
XIV TOPIC
Q: In your book "Special Strength Training", you provided a concentrated phase for improving the acceleration of a 100m sprinter. I am aware that explosive strength and max strength is
the main prerequisite for the first 30m of the 100m race. I am also aware that reactive strength
is an important factor for max speed in the final section of the 100m sprint. Did you develop a
strength phase for a 100m athlete that was the opposite of Mr. Zubovs? In other words, do you
have a concentrated strength phase for improving the 30-100m phase of the 100m sprint? If not,
what would be the main exercises that could be used to construct such a strength training phase?
A: To maintain the speed in the 30-100 meter phase of the sprint one needs have a good Alactic anaerobic capacity (high level of Alactic threshold). Block B of my Block system program
for sprinters is finalized for developing this capacity, using alternate leaps on a slope (see the
short uphill running in the book Special Strength training: practical manual for coach, page
47). In Block B, one could also use the serial-interval method of scissor jumps with overload (the
description of technique is in The program for Top level Middle Distance runners, page 88).
The scissor jumps with overload should be performed in 10 seconds (one set) in the following
regimes during Block B:
B1. 8-12 sets with 60 second rest (2-3 series with 6-8 min of rest)
B2. 8-12 sets with 30 second rest (2-3 series with 8-10 min of rest)
B3. 8-12 sets with 10 second rest (2-4 series with 10-12 min of rest).
XV TOPIC
Q: "A shorter concentration phase should be used also in sport disciplines where the sport result is determined mainly by the athletes technical mastery, for example, in Track & Field
throwing events. Too high of a strength increase could disturb a very sensitive specific biody-
40
namic structure of the competition exercises technique. For this reason, progressing in strength
exercises should be done gradually by taking small steps.
A couple of questions:
1. How much is too high of a strength increase for a thrower?
2. What is meant by progressing in strength exercises should be done gradually by taking
small steps?
A: In the sport disciplines where the sport result is determined largely by the athletes technical mastery (discus, javelin, high jump etc.), it is very important to organize the increase in
strength with the improvement in the capacity to realise the strength in the competition movements. If the athlete uses a very effective training method, he or she can have such a high
strength increase that the specific perception of his competition exercise technique cannot keep
up. This happened with Yanis Lusus before the Tokyo Olympic Games. He used a very hard
variant of the Shock method that assured a very high increase of explosive strength. The athlete
lost the specific perception of the throws running start (the rhythm of steps), and, consequently,
his old technique was not adequately adjusted to his new level of explosive strength. The short
time of the pre-competition stage didnt allow him to refine a new technique and he lost the gold
medal in Tokyo.
The concentration of strength loads is a very effective method that assures a very high increase of the strength capacity, but this needs to be correlated with the competition exercises
technique. This method must be used only in the personalized Block system training program
with well elaborated specific stages: the forward step of increasing strength, assured by Block
A (concentrated strength loads) must be followed by the use of specific methods that assure a
gradual improvement of the capacity to realize this strength in the competition movements
(Block B and Block C).
In sport disciplines with complex technique it is better to use Blocks of shorter duration: in
this case, the strength increase will be not as high and the drastic technique corrections shall
not be needed. This method is not recommended for less qualified athletes with unstable levels
of technical mastery. One last consideration: the classic technique of short put is usually not very
complex.
XVI TOPIC
Q: I was curious as to the "optimal" way to properly taper a short sprinter (100-200m) during
weight training for competition, while also providing enough stimulation and overload so as not
to detrain the athlete.
A: If I understood well, you are interested in the optimal planning of the pre-competition period of Track & Field sprinters. This is a very complicated issue because there are no universal
answers to this question: it all depends on the training program used by the athlete in the preced-
41
ing preparation period. I suggest you read my articles about Block System training. In the Block
System, the Taper effect is not used, but the Long Term Delayed Effect (LTDE) of concentrated
SPP loads.
The LTDE and Taper are based on the physiological phenomenon of Super compensation, but
they are two different training modalities. Tapering is used in the pre-competition period and has
two subsequent training stages: the exhaustive training work with a big volume and intensity
of loads, and the following stage with drastically reduced volume and intensity of training loads
(Reduced Training-Costill et al. 1988 or Tapering - Houmard, Johns, 1994).
Usually, the use of the Taper is finalized not for increasing the energetic resources of the athletes organism (in that moment these recourses must be already at a high level), but to activate
the energetic potential of the athletes organism before the competition stage. The LTDE of the
concentrated strength loads is used at the beginning of the preparation period to assure the increase of the organisms energetic potential that permits an increase of the training effect of the
means used in the following training period. In other words, the use of the Taper can be viewed
as the sequence of two training stages with:
- The loads of high volume and intensity,
- The low level loads of volume and intensity.
The use of the LTDE can be viewed as the sequence of two training stages with:
- The loads of high volume and low intensity,
- The loads of low volume and high intensity.
Nevertheless, there are two other important differences between the use of the Taper and the
use of the LTDE.
1. The first part of the training plan with the use of the LTDE (Block A) does not include
exhaustive, but rather concentrated loads. The word concentrated means isolated
from other and localized in limited time. For example: in speed-strength sport disciplines, Block A is primarily used for maximal strength overload exercises; therefore, all of
the adaptive processes of the athletes organism are involved to increase his specific energetic potential. The volume of these loads achieves the maximal level of the athlete not
because the athlete uses a very high level of overload exercises in each training session,
but because he uses only these kinds of training sessions in this period where all the training time is dedicated primarily to one type of work, and all adaptive energy of his organism is not directed for other works. This doesnt mean that the athlete must use hard
strength exercises every day: the training loads in the microcycles of Block A must be organized rationally; they must not disturb the recovery processes and must assure the morphological-functional transformation. Only in this case will it be possible to obtain the increase of the functional state of the athletes organism (with its overreaching) in the subsequent training stages, Block B and C.
2. The second part of the training plan with the use of the LTDE isnt a simple decrease of
volume with an increase of intensity of the same training loads, but rather its the change
of loads emphasis. The decrease of volume loads (i.e., the decrease of the number of repe-
42
tition in overload exercises) have to begin at the end of Block A, because during Block A
the overload weight must be gradually increased. In Block B, the loads volume is decreased because more intensive training means are used (overload jumps, intensive
bounces and short running starts). In this period also the loads (exercises) specificity must
be gradually increased.
XVII TOPIC
Q: I have several questions dealing with basketball. How do you condition all the energy systems that a basketball player uses during a game? Would you condition each system simultaneously with equal focus in a Block, with varied focus, or would you only train one at a time (i.e.
only one quality in each block)? Would you be able to perform this training at the same time as
training for power/vertical jump improvement, or would the conditioning limit gains from the
power training?
A: Your questions concern the training strategy that should be settled in relation to the preparedness level of athletes and their competition calendar. If athletes need a great increase of their
physical preparedness level (and they have time to do it), I suggest you use the Block System of
training model. Each Block of Block System training does not have such a rigid subdivision of
its finalization as to train one at a time (i.e. only one quality in each block). Each block must
have one-two primary load finalizations (see my article about middle distance training). In the
sport games, Block System training also has another particularity-it envisions that the athletes
constantly carry out their technical work. For the above considerations, the Block System training model of a basketball preparation cycle is very complex. I can only indicate you the way to
elaborate this system.
The main objectives of basketballs physical preparation are:
- To improve the athletes capacity to carry out the basketball competition activity at
higher intensity levels (higher speed in body displacements, higher jumps, and more
powerful ball shots and passes)
- To assure that this competition activity will have the lower energy cost for the athletes
organism.
The speed of body displacements (the start accelerations and the change of directions) and the
height of jumps are influenced by the power output of the legs push movements (i.e.: by the explosive strength of leg extension muscles). The explosive strength of leg extension muscles is
limited by their maximal strength. As a consequence of this consideration, we can fix the first
element of training strategy for basketball physical preparation: maximal strength of legs extension muscles explosive strength of legs extension muscles start running speed and jumps
height.
The power of passes and shots (the velocity of balls flight) is fixed by the explosive strength
of muscles involved in these specific movements. The explosive strength of these movements is
43
limited by their maximal strength. So, we have the second element of the training strategy:
maximal strength of upper body muscles explosive strength of specific movements power
of shots and passes.
In the preparation cycles plan, these two strategic lines (speed of body displacements and
power of passes and shots) could be used concurrently because they include the same sequence
of the changing of loads with different emphasis. The maximal and explosive strength of leg extension muscles are also basic factors of Maximal Anaerobic Power (MAP). The high level of
MAP assures the execution of higher intensity elements of the basketball competition activity,
with lower involvement of the glycolitic energy supply mechanism. The high level of MAP also
assures the lower involvement of recovery processes. The combination of leg strengthening exercises, bounces, and jumps with specific basketball drills ensures the ability to increase specific
speed and maximal anaerobic power.
Now we have to improve the recovery capacity. The recovery capacity is based on the capacity to rapidly pay the oxygen debt or, in other words, to eliminate lactate from muscles during
rest. If the high level of MAP assures that this debt will be lower, the high level of VO2 assures
the possibility of rapidly increasing the aerobic process in the rest period and eliminating HLa
more quickly. The most important method for improving VO2 is interval training, preceded by
continuous aerobic running and aerobic fartlek. So, we can fix the training strategy line to improve the recovery capacity: prolonged aerobic running aerobic fartlek interval training.
Prolonged aerobic running and aerobic fartlek can be carried out at in the same period with
maximal and explosive strength loads. Interval training must be carried out only after increasing
the maximal speed. The interval training must include specific basketball drills, executed in an
interval regime.
Based on the above considerations, we can design the following Block system conceptual
model of the physical preparation plan with gradual increases in training intensity and specificity.
Introductory Block (Strength-Aerobic work of high volume and of low-medium intensity):
- Leg strength exercises (Barbell Squats, Calf Raises, etc) and upper body strength exercises that must be executed with gradual increases of overload weight during this training stage, from10 RM to 5 RM (Monday and Thursday)
- Extensive long bounces and jumps (Thursday and Friday)
- Prolonged aerobic running (Wednesday and Saturday)
The first training session, which is long and hard, must be carried out separately from the basketball training sessions. The second and third training sessions (sances) could be carried out
after the basketball training session. During this and the subsequent Block, the basketball training volume and intensity must not be high.
Block A (high intensity-low volume strength work and Aerobic Fartlek):
44
1. Leg extension strength exercises (Barbell Squats, Calf Raises) and upper body exercises
with 5-2 RM overload weight (Monday, Wednesday, and Friday, or only Monday and
Thursday training sessions separate from basketball training).
2. Prolonged aerobic running of the preceding block should be gradually substituted by
Aerobic Fartlek (Tuesday, Thursday, and Saturday, or only Tuesday and Friday).
Block B (Explosive Strength and Maximal Anaerobic Power):
1. Explosive leg strength exercises: Barbell Squat Jumps, Russian Kettlebell jumps, intensive
bounces, and jumps (see my answer to Sergio Gabba in Training for the high jump),
Explosive Strength upper body exercises with medicine balls (Monday, Wednesday, and
Friday, or only Monday and Thursday training sessions separated from the basketball
training sessions). At the end of this block, intensive bounds and jumps can be replaced by
2-4 series of 10 Depth Jumps.
2. 20-30 m distance uphill running executed with complete recovery after each repetition.
During the recovery phases, athletes must execute light running accelerations (Tuesday,
Thursday, and Saturday, or only Tuesday and Friday).
Block C (High intensity specific speed and power work):
1. Specific speed and explosive strength exercises (10-20 m starts, basketball jumps and
shots) executed with the repetition method (long rest intervals) and serial-repetition
method. The classic Depth jumps of the preceding block must be replaced by Depth
jumps with subsequent jump shots.
2. Specific tactical combinations executed with maximal speed (serial-repetition training
method and interval training method).
All physical preparation training of Block C must be carried out on the basketball court before
the planned technical-tactical training.
Each Blocks duration depends on the duration of all of the preparation periods, as determined
by the competition calendar. So, the duration of this plan can be of 8-12 weeks. With a longer
duration you can reach a higher increase of the athletes special physical preparation level.
XVIII TOPIC
Q: I have few questions concerning the thread Conditioning and VJ improvement for Basketball.
1. Leg strength exercises (Barbell Squats, Calf Raises, and others) and upper body strength
exercises that must be executed by gradual increasing the overload weight during this training
stage: from 10RM to 5RM (Monday and Thursday).
2. Extensive long bounces and jumps (Thursday and Friday).
45
3. Prolonged aerobic running (Wednesday and Saturday).

The first training session, which is long and hard, must be carried out separately from the
basketball training sessions. The second and third training session (sances) could be carried
out after the basketball training session. During this and the subsequent Block, the basketball
training volume and intensity must not be high.
I planned to do squats, deadlifts, calf raises, and the upper body exercises with my kettlebell.
Is this OK? For extensive jumps you note to perform them on Thursday and Friday. So should
extensive jumps be done at the same day as squats etc, or should it say Tuesday?
Block B (Explosive Strength and Maximal Anaerobic Power):
1. Leg explosive strength exercises: Barbell Squat Jumps, Russian Kettlebell jumps, intensive
bounces and jumps; Explosive upper body Strength exercises with medicine balls (Monday,
Wednesday, and Friday, or only Monday and Thursday training sessions separated from the basketball training sessions). At the end of this block, intensive bounds and jumps can be replaced
by 2-4 series of 10 Depth Jumps.
2. 20-30 m distance uphill runs executed with complete recovery after each repetition. During
the recovery phases, athletes must execute light running accelerations (Tuesday, Thursday, Saturday, or only Tuesday and Friday).
In this Block (B) can I substitute medicine balls with kettlebell drills, and if so, which drills?
A: 1. For extensive jumps you note to perform them on Thursday and Friday. So should extensive jumps be done at the same day as squats etc, or should it say Tuesday?
After reading the text again I discovered an error in my answer:
Introductory Block (Strength-Aerobic work of high volume and of low - medium intensity):
1. Leg strength exercises (Barbell Squats, Calf Raises, and others) and upper body strength
exercises that must be executed by gradual increasing the overload weight during this
training stage: from 10RM to 5RM (Monday and Thursday).
2. Extensive long bounces and jumps (Tuesday and Friday).
The first training session, which is long and hard, must be carried out separately from the basketball training sessions. The second and third training session (sances) could be carried out after the basketball training session. During this and the subsequent Blocks, the basketball training
volume and intensity must not be high.
2. And in this Block (B) can I substitute medicine balls with kettlebell drills, and if so, which
drills?
46
The upper body exercises of Block B must be explosive strength resistance exercises similar
to the specific technical elements of basketball. These exercises should be shootings, chest
passes, and overhead passes with medicine balls executed with maximal power effort. These exercises could also be executed in a sitting position, without loading the legs. For the improvement of chest passing power, one could also use the Shock Method Bench Press (executed with a
Smith Machine or Ergo Power). In this case, I am not sure that the kettlebell exercises are adequately specific.
3. I planned to do squats, deadlifts....
To increase running speed and vertical jump height, I suggest using, first of all, a classic Barbell Squat. During deadlifts both legs and back are loaded; so, to increase maximal strength of
the legs extensor muscles, the deadlift is an exercise that is less concentrated than squats. If
you really need to Deadlift, you could use squats and deadlifts together, in same training session,
to increase the legs maximal strength, but you must be careful to not overcome the limit of the
legs load total volume.
XIX TOPIC
Q: This relates to my previous questions on the Stimulation Method and is very enlightening.
The implication is that the possibility for new results is limitless albeit in very small increments
for a high level sportsman. Would you suggest that both heights be appropriate for a basketball
player in different training blocks? Would .75m proceed in Block B and 1.1M continue in Block
C? It seems that you are saying that training at .75m will be more effective for improving quickness and explosiveness in very short distances like 5m. Is this correct?
A: 1.Would you suggest that both heights be appropriate for a basketball player in different
training blocks? Would .75m proceed in Block B and 1.1M continue in Block C?
In the Basketball Block System training, Depth Jumps must be used at the end of Block B
with a height of 0.75 m. Depth jumps from 1.1m could be used sometimes by very strong athletes as additional exercise that help to increase the effects of Depth Jumps from 0.75 m.
2. It seems that you are saying that training at .75m will be more effective for improving
quickness and explosiveness in very short distances like 5m. Is this correct?
Besides improving quickness and explosiveness in very short distances, like 5m, Depth Jumps
from 0.75 m are an effective training means to improve the speed of the running start acceleration (30 m). Theyre also useful in all cases in which its necessary to increase explosiveness together with reactive capacity.
47
XX TOPIC
Q: 1) How long would one use the Complex Super-method in terms of weeks? 2) After using
the Complex Super-method in Block B, what transition would you recommend for Basketball in
Block C?
A: 1) How long would one use the Complex Super-method in terms of weeks?
Its difficult to answer this question, in general, because it all depends on the concrete training
plan and the level of the athlete who uses this plan. Because the athlete has to be prepared to use
the Complex Super-method, it is necessary to introduce it in the planning of the Block System.
In this case, the Complex Super-method should be placed in Block B (as you wrote) and its duration is equal to that of Block B.
2) After using the Complex Super-method in Block B, what transition would you recommend
for Basketball in Block C?
1. Specific speed and explosive strength exercises: starts of 10-20 m, specific basketball
jumps and shots (with run up), executed with the repetition method and serial-repetition
method (with rest intervals that allow a complete recovery). Classic Depth jumps from
the preceding block must be replaced by Depth jumps with subsequent jump shots.
the planed technical-tactical training.
XXI TOPIC
Q: I would like to post a general outline of the training of a sprinter for critique. I welcome
all criticism as I am doing my best to piece together everything I have learned from your articles
and others influenced by your methods.
Introductory Phase:
1. Weight exercises for upper and lower extremities using 6-12RM
2. Bounds and 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
48
3. Include some sub-maximal intensity running to maintain form and feel of sprinting (low
volume and low intensity)
Block B:
1. Explosive weighted movements for upper and lower extremities (using med ball, and different barbell squat and lunge jumps, etc...)
2. Uphill and downhill sprints of 20-40m
3. Transition into starting depth jumps towards the end of the Block
Block C:
1. Acceleration work of 0-30m with complete recovery
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? For example, what should be added to the model and what should be deleted?
A: 1. In Block B, its necessary to add intensive bounces (3 fold, 5 fold, and 10 fold) that
must be performed with maximal explosive effort. The intensive bounces are different
from the long extensive bounces of your Introductory Phase. The long extensive
bounces must be performed in the 60-100m distance (until 120m for high level athletes)
with the goal being not to cover the longest distance in each exercise (as in the intensive
short bounces of Block B), but rather to obtain the optimal technique of movements and
improve the relaxation capacity.
2. I dont suggest you use downhill sprints in Block B (It may be better to use them in Block
C). Instead of Uphill sprints its better to use uphill bounced running (see my article about
middle distance running).
3. Its necessary to add more specific running exercises in your program. Long accelerations
must be performed reaching of maximal speed in Block A, sub-maximal speed in Block
B, and maximal speed in Block C. In Block C, the specific sprinters short starts from a
low position on the 10 m distance must be used.
The block starts must be used progressively from 10 to 30m throughout the Block. In Block
A, its necessary to also use the following two running exercises.
3. Long build-ups are 100-120m runs performed with a smooth increase in speed up to a
point where they are kept constant by inertia while holding technical form.
This exercise can be divided into two phases:
- The first part of the run, where maximum or sub-maximum speed is reached gradually
and then held for an ever increasing distance, according to the improvement of the athletes ability in performing this exercise.
- The second part of the run, where the speed reached is kept constant while holding
technical form, stride length, and overall relaxation.
The exercise is performed with a gradual increase in running speed, up to the maximum, with
every repetition and at every training session. Rest intervals must ensure complete physiological recovery before the next repetition is performed. Long build-ups should be used also
49
in Block A, reaching a speed equal to 50% of maximal, and in Block B with gradual increases
in the level of speed.
4. Sprint bounding (50m) is performed with the objective to cover 50m with a minimal number of foot contacts in the shortest possible time.
Regarding the Uphill running of Block B.
Short Distance Uphill Runs (40-60m) must be executed at maximum speed. The slope must
not be inclined more than 2-3%. Nevertheless, the unintentional changes in technical form that
often occur when performing this exercise at maximum speed may make it less specific. Thus, it
is advisable to perform Bounding Uphill Runs instead, which are performed with an active propulsive movement of the foot plant, as well as an active recovery of the swinging leg.
XXII TOPIC
Q: Does the American football training program in your Special Strength Manual consist of
Blocks A, B, and C, just A and B, or is that program Block A in and of itself?
A: The program consist of Block A (maximal strength) and Block B (explosive strength).
Block C must be finalized to increase the specific power expressed in basic competition exercises (the elements of competition activity).
XXIII TOPIC
Q: When using Block training for soccer, would each Block A overlap into Blocks B and C?
Each energy system would be developed and then overlap into the next block. Would it be possible for you to give the readers an example of how this would apply with your Block system and
shock training?
A: 1. When using Block training for soccer, would each Block A overlap into Blocks B and C?
Yes, when using block training for soccer (or for any other sport) each Block A overlaps into
Blocks B and C. This is the principle of Superimposition.
2. Would it be possible for you to give the readers an example of how this would apply with
your Block system and shock training?
Its very difficult, perhaps impossible, to design a universal application of Block Training
Systems for soccer because of competition calendar particularities and different teams level. For
these and other reasons, in my opinion the Block Training System has to be designed by working
together with the team coach.
50
XXIV TOPIC
Q: 1) When athletes perform a Block of concentrated strength loading you measure changes
in a number of their Strength abilities, max strength and explosive strength specifically. These
are obviously dynamic parameters which are essential in making decisions on changes in volume
which may be required in athletes programs. My question is this: do you need to measure explosive strength as peak force/time to peak force or can you estimate from a parameter such as
changes in jump height?
2) My second question is: after a period a concentrated loading, a drop in volume is required
to allow gains in strength parameters to be realized. Are there guidelines available for the required volume drop?
A: The first question: The best parameters from which you can make decisions come from the
use of the dynamometric method. The parameters from changes in jump height are not reliable
for your purpose. The parameters linked to the length or the heights of the jump are affected by
the execution technique and by temporal variations of the athletes general condition that not always are determined by the preceding load. I completed a study on the correlations between the
results of jumps and the explosive strength parameters measured with the dynamometric method
(tensometric). These results showed that in the explosive strength training period the measures of
jumps were not correlated with the dynamometric explosive parameters.
Only with the high level female long jumpers with an advanced and stable jump test technique there was a correlation between the length of five steps jump (alternate jump from leg to
leg) and the explosive strength parameters.
Nevertheless, I know there are studies of:
Alexandre Moreira, Paulo Roberto de Oliveira, Alexandre Hideki Okano, Marcel de Souza
and Miguel de Arruda, Dynamics of the power measures alterations and the posterior longlasting training effect on basketball players submitted to the block training system, where they
successfully used the jumping test battery: four different types of jumps (vertical jump with
countermovement [VJ], horizontal jump [HJ], horizontal consecutive triple jump to the right leg
[STCD] and horizontal consecutive triple jump to the left leg [STCE]).
The second question:
In your second question, it seems to me that you want know how to obtain the development of
a rugby players maximal strength using the long delay effect of concentrated strength work. If I
understood well, you need to know how reduce the load volume to obtain the maximal strength
level. In my opinion, you are not going in the correct direction.
Some considerations about this issue:
1. In rugby, as in the other sport games, the maximal strength level is very important only
because it is a component of power. If we talk of strength training in rugby, we should
talk, first of all, about how to increase the power level of specific movements of rugby
(jumps, short sprints, throwing, pushing, etc ). The maximal strength is very important
because it is the basis for the development of specific power.
51
2. The strength loads concentration doesnt mean an excessive volume of load, but only that
the work is localized at the same period: the work with overload must be monolocalizzato;
in other words, it must not be assembled with the work of speed, power, or resistance. The
dominant load comes from the exercises with overload performed with the progressive upsurge of the weight of the overload (from the 10RM method to the 1-2 RM method). Then,
during this period, the volume of the training increases at the beginning, because the
weight of the overload of 1 RM gradually increases, but subsequently it decreases, because the intensity of the training stimulus increases (the 10 RM method is replaced by the
methods of 8, 6, 5, and 3RM, and at the end a 1-3RM). The total load volume of this period of strength exercises has to achieve circa 10% of the athletes total yearly load volume.
3. After the end of the concentrated strength period there is a change in the type of work,
though it is not a simple reduction in the volume of the strength load. In the first period the
work is finalized to increase maximum strength. In the following period the work is finalized to increase power (jumps, throwing, pushes etc). The volume of this work must
never be high because it necessitates a certain quality in the execution of the exercises and
long enough rest intervals.
XXV TOPIC
Q: In the Block Training System, have you ever used Isometrics as part of the routines in
training? For example, using a six second isometric immediately followed by a lift?
A: If I understood well the question, your message regards two questions:
1. Can isometric exercises be used in the Block Training System programs?
Yes, they could be utilized as part of the training method, but they should not be the main
training means that occupy the whole block.
2. Can isometric exercises 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 an
exercises execution, the muscles must be slowly stretched in an isometric regime until a level,
equal to approximately 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.
52
XXVI TOPIC
Q: I have recently read several of your 'New Studies in Athletics' articles and the Special
Strength Training Manual. My question is: What should the main focus be during the different
stages of a strength Block for Long/Triple Jumpers?
- The example used for Igor Ter Ovanesian seems to move from (A) Jumps and bounds (B)
Barbell exercises (C) Long Jumps & Sprints [as detailed in your 1999 New Studies in
Athletics article 'The skills of programming the training process'].
- The model developed by Mironenko seems to move from (A) Barbell exercises plus
jumps and bounds (B) triple jumps [same reference as above], which was also used with
female long jumpers [as detailed in the 1998 New Studies in Athletics article 'Main features of a modern scientific sports training theory'].
- The organization used for 'jumpers' moves from (A) jumps and bounces (B) exercises
with barbells (C) jumps with overloads (D) depth jumps [as detailed in the NSA article
'Organization of the training process'].
A: These articles didnt include the detailed description of the Block Training System model
for T&F jumpers, but only graphics that presented the different loads volumes used by the athletes in the experiments. As you can understand, each training means could be used with different aims. For this reason, its necessary to take into account the main objective of each Block
that could be obtained using the training means and methods most appropriate for the athlete.
The main objectives of each block in the Block Training System model for speed-strength
sports are presented in the SST Practical Manual for coaches. I will try to make these objectives
more concrete for T&F jumpers. Its necessary to remember that, in accordance with the Superimposition Principle, in the second part of each block some training means of the subsequent
block should be included.
Block A. The main objective is increasing maximal strength and the preliminary preparation
to the explosive strength loads
The main focus here is on specialized resistance exercises that ensure the increase of maximal
strength. So, one could be use: Barbell Squat, Calf Raises, and other leg extension muscle exercises with the training methods that ensure the increase of maximal strength (Po). The second
objective of this block is the foundational preparation of the body to the subsequent explosive
strength increases. One should use an optimally large volume of specialized exercises (which includes jumping exercises) of moderate intensity (the long bounces performed on the 60 -100 m
distance with less than maximal power effort). The purpose of these exercises is to prepare the
body, as a whole, to the forthcoming intense work. This is done by strengthening the ligaments,
perfecting flexibility and mobility in the joints, enhancing elasticity of the muscles, and developing specific endurance to multiple repetitions of explosive efforts. The running exercises (Long
Build Ups, Springy running) must be performed with moderate intensity, control of the techniques execution, and the with relaxation capacity.
Block B. The main objective is to increase explosive and starting strength
53
Resistance exercises are used here with various weights and isometric exercises performed
with a high level of explosive effort. The athlete could also use the complex method of SST. This
ensures enough volume and a strong enough training influence on the body as a whole, especially on the skeletalmuscular system, which causes deep adaptive changes. For T&F jumpers,
one should use the overloaded jumps (Barbell squat Jumps, Kettlebell Squat Jumps) and intensive short bounces, such as triple bounces and quintuple bounces). The intense running exercises should be gradually increased in this period. One could also use 50 m Bounding runs.
Block C. Reactive ability and power of work effort
High intensity specific means including exercises in the shock regime of muscular work and
the elements of the competitive exercise. These means create work conditions for the muscular
system that most closely approximate the competitive ones The task of such means lies in perfection of the athletes ability to display a highly concentrated explosive effort in order to reach
new, previously unavailable, levels of muscular tension power in a specific work regime. Track
& Field jumpers could use in this stage the sprint running exercise, specific jumps and bounces,
elements of the competition exercises performed with technical control and maximal power effort, and the technical work on the whole competition exercises execution.
XXVII TOPIC
Q: Thank you for your insight on uphill running. This also begs another question in relation
to downhill running. For those athletes in team sports or short sprints, what grade of decline do
you recommend? I am assuming it is placed in Block C? Do you find it to be superior to other
forms of overspeed training, for example parachutes and weighted shorts? I read this article by
Nurmekivi that discusses changes of incline in the same run. I would love to hear your reaction
to this information.
A: If we are talking about sport players, their speed running training should include two main
elements: specific running exercises with lateral displacements and classical forward running accelerations. I think that uphill running and also downhill running should be used mainly as a secondary type of exercise. Uphill speed running ensures the development of the starting acceleration, while downhill running ensures the development of distance running speed. The forward
running acceleration in sport games are very similar to the T&F sprints, but are shorter: in soccer-30 m, in basketball-20 m, in tennis-only 10m. The longer the start accelerations of the sport
game are, the more useful the downhill running exercises could be for these games players,
Usually, for T&F sprinters, the uphill slope of speed runs should not be more than 4% (so as not
to incur a decrease in stride length).
The sport games players that usually run shorter distances could use some volume of uphill
exercises on a steeper sloped track. However, in regards to downhill running, this exercise
should be carried out only on a 2- 4% incline. What is the exact grade of incline to be used? Its
difficult to say precisely; it should be found by the athlete. The grade of inclination should en-
54
sure the facilitation of running without a change in the execution of technique. Regarding the article of Nurmekivi, it is an extract of his lectures from the Tartu University. This lecture mainly
referred to my works, for example, my article Speed Training for High level Athletes.
XXVIII TOPIC
Q: In your publications you always refer to high level athletes; I tried to apply the Block
Training System to master athletes that have a normal work schedule and thus less time to devote to training. They appreciate the different exercises used in Blocks A and B (especially LME
exercises) and have also improved their performances or maintained their level with less time
spent in training. Based on these results from non-high level athletes, I have a question for you:
do you think that BTS could be applied also to young athletes (from 15-16 years old)?
A: The Block Training System is usually finalized for the training of high level athletes not
because this model cannot assure an increase in sport results for middle level athletes, but rather
because the BTS model represents the last possible way to intensify the training process. The
BTS is the most powerful training tool that a coach has in his arsenal, and he should use it only
when other training models dont bring any significant improvement to the athletes results.
For these reasons I think that at the beginning of an athletes track record, especially in the
younger ages, its better to use other training methods which are less invasive on his or her organisms transformation.
XXIX TOPIC
Q: I have a question about the duration of Blocks A, B and C: which is the duration of each of
the three blocks in the case of single and double periodization for training?
A: The total duration of Blocks A, B, and C is equal to the time frame that the athlete has at
his or her disposal for the preparation of the main competition (the most important competition
of the calendar). The duration of each block is equal, but it can change in relation to the athlete
and the competition calendar. For example, in endurance sport disciplines, the duration of Block
A can be longer than Blocks B and C.
XXX TOPIC
Q: I have some questions regarding setting up periodization for short sprints:
a) In Block A, one uses fartlek runs and easy acceleration runs over 100m, at 3/4 speed. What
are the parameters you'd use for the fartlek runs?
b) How many days a week should be the minimum for mid- level sprinters?
55
c) In Block A, is it better to have weight training on different days, or to combine it with running? Do I understand correctly that in Block B you may want to use weights before the short
speed runs?
d) In the SSTM, in the short speed/acc program already presented in "Tutto sul metodo
d'urto", you do not use hip extension exercises (such as Deadlifts, RDLs, etc); do you think
bounds and squats are enough?
A: You asked me about setting up periodization for short sprints, referring to Block Training
System. BTS can be applied only for the preparation period of a concrete sport discipline; because of this, my answers will refer to the training of T&F sprinters who participate in indoor
competitions of 60 m distance. If you are asking me about the athletes of other sport disciplines
who need to increase 60 -100 m speed, I should give you other answers that will be referred to
another BTS application.
a) In Block A, one uses fartlek runs and easy acceleration runs over 100m, at 3/4 speed.
What are the parameters you'd use for the fartlek runs?
The running exercises of Block A are a low volume of very relaxed runs, carried out with less
than maximal effort, and with the control of execution technique:
- ABC runs (30-50 m runs with high lifting of the thigh, with a heel kickback, etc.),
- 100-120 m distance Build Ups
- Springy and Bounding runs of 50-60 m.
Fartlek runs should be light, with durations of 20 minute circa and 60 m light accelerations
(build ups). The number of accelerations and the intervals between them depend on the athletes conditioning.
b) How many days a week should be the minimal for mid level sprinters?
Sorry, I cannot answer this as I didnt study the Block Training System for middle level
sprinters.
c) In Block A, is it better to have weight training on different days, or to combine it with running? Regarding Fartlek runs, its better to use them on different days with weights. The running
exercises, described before, could be used in the final part of the warm up of every training session.
Do I understand correctly that in B you may want to use weights before short speed? In Block
B, as weight training must use explosive strength resistance exercises: Barbell and Kettlebell
Jumps (the high level athlete could also use the Stimulation Method). In a single training session
these exercises could be used before the jumps without overload and bounces.
The running exercises of Block B are the same as in Block A. The level of power effort in the
Build Ups must be higher, and must be increased gradually. The short speed runs must be used
mainly in Block C. In this Block, the power effort in the Long Build Ups and the 50 m Bounding
runs must be increased gradually until the maximal level.
d) In the SSTM, in the short speed/acc program already presented in "Tutto sul metodo
d'urto", you do not use hip extension exercises (such as Deadlifts, RDLs, etc); do you think
56
bounds and squats are enough? In my practical training programs I usually recommend the exercises that represent the framework of the Special Strength Training. If we are talking about the
SSTM for sprinters, it regards mainly: squats, calf raises, squat jumps, scissor lunge jumps, depth
jumps, progressive jumps, and extensive and intensive bounces (also uphill bounding runs). If
the athlete needs to enforce the preliminary muscular groups involved in these exercises, he or
she can use the appropriate exercises before using these framework exercises. It will be something similar to general or preliminary strength preparation and the corrective training
(abdominal exercises, back and hip extension exercises, and all of the exercises that correct posture).
Usually I dont describe this kind of training in my books, because its a part of the sport
coachs professional competence that he or she uses in relation with his experience and the athletes needs.
XXXI TOPIC
Q: In the U.S., especially at the High School level, I have many athletes that play two sports.
For example: I have athletes that play basketball and soccer in the same year. How would one
manipulate Block training to adjust for the correct muscular and energy systems? Would you
change the training systems during the athletes season or would you change and work on the
different systems when the next sport starts?
A: The performance structure of basketball and soccer players is not very different as you can
imagine, because the sport results in these sport disciplines are based on the same capacity: to
develop a high level of running maximal speed and to maintain this level of maximal running
speed during the whole match. However, in these two sports, the conditions in which maximal
running speed should be expressed have some differences. The soccer field is bigger than the
basketball court, so the soccer players should express their maximal speed on a longer distance
and will thus run more during the match (soccer players should have more aerobic endurance
than basketball players). The basketball players should be more powerful than soccer players because they should jump more, they have to change direction frequently during the speed running,
and they use the arms to pass and shoot the ball.
If you asked me about the Block Training System for a group of athletes that should participate in both sport disciplines competition (soccer and basketball) in the same competition period, you should elaborate a hybrid training model. In this model, the first Block A should include not only leg strengthening exercises, but also the upper body exercises. In Block B you
should include not only jump exercises, but also medicine ball throwing exercises. The last specific Block C should include specific running speed exercises and tactical combinations typical
both for soccer and basketball players.
If you have a long preparation period, you can elaborate this hybrid model based on the basketball BTS model described in my answer to Heth Jennings in the thread Conditioning and VJ
57
improvement for Basketball. If the athletes have matches of basketball and soccer in different
periods, one needs a more complicated training plan that should be elaborated specially for each
athletes competition calendar.
XXXII TOPIC
Q: I have two questions about the hybrid model. Should the weight training be high in reps or
should we start on strength building? When sprinting in Block C, should we keep the sprints 30
m range, and if so, how many sprints (reps and sets) and how long (rest) should they take between sprints and sets?
A: I will report here the program with some additions that could make it clearer.
1. Leg strengthening exercises (Barbell Squats, Calf Raises, etc) and upper body strengthening exercises executed (Monday and Thursday) with gradual increasing of the overload
weight (from10 RM to 5 RM) during this training stage. The number of sets can be 3-4.
The second part of this block must add the Barbell Squat Jumps: at the beginning, using a
light barbell (10-15 kg) and, after, an Olympic barbell (25 kg). The exercises should be
executed in 3 sets of 10-20 consecutive jumps with the aim of maintaining constant jump
height, leg flexion angle (the thighs should be parallel to the floor), and the vertical back
position. The athlete must also relax their muscles during the flight phases.
2. Extensive long bounces and jumps (Thursday and Friday). At the end of the warm up, before the bounces, athlete should carry out the ABC running exercises (30-50 m runs with
high lifting of the thigh with a heel kickback, and 60-80 m long build ups) executed with
less than maximal effort and with the control of execution technique (the upper body must
be relaxed). Extensive long bounces are finalised to enforce and strengthen the leg musculature and joints, and to improve local muscular endurance. These bounces should be carried out on a 30-60 m distance with less than maximal effort, but with good execution
technique and with minimal energy loss (relaxation during flight phase):
- Jumps from leg to leg
- Jumping 2 on the right, 2 on the left
- Jumping 3 on the right, 3 on the left
- Jumping off the right leg
- Jumping on the left leg
- Squat jumping on two legs
These 6 exercises must be executed consecutively, with the rest intervals equal to the time
needed to walk back to the starting point. This is one series. During this Block, the number of
series must be increased from 2 up to 4-5, depending on the athletes conditioning.
58

So, in this Block, there are three kinds of training sessions. The first training session, which is
long and hard (overload exercises), must be carried out separately from the basketball training
sessions. The second training session (bounces) and the third (prolonged aerobic running) should
be carried out after the basketball training session. During this and the subsequent Block, the
basketball training volume and intensity must be not very high. The introductory Block and
Block A should be planned for the end of the summer holidays, when the athletes are still removed form their specific training.
Block A (Strength work of low volume and aerobic fartlek):
1. Leg extension strength exercises (Barbell Squats, Calf Raises) and upper body exercises
(Bench Press) with 5-2 RM overload weight: no more than 2-3 sets (Monday, Wednesday,
and Friday, or only Monday and Thursday training sessions separate from basketball training). At the end of the warm up, the ABC running exercises should be carried out(30 -50
m runs with high lifting of the thigh and heel kickback, 60-80 m long build ups) executed
with less than maximal effort and the control of execution technique.
2. Prolonged aerobic running of the preceding block should be gradually substituted by aerobic fartlek runs (Tuesday, Thursday, and Saturday, or only Tuesday and Friday).
Block B (The quality work, finalized to increase Explosive Strength and Maximal Anaerobic Power):
1. Explosive leg strengthening exercises: Barbell Squat Jumps, kettlebell jumps, intensive
bounces and jumps, explosive strength upper body exercises with medicine balls (Monday, Wednesday, and Friday, or only Monday and Thursday training sessions separated
from the basketball training sessions).
Barbell Squat Jumps are normal vertical jumps with a concentric phase that ensures the
best jump height. The weight must be selected according to the athletes abilities within
the limits of 30-60% of maximum. Each jump must be performed with the aim of jumping
high. After each single jumps landing, the athlete must stop and relax (shake) the legs,
one after the other. In one set there are 4-6 squat jumps. In one training session, one could
be perform 3-4 sets.
Intensive short bounces should be executed with the aim of covering the longest distance
in each repetition:
- 3 fold jumps from leg to leg
- 5 fold jumps from leg to leg
- 10 fold jumps from leg to leg.
59
Each of these bounces should be executed until the athlete is able to increase the result (the
jump length) and to repeat it: if he cannot repeat his best result in one bounce he must pass
to the next bounce execution.
For high level athletes, at the end of this Block, intensive bounces and jumps can be replaced by 2-4 series of 10 Depth Jumps. Each jump must be performed trying to obtain the
best height.
2. Running (sprint) exercises are performed with maximal effort, using the same method as
in the short bounces (each exercise must be repeated until the athlete is able to increase the
result and to repeat it):
- Long Build Ups (arriving at the maximal speed),
- 50 m Bounding runs (with minimal execution time)
- 10-20 m start accelerations (with the minimal time)
The running exercises could be executed at the end of the warm up before each basketball
training session.
At the end of this block (Tuesday, Thursday, and Saturday, or only Tuesday and Friday),
the high level athletes should use the 20-30 m uphill bounding runs are executed with
complete recovery after each repetition. During the recovery phases, athletes must execute
light running build ups.
1. Specific speed and explosive strength exercises (10-20 m starts, basketball jumps and
shots) executed with the repetition method (long rest intervals) and serial-repetition
method.
2. Depth jumps with subsequent jump shots, which replace the classic Depth jumps of the
preceding block.
the planned technical-tactical training.
The speed running exercises of Block C should be carried out with the use of the repetition
method. This means that each exercise should be performed while recording the results, and
with rest intervals that ensure the complete recovery. The number of repetitions depends on
the recorded results. The athlete should seek to improve his or her result in each repetition.
When he the results in one exercise begin to plateau, the athlete must have a longer rest and
pass at the following exercise.
If the competition period is quite long, Block C should be planned for the first part of the
competition period. The training sessions of Block C could be used as maintenance means if
there are 5-7 day pauses between matches.
60
JUMP TRAINING
JUMP TRAINING
I TOPIC
Q: What are the advantages of kettlebells compared to dumbbells or barbells in the training
for explosive strength?
A: Traditionally, in the training finalized to develop the explosive strength of the legs there
are two types of Squat Jumps with overload: with barbell wheel on the shoulders and with Russian Kettlebell (RK) in the hands (suspended among the legs).
The difference among these two exercises is connected with two aspects of the Squat Jump
with RK.
The Squat Jump with Russian Kettlebells assures:
1. The most correct position of the back during exercise (it is easier to maintain the lumbar
curve with the weight in the hands). This allows to athletes to perform the exercise with
the most correct technique and not damage the back during the landing; in the case of the
jump with barbell wheel on the shoulders, the back inevitably suffers a blow.
2. The partial relaxation of the legs muscles at the moment in which RK touches the earth.
This allows the athletes to perform the push aloft more powerful and accented.
II TOPIC
Q: I would be interested in the relative force contribution of the muscles involved in the
counter movement vertical jump. I have head coaches claim that the quadriceps only contribute
5% to the vertical jump, which seems very unrealistic to me. The same people say that the calves
play a little role in jumping and that the most force is generated by the hamstrings and glutes.
Do you have any data regarding the relative force contribution of the muscles?
A: To know the relative force contribution of the muscles involved in the counter movement
vertical jump I may suggest you read the article of Taija Finni, Paavo V. Komi, Vesa Lepola In
vivo human triceps surae and quadriceps femoris muscle function in a squat jump and counter
movement jump (European Journal of Applied Physiology, Volume 83, Numbers 4-5 / November, 2000).
I always asserted that the counter movement jump height cannot be used to evaluate explosive
strength, because its very influenced by the technique of the execution that also foresees the optimal use of elastic energy of the muscles and the ligaments. Nevertheless, the fact that the quadriceps only contribute 5% to the vertical jump also for me seems very unrealistic because the
61
JUMP TRAINING
quadriceps are the most important knee extensor muscles. So I think it needs to be understood
what type of "contribution" we are talking about and how this fact could be used from the practical point of view.
Also, if the contribution of the quadriceps muscles strength in the counter movement
jump height is very low, the improvement of strength of these muscles could be the only way to
improve the jump height because when you cant improve the technique of this exercises execution, the increase of the result can be gotten through the increase of the explosive strength of the
knee extensors muscles, including the quadriceps. This increase can be assured by the use of
maximal strength and explosive strength exercises (complex-parallel or conjugate-sequence) or
by using the Shock Method.
Regarding this item I would put to your attention the results of two researches.
1. N. To. Maffiuletti, C. Gometti, The. G. Amiridis, To. Martin, M. Pousson, J.-C. Chatard
("The Effects of Electromyostimulation Training and Basketball Practice on Muscle
Strength and Jumping Ability", Int J Sports Med 2000; 21: 437-44. The aim of this study
was to investigate the influence of a 4-week electromyostimulation training program on
the strength of the knee extensors and the vertical jump performance of 10 basketball
players. Electromyostimulation sessions were carried out 3 times weekly; each session
consisted of 48 contractions. Testing was carried out before and after the electromyostimulation training program (week 4) and once more after 4 weeks of normal basketball
training (week 8). At week 4, isokinetic strength increased significantly (p < 0.05) at eccentric and high concentric velocities (between 180 and 360 ); this was not the case for
low concentric velocities (60 and 120 ). Electromyostimulation training also increased
isometric strength at the two angles adjacent to the training angle (p < 0.01). Squat jump
increased significantly by 14 % at week 4 (p < 0.01), whereas counter movement jump
showed no change. At week 8, gains in isokinetic, isometric strength, and squat jump performance were maintained and the counter movement jump performance increased significantly by 17 % (p < 0.01).
2. My research with Masalgin, Naraliev, and Golovina The influence of the shock method
on the electro miografic parameters of explosive movements (see the Russian articles on
this site) has shown that 4 weeks use of Shock Method (Drop Jump) allows:
- Increase in the counter movement vertical jump height
- Increase in the explosive strength expressed in the knee extension movement performed against the external opposition equal to the weight of the athlete.
- Notable changes of the electrical activity of the quadriceps (the fastest mobilization of
motor unities, the tallest frequency of their impulses, and the tallest synchronization of
moto-neurons at the beginning of the maximal explosive strength engagement).
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JUMP TRAINING
III TOPIC
Q: Can barbell squat jumps be substituted with the Plyo swing machine? I work with soccer
and the players do not accept this exercise very well because they do not have experience with
weight training. Also, for soccer players should I use hurdle rebound jumps on the grass or on a
hard floor type?
A: In your situation the barbell squat jumps could be substituted by the Plyo swing machine,
but in my opinion the barbell squat jump is more effective than the Plyo swing machine for developing the explosive strength in the push up movement. I know that soccer players dont like
weight training but they really need it. In Italy there has been found a compromise: the soccer
players use the barbell squat jumps in castello (Technogym, Multipower, or Smith Machine).The hurdle rebound jumps are a very good exercise, but are finalized more in developing
speed strength. You can use this exercise by logging the total execution time of 7-10 hurdles
jumps. I must suggest you use this exercise with hurdles more low and soft that I saw in your
video, because this exercise is very dangerous: I was witness to very bad accidents during its
execution.
IV TOPIC
Q: Can barbell squat jumps be substituted for squat jumps with dumbbells? It seems there is
more risk to the spine and discs with barbell squat jumps.
A: If I understand, you are referring to squat jumps with two dumbbells (one in the left hand
and the other in the right). I think that could be difficult for the athlete to execute well this kind
of jump. If the dumbbells are light, the athlete intuitively starts to involve the arms in movements; the biodynamic structure of this exercise is not favourable for development of the legs
explosive strength. If the dumbbells are heavy, this exercise then also risks the back muscles.
The barbell squat jumps can be substituted by squat jumps with a Russian kettlebell if the athlete uses this exercise standing on two high parallel benches or plinths and the kettlebells dont
touch the floor in the extreme low position.
In this exercise:
- The arms are not involved in the movement because they are blocked by the weight of
the kettlebell.
- The opposition force vector that influences the vertebral column has a backward directional component; to give opposition at this backward component of the force, the athlete uses the abdominal muscles to maintain the vertical position, saving the lumbar
curve, so the vertebral column should be much less damaged.
The Russian kettlebell can be substituted by one big dumbbell, but its not very comfortable
to maintain in the hands.
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V TOPIC
Q: To be clear, are kettlebell jumps the same as barbell jumps, or do you prefer barbell squat
jumps in certain situations? Do you see any risk with barbell squat jumps?
A: 5-10 sequences of kettlebell jumps standing on two parallel high benches, and 5-10 sequences of barbell jumps are quite similar exercises if the same weight of overload is used.
These two exercises can be used for explosive strength development, varying them from one
training session to another to avoid the monotony of the training process. Both exercises are
dangerous for the vertebral column if the athlete hasnt perfected the technique of their execution: a correct vertical position of the back (lumbar curve well evidenced) and a correct (soft)
landing impact.
These exercises should be introduced very gradually in the training process after the period of
the non overload jump exercises is used. In this way its possible to gradually strengthen the
back muscles and vertebral column discs ligaments, and to avoid accidents. In this period its
very important to keep under observation their execution technique.
What exercise could be more preferable? It all depends on the level of the athlete and on the
objectives of his or her training.
The barbell jumps are more harmful because its more difficult to maintain the correct back
position in this movement, and also because if the landing impacts are too hard, the barbell can
bump the vertebral column. The kettlebell jumps are less harmful, but their training potential
have a limit the weight of overload cant be more than 32 kg. When the athlete already has a
very high level of explosive strength but needs to increase it more, he or she should use another
exercise: the 5-6 single-sequence jumps with overload of 50-60 % (with brief relaxations of legs
between every jump). For exercise only one type of overload can be used the barbell. This exercise can be performed only with a belt because it is very harmful for the vertebral column if the
athlete does not have perfect technique of execution. A good technique of execution could be
previously learned through the use of the squat jumps with a light barbell.
So, if the athlete doesnt need a very high level of explosive strength to increase his sport result, he can substitute the barbell squat jumps with the kettlebell squat jumps. If the athletes future training objectives are connected with a very high increase of explosive strength (as in track
and field jump disciplines, basketball, volleyball, ski jumping), at the beginning of his preparation period (or at the beginning of his sport career) he or she needs the use of barbell jumps to
improve gradually their execution technique and also to strengthen his back muscles and discs
ligaments.
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VI TOPIC
Q: My query relates to the information you provided in the Journal of SSTM - March 2007 No
2. You quite clearly outline the training protocols that should be adopted when using the stimulation method, but I just wasnt clear on what you would consider to be the correct order of exercises. Referring in particular to figure 12 - do you complete the tonic exercise, rest for the
suggested time and then complete the second exercise or do you complete all sets of the tonic
and then all sets of the development exercises?
I am also a little unsure on the process contained on page 12 that relates to " Two sets of 6 - 8
jumps with the rest of 3 - 4 minutes, the second (developing) exercise is executed for 6 or 8 multiple jumps from one leg to the other with the maximum effort. The work consists of two sets of 5
- 6 repetitions of exercise with the rest between sets of 3-4 minutes. This series is repeated for 2 3 times with the rest of 6 - 8 minutes." Can you please clarify this?
A: You complete all sets of the tonic exercises and after you complete all sets of the development exercises. This is a variant of the complex method, in which:
The first work (tonic), consists of 2 sets of 6-8 jumps with a Russian Kettlebell held between the legs.
The second work (developing), consists of 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 a 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 jumps (6 or 8 steps from leg to leg) with maximum effort
2. Return to the starting place and immediately repeat exercise 1)
3. Return to the starting place and repeat exercise 1) again 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, then 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 maximum effort.
VII TOPIC
Q: In an old book from Toni Nett (approximately 1960), I see that Emile Zatopek was doing a
kind of bouncing technique in the forest. I also saw a picture of the Lydiart students, doing their
kind of bouncing techniques. It looks they are doing it in a very relaxed way, indicating that we
must go vertically instead of horizontally, and that the group did that workout over 800m, hillup. I am a little bit confused about the context; we read now that we must do plyometrics very
fast, and they did it just the opposite- very slow. And we cannot say they had no results, as they
had wonderful results.
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In 1960 one elite could run 1.44.3 in the 800m; his name became famous, as did the method
he used from his coach, Arthur Lydiart. So how are we to see this phenomenon?
A: I think that there is nothing paradoxical in this phenomenon because you described three
different kinds of exercises. All these exercises have the same movements composition (bounding from leg to leg), but different execution technique that determines their different training
emphasis.
1. The multiple jumps from leg to leg executed on a horizontal track. These jump exercises
are divided into short jumps consisting of 4-6 maximum full force takeoffs, and long
ones for a distance of 40 to 100 metres that are executed with sub maximal take-offs at a
moderate rate, striving to advance ahead as quickly as possible. In training sprinters, it is
best to use a combination of the short and long jump exercises in different training
sessions. The first (short) jump exercises promote an increase in starting acceleration
speed and the second (long), speed of the run over the distance (see the book Special
Strength Training: Practical Manual for Coaches, page 41).
2. Uphill running (bounding) is finalised to increasing the local muscular endurance. In all
variants of uphill running, it is necessary to be guided by the following methodological
rule: the main task is not the speed of locomotion, but the accentuated take-off by the foot
together with a vigorous upward and forward movement by the thigh of the swing leg (see
The uphill running in the book Special Strength Training: Practical Manual for
Coaches, page 47).
3. The jumping (bounding) running, executed on the horizontal track, is finalised to decrease push up time. This exercise should be executed with maximal speed but trying to
maintain the steps length (see The jumps from leg to leg are done for a distance of 50 m
and the time is recorded in Special Strength Training: Practical Manual for Coaches,
page 35).
VIII TOPIC
Q: I just read this abstract in Medline. (Below)
It seems that the strength training and speed training wasnt good enough.
Should starting strength not be trained to decrease 0-10m time? (The authors measured explosive strength only). I read something you wrote once about specific training for an athlete
(Zubov?) that was good in the 40-100m but was not good in first 0-40m. I still see much confusion about the development of starting and explosive strength, especially in the choice of the
means. Could you give some examples?
Sports Biomech. 2007 Sep;6(3):285-300.
The effect of periodized resistance training on accelerative sprint performance.
Moir G, Sanders R, Button C, Glaister M.
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JUMP TRAINING
Exercise Science Department, East Stroudsburg University, East Stroudsburg,

Pennsylvania 18301-2999, USA. [email protected]
The purpose of this study was to assess the effect of periodized resistance training on accelerative sprint performance. Sixteen physically active men participated in a randomized controlled study. An experimental group (n = 10) completed an 8-week periodized resistance training intervention, while a control group (n = 6) did not train. Pre- and post-training measures of
20-m straight-line sprint time, including a 10-m split, maximum strength, and explosive strength,
were recorded. Flight time, stance time, stride length, and stride frequency were quantified from
digitized video recordings of the first three strides of the 20-m sprint. Resistance training resulted in significant increases in maximum strength (parallel back squat: 19%) and explosive
strength (6-10%). However, both groups increased 0-10 m sprint times (experimental group =
6%; control group = 3%) while 10-20m times were reduced (experimental group = 7%; control
group = 4%), highlighting the mechanical differences between the distinct sprint phases. The
change during the 0-10m interval was accompanied by a reduction in stride frequency during
the first three strides. Strength coaches should be aware that the potential benefits of increased
muscular strength during short sprints are likely to be affected by mechanical specificity and
that improvements in sprinting performance may not occur immediately after a period of resistance training.
A: Regarding the article summary of Moir G, Sanders R, Button C, Glaister M., is difficult to
have an opinion of because:
The experiment was performed with non-athletes (sixteen physically active men);
Its not clear what kind of exercises have been used for increasing the maximal and explosive strength
Its not clear how the explosive strength has been measured.
Its impossible to understand why the control group that didnt have the training had the
improvement of the results of the control exercises.
Anyway, its clear that using only the overload exercises is not enough for increasing.20 meters speed running. To improve 20 meter speed the special physical preparation should include
three types of training means:
Overload exercises for increasing maximal strength
Jumping and bouncing exercises for increasing explosive strength
Specific bouncing and running exercises for increasing starting strength
The best explosive strength bouncing exercise for improving starting acceleration is 3 5
bounces from leg to leg. The best running exercise for improving starting strength is speed running with large steps. The technique is similar to the bouncing, but the landing phases are executed much more quickly and elastically (on page 35 of Manual for coaches):
The jumps from leg to leg are done for a distance of 50 m and the time is recorded. The athlete starts by pushing off from both legs as in the standing long jump, and then lands on one and
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then alternates the legs consecutively. In one series there are 3-5 sets with a rest of 4-6 minutes
between sets. In all, there are 2-4 series with a rest break of 8-10 minutes between series. This is
a very good means for developing the power of starting acceleration.
For increasing starting strength, one could also use the serial two legs jumps execution. The
consecutive two legs bounces through 8 -10 low Track & Field hurdles should be performed with
all the exercise execution time registration (as soon as possible). To avoid any injuries in this
dangerous exercise it is better to use every kind of soft hurdles.
IX TOPIC
Q: I was wondering why you use the calf raise exercise in your programs that you suggested
in the forum to improve jumping. Most American experts say that calf raises are not important at
all and a waste of time. I'm very interested in your opinion, because you certainly have more
practical experience and theoretical knowledge than any of these experts.
A: If calf muscles are not the most important contributors to a high vertical jump, in any case,
they are important because in the execution of the vertical jump they are involved as organic
parts of explosive leg extension movements in the last part of the push up phase. Calf raises are
not the main exercise for increasing the vertical jump height, but they cannot be eliminated in the
training program. Calf raises in the training means ensure an increase in the calf muscles
strength. The preliminary increase in the maximal strength of the calf muscles is needed to assure the subsequent increase of their explosive strength, starting strength, and reactive ability.
Calf muscles are strongly involved in the landing- shock absorbing phase of running and
bouncing. The preliminary strengthening of calf muscles, before the use of jumping exercises, is
needed also to avoid leg injuries (calf muscle strains).
X TOPIC
Q: I've read that take-offs with 5-6 steps in the high jump can create better resistances and
speed-strength effects than depth jumps. Is it true? Are long jump bounces useful to increase
high jump performance, or should I use different methods before arriving at the depth jump period (or as a lower intensity exercise)? If the last suggestion is correct, how many reps and series are suggested?
A: I dont think that take-offs with 5-6 steps in high jump can create better resistances and
speed-strength effects than depth jumps. It can maybe happen only in the case of the second push
up of Track & Fields triple jump. The intensive jump bounces, executed with maximal effort,
are very useful to increase high jump performance (first of all, to improve in- run speed), and at
the same time, are a good preliminary exercise to prepare the athlete for the use of Depth Jumps.
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The dosage of long jump bounces depends on their intensity (the push up power) and on the level
and the training experience of the athlete.
Long bounces (extensive) are usually used at the beginning of the preparation cycle on the
distance of 30 60 meter in the following series:
- Jumps from leg to leg
- Jumping 2 on the right2 on the left
- Jumping 3 on the right3 on the left
- Jumping on the right leg
- Jumping on the left leg
The number of series depends on the training experience of the athlete and could be from 3 to
6 times.
Short bounces (intensive) should be used in the second part of the preparation cycle and
should be executed with the aim of covering the longest distance in each repetition. Usually, are
used:
- 3 fold jump from leg to leg
- 5 fold jump from leg to leg
- 10 fold jump from leg to leg.
In the Short bounces, the athlete should run all the repetitions prescribed for that exercise
and after run the repetitions of the next exercise. The optimal number of repetitions depends on
the level of athlete: each exercise should be executed until the athlete is able to increase the results and to maintain it (the length of jump).
XI TOPIC
Q: What do you think is better in developing the vertical jump for basketball and the high
jump: using half squat jumps or the Olympic lifts, such as the power clean and snatch? What do
you think about the Olympic lifts? Do they stimulate non-specific muscles for the high jump, or
do they train too much back and shoulders and create non optimal biomechanical angles?
A: In the specific period its better to use more specific exercises like half squat jumps. The
Olympic lifts are not very specific and can also be too hard. They produce too high of a stimulus
for the hormonal system. The Olympic lifts can be used at the earlier phases of the preparation
cycle.
XII TOPIC
Q: Why do you say that the power clean is too strenuous for the CNS? What are the pros and
cons of this? Do you think that, in this phase of preparation, 15 total reps divided in 3 series of 5
reps with half squat jumps are enough, or should/can I use more series? Why?
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JUMP TRAINING
A: 1. Why do you say that the power clean is too strenuous for the CNS? What are the pros
and cons of this?
I didnt say that power cleans are too strenuous for the CNS in my preceding answer. I wrote
that the Olympic lifting exercises are more strenuous for the hormonal system than the one-twojoint overload exercises that are normally used (Squat, Calf Rises etc). The Olympic lifting exercises are more strenuous because they are multi-joint movements, which involve more muscle
groups than one-two-joint overload exercises.
2. Do you think that, in this phase of preparation, 15 total reps divided in 3 series of 5 reps
with half squat jumps are enough or should/can I use more series? Why?
The number of series of Half Squat Jumps depends on the level of athlete. The athlete must
perform these jumps until he is able to reproduce the maximal power effort in each jump. The
level of power output can be felt by the athlete himself, or measured by some other similar
method.
XIII TOPIC
Q: Another question I have about improving the high jump is in regards to jump squats. In a
preceding thread you said that in certain moments of preparation, it is better to use jump squats
with about 70% 1RM. So, is it better to use half jump squats or better to go at least with legs
parallel to the floor? If I don't use depth jumps in certain phases of preparation, which is better
for developing the high jump for basketball: 5-6 long jumps from leg to leg, sprints (20-30m.),
trying to dunk the ball with 4-5 running steps, or something else?
A: So, is it better to use half jump squats or better to go at least with legs parallel to the
floor? You can find a detailed description about this method of explosive strength and reactive
capacity improvement in my book La preparazione fisica speciale, pages 172 173. When you
perform sets of 4-6 barbell half squat jumps (30 70 % of RM overload), with full muscular relaxation between each jump, you must only try to obtain the maximal vertical jump height without thinking about the legs flexion angle. In any case the correct angle of leg flexion is 135 but
it must be found intuitively through the experience and use of this exercise.
When I don't use depth jump in certain phases of preparation, which is better for developing
the high jump for basketball: 5-6 long jumps from leg to leg, sprints (20-30m.), trying to dunk
the ball with 4-5 run steps, or something else? The basketball players ability to jump high when
he or she dunks the ball is determined by two factors: high level of his special physical preparedness (explosive strength and reactive capacity) and good execution of technique. To improve explosive strength, reactive capacity, and execution technique of basketballs vertical jump, the
athlete needs to use a system of several training means. In this training means system, each mean
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JUMP TRAINING
must have a concrete role and placement in the whole training process. What exercise must be
used in certain phases of preparation? It depends on the aims of the preparation phase. If you use
the Block system of training, the placement of these training means that you mentioned is described in my answer in the thread Conditioning and VJ improvement for Basketball.
XIV TOPIC
Q: In regards to jump exercises, what do you think is the best jump exercise for developing
the vertical jump if we don't consider depth jumps? Do you think that 2 sessions a week with 2
series of 10 reps each of depth jumps are too strenuous for the central nervous system if trained
for 3-4 months?
A: What do you think is the best jump exercise for developing the vertical jump if we don't
consider depth jumps? Performing sets of 4-6 barbell half squat jumps (30 70 % of RM overload) with full muscular relaxation between each jump is the best exercise for developing the
vertical jump.
Do you think that 2 sessions a week with 2 series of 10 reps each of depth jumps are too
strenuous for central nervous system if trained for 3-4 months? No, I think that would be too
strenuous for the CNS.
XV TOPIC
Q: Do you have any experience with the Vertimax for jumping power and speed? What are
your thoughts on it?
A: I think that the Vertimax could be used as an additional (not substitutive) training mean,
especially for less qualified athletes. The Vertimax could be helpful in the case of an athlete with
a vertebral column injury. Nevertheless, I am not sure that the Vertimax can allow one to perform specific exercises with a specific regime (ballistic) of muscles contractions, which are very
important for SST of high level athletes.
XVI TOPIC
Q: There is a discussion on drsquat.com between Dr. Hatfield and Dr. Yessis regarding the
activity of the muscles involved in vertical jumping and vertical jump technique. I speak for
many others when I say that your input on the topic discussed would be very interesting to read
as well.
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JUMP TRAINING
A: What is more important in vertical jumping power: the quads or the glutes and hamstrings? Its impossible to answer the question in absolute terms. In the vertical jump, all of the
leg muscles, from the glutes to the calves, in a conjugate (unified) sequence, are involved. In
the Vertical Jumps power output, the contribution of each of these muscle groups depends on
the specific characteristics of the athlete and on his or her sport specialization. Weightlifters,
who probably have more powerful glutes and hamstrings, will use more glutes and hamstrings
than quads. Runners, who have more powerful and faster quads, use more quads than glutes and
hamstrings.
XVII TOPIC
Q: I plan on using the Variant 3 program listed in your book: Special Strength Training - A
Practical Manual for Coaches. It is used to perfect the "jump force" of an athlete. There are 3
workouts a week for a duration of 5 weeks, and the exercises you use in the program are Barbell
Squats, Squat Jumps (with barbell and kettlebell), Depth Jumps, and drop jumps. My question is
this: would it still be possible to incorporate other lifts into this program such as the power clean
or power snatch?
A: This program was elaborated for high level soviet T&F jumpers who didnt use Weightlifting exercises as SST means. For athletes who constantly use the weightlifting exercises, its necessary to remake this program.
I am not sure that it is right to incorporate other lifts into this program. It may be possible to
use Weightlifting exercises in the GPP training stage before you start this program.
In my texts, the terms depth jumps and drop jumps are used as synonyms for Shock
Method jumps: jump in depth with rebound aloft executed with the aim of taking off as high as
possible.
XVIII TOPIC
Q: I would like to ask you how in general to perform squat jumps? Do you do them from below parallel, stopped, without a previous eccentric action, and only with a concentric explosive
phase? Or, are they performed standing, with a fast previous eccentric phase that accumulates
part of the energy, as a sort of shock method? Are there in general differences between these two
executions? What are the general differences of doing them serial, without rest between reps, or
doing them with rest between reps?
A: Usually, these two types of squat jumps (for example, see in YouTube Barbell Squat
Jumps and Barbell Jump Squat) are carried out with different overload weights and with different training aims.
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The execution technique of these two exercises must be determined by their training aims. Before the execution of these exercises their aims must be explained to the athlete. Barbell Squat
Jumps are executed with a weight that must be selected according to the athletes abilities within
the limits of 30-60% of maximum. In one set there are 4-6 squat jumps. Each jump must be performed with the aim of jumping high. So, Barbell Squat Jumps must be normal vertical jumps
with previous eccentric phase that can assure the best height. After each single jump landing, the
athlete must stop and relax (shake) the legs, one after another. In the case of a very heavy overload weight, before each single squat jump repetition, the athlete can rack the barbell.
Barbell Jump Squats are only executed with a barbell on the shoulders (it could be a light
barbell of 10-15 kg or the heavy Olympic barbell of 25 kg weight). Usually its consists of 10-20
consecutive jumps with the aim of maintaining the constant jump height, legs flexion, and vertical back position. This exercise is usually used as a training means for the improvement of Local
Muscular Endurance and Maximal Anaerobic Power.
Barbell Jump Squats could be also used as an explosive strength means:
1. By athletes with a low level of special strength preparedness, who have never used squat
jumps with overload.
2. By athletes with a high level special strength preparedness, at the beginning of the SST
preparation cycle, before using Barbell Squat Jumps.
So, the kind of overloaded squat jumps to be used depend on the training aim, the level of the
athlete, and the temporal placement of these exercises in the training plan.
XIX TOPIC
Q: When performing exercises such as squat jumps and kettlebell jumps to enhance explosive
strength and power, the recovery periods are relatively long (3-4 min) between sets. This is obviously to allow recovery from fatigue and maximize power and force production in the following sets. Is this fatigue local or centralized? The reason I ask is that if fatigue is local, might it be
possible to perform another exercise in the recovery period without impacting the quality of the
session? For example, Squat jump, recover 2 min, bench press, recover 2 min, squat jump etc
If fatigue is central then this would not be possible, correct?
A: After an explosive strength training session the nature of fatigue is central. Its not possible
to perform any explosive strength exercise in the recovery period. This recovery period must not
be passive rest (for example, sitting down on a bench). It must be active: some light running and
warm up gymnastic exercises with looseness.
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SPORT SPECIFIC QUESTIONS
I TOPIC
Q: I am a coach in the United States for football and basketball. I know in the Eastern European sports and in Russia, coaches and sports scientists developed team models for their sport
teams. Could you explain?
A: Its necessary to distinguish the team models that relate to the structure of the performance of each team players and the training plan models.
Usually, the team models have to be designed based on the aims assigned to each player
(for example: to increase the effectiveness of specific technical-tactical actions and specific
physical preparation parameters) that allow reaching the specific goals of the whole team (usually, to win the match with the most important concurrent team). This is a difficult job that is
usually made by sport researchers that work with the national team coach.
COMBAT SPORT
II TOPIC
Q: Im interested in your opinions of the most useful aerobic methods of training the aerobic
systems in variable motor regime sports, namely combat sports. Combat athletes have a great
need for developing very good aerobic systems to provide energy in bouts which are longer than
2 minutes, to ensure the fighters rapid recovery between bursts of max anaerobic power during
the same bout, and recovery between bouts. Given the fact that the training schedule of a combat
athlete is crowded, and that technical mastery and skill work must be done every day, in addition
to developing required abilities, what would you consider to be the best aerobic conditioning
method(s) which would benefit the athlete (for example, interval training, at what intensity, and
what bout rest duration), assuming that aerobic-strength methods are already applied?
A: I am answering with delay, because your question concerns a very ample and complex
matter.
For the results of the research developed in the combat sports, all of these disciplines represent the activities of the primarily anaerobic metabolic character and can be divided in two
groups on the basis of the typology of the contact among the adversaries during the competition:
- The group of the activities with very short contact (boxing, fencing, karate, taekwondo);
in this group the alactic mechanism has a dominant role in the metabolic model,
74
The group with the more long contact (judo, wrestling); in this group the glicolitic
mechanism has a dominant role in the metabolic model.
This difference among the competition activitys metabolic model determines the difference
among the training structure models in these two groups of sport. The involvement more underlined of the glicolitic mechanism determines the need to develop more of the aerobic power that
must assure the ability of the payment of the oxygen debt during the less intensive phases of the
combat meetings. If the aerobic mechanism is primarily used for ensuring recovery, the aerobic
abilities of the athletes are represented by the capacity to use lactate as the substratum of the
oxygenation. This capacity could be trained through the interval or intermittent training methods.
Nevertheless, to regularly perform this type of training, the athlete must have a good aerobic
ability that could be developed at the beginning of the preparation period through the prolonged
constant intensity aerobic work. So, the structure model of training in this case must include two
principal groups of endurance means:
1. The prolonged aerobic activity with constant (cross) or variable (fartlek) regime and also
the circuit resistance training,
2. The specific exercises (the technical-tactical elements of combat meetings) performed in
the interval or intermittent regime.
The first group of the means must be used with the "classical" methods described in the sporting literature. For the second group of means, the methods need to be purposely elaborated for
every type of combat sport on the base of their metabolic model, the laboratory researchs results, and the researchs results of the other sporting disciplines with similar metabolic regimes.
The specific exercises (technical-tactical elements) should have the duration which corresponds
to the active phases of the competition combat meeting. They should be alternated by rest
pauses with the durations selected in relationship to the objective of the training: to assure the
development of more glicolitic ability or more aerobic ability.
There is much literature data about different types of interval and intermittent training. For instance, in boxing (V.Filimonov, 2003) for aerobic ability development, specific exercises are
used of the 10-15 seconds duration of maximal intensity and with different durations of recovery
intervals:
- of 5 seconds among any repetitions and of 3-4-minutes among any series of 5-10 repetitions (for aerobic effectiveness development);
- of 45-90 sec: 10 -12 repetitions in one series (for aerobic capacity development);
- of 2-3 minutes: 6-10 repetitions in one series (for glicolitic capacity and aerobic power
development).
Currently, in the European literature often there are references to the intermittent strengthspeed exercises used: 3 strength-speed work of brief duration (10-15 seconds) is alternated by
recovery intervals (20 seconds) in which aerobic work of moderate intensity is performed (with
the intensity level equal to 60% of the athletes anaerobic threshold). In the case of combat
sports, these could be the technical exercises performed with overload or with partner of a higher
weight category. It is very difficult to say what type of training is more effective: it all depends
75
on the performance model of the specific sporting discipline, from the preparation level of the
athletes, and from the type of the training periodization.
SAILING
III TOPIC
Q: What do you think about isometric trainings ability to enhance local strength for Olympic-class sailor? Usually I train with maximal efforts first day, dynamic efforts second, isometric
efforts third day, and in the off season the fourth day is Combo Training (the sum of maximaldynamic-isometric, studied in a circuit training with specific exercises, also with a simulator).
All of the exercises are directed to stimulate all big muscles. I also use a certain number of
more specific exercises to build local stamina. Its very difficult to reproduce the real effort in
dry-land training. My question is, is it better to use isometric tension every training-day, or is it
better to use max-dynamic-isometrics?
A: 1) I think that isometric training is very important to increase the local strength for an
Olympic class sailor and 2) your means sequence in microcycles is correct. I think its better that
you use isometric tension every day.
MUAY THAI
IV TOPIC
Q: How important is relative strength and limit strength for stand up martial arts like Muay
Thai/Thaiboxing? What kind level of strength is Elite for Muay Thai and for a serious strength
athlete in moves such as the Snatch, Clean and Jerk, Squat, Deadlift, and Push Press, etc for a
165lb. Male?
A: I never worked with Muay Thai / Thaiboxing athletes but I think that in this kind of discipline, as in boxing, the explosive strength expressed in very rapid movements has the most important role. For the development of explosive strength the boxers must use specific strengthspeed exercises.
Exercises like the Snatch, Clean and Jerk, Squat, Deadlift, and Push Press could be used at the
beginning of the preparation period (before the specific strength-speed exercises) for the preliminary strengthening of the athletes neuro-muscular apparatus.
These exercises are very important because they mainly represent the training of the CNS.
In these exercises the external opposition represents the most important stimulus for perfectioning the neuro-muscular apparatus; the level should be the maximal, but the value of maximal
external opposition in kg (or maximal strength expressed in the exercise) assumes less impor-
76
tance. I cant say what level of RM could be enough for Muay Thai / Thaiboxing athletes training. I only say that, in a general case, a 165 lb (85 kg) RM in the deadlift means a very low level
of neuro-muscular apparatus condition.
AMERICAN FOOTBALL
V TOPIC
Q: I have a question regarding a program for "High Level American Football Players" that is
presented in your book Special Strength Training. It is section 6.7. You start off by describing
that 80% is the percentage of the maximum that the athlete can handle for 1 rep. This I do understand. Where I get confused is that on Day One of this program it says "Barbell squats
(90%) 2-4 x 5" then it says "Rest 4-5 min between sets", "Rest 6-8 min. between series." Also,
on the first day after that it calls for "Barbell squats (80%) 2-3 x 10-12" and then Rest 2 min between.
My first question has to do with the percentages: Myself and all of the athletes that I have
trained can only get 3 reps, maybe 4, at a 90% load for a back squat. If one of my athletes can
get four or five reps then I say that the 90 % is not accurate and I will bump up their max by 1%
for every rep they get over 3 reps. This way I know the athlete will not time have an accurate
percentage for whatever weight they use. I am confused as to how at 90% it can call for 5 reps
for 2-4 sets; this seems almost impossible if the maximums are accurate numbers. Could you
maybe help clear up my confusion and maybe explain how it works? Could you tell me if I
should just use a weight that I can execute for the m=number of reps prescribed, or is it more
important to use the load (say the 90%) and try to get 5 knowing that I can really only get 3 or 4
at the most? What percentages would you suggest I use since I adjust my percentages to fit the
numbers below?
The percentage numbers that I have seen and used that are most accurate are 92% x 2, 90%
x3, 88% x4, and 85% x 5.
My second question has to do with the sequence that day. It says to "Rest 6-8 min between
series", but I did not see any indication or notation that a series was to be executed on this day.
My impression is that I would do 2 to 4 sets of 5 reps at 90%, resting 4-5 minutes in between
sets, and then do 2-3 sets of 10-12 reps resting 2 min between sets. So I do not understand
where the "Rest 6-8 min. between series" comes in. I guess I just need a clearer view of how to
execute this program concerning the percentages used and how the execute the sequence on
some days?
A: After your post, I read more accurately the book that had been adaptated to an English language version. I am really sorry for the inconvenience.
77
1. At page 107 of the Manual for coaches, there is a little difference of meaning from the
original text in the underlined text of the following items:
The loads used in the program are as follows:
a) The weight of the bar is indicated in % of maximum, as for example barbell squats
(80%). This means the maximum weight the athlete can handle for 1 squat.
This text should be: as for example, "squats with bar (80 %)" means 80 % of utmost
weight with which it is possible to execute only one total squat.
2. You wrote: the percentage numbers that I have seen and used that are most accurate are
92% x 2, 90% x3, 88% x4, and 85% x 5.
I used another system of overload classification that I elaborated many years ago based on
American strength training and Bodybuilding publications:
100% -1 RM
95% 2-3 RM
90% 5-6 RM
85% 7-8 RM
80 % 10-12 RM
75% 12-16 RM
You could adapt my program to your system of overload classification.
3. Because the dosage formula of the strength exercises:
b) The dosage 8 x 10 (2) means that 2 series are executed. In each series of 8 sets on 10
movements. On page 107, maybe it was not completely clear; the content of the program
for American football players has some inaccuracy. For this reason I decided to write in
this post the first week of this program with my personal corrections (text underlined).
1st day
1. Barbell squats (90%) 2-4 x 5 (2-4 sets of 5 reps)
Rest is 4-5 min. between sets.
Rest is 6-8 min. after the last set
2. Barbell squats (80%) 2-3 x 10-12 (2-3 sets of 10 -12 reps)
Rest is 2 min between sets.
2nd day.
1. Barbell squats (93-95%) 2-4 x 3 (2-4 sets of 3 reps)
Rest is 4-5 min. between sets.
2. Barbell squats (80%) 3-5 x 8-10 (3-5 sets of 8-10 reps)
78
Rest is 2-3 min between sets

3rd day.
1. Barbell squats (93-95%) 3-5 x 2-3 (3-5 sets of 2-3 reps)
Rest is 4-6 min. between sets
2. Barbell squats (85%) 2 x 8 (+2-3)* (2 sets of 8 rep with 2-3 additional movements)
Rest between sets is arbitrary
4th day.
Barbell squats: 1) (80%) 1 x 10 (one set of 10 reps)
2) (90%) 1 x 5 (one set of 5 reps)
3) (90-93%) 1 x 2 (one set of 2 reps)
The series of these 3 sets are repeated 2-3 times
Rest is 4-5 min, between sets
Rest is 6-8 min. between series
5th day
1. Barbell squats (93-95%) 2-3 x 3-5 (2-3 sets of 3-5 reps)
Rest is 4-6 min. between sets
Rest is 6-8 min after the last set.
2. Barbell squats (80%) 3-5 x 8-10 (3-5 sets of 8-10 reps)
Rest is 2-3 min between sets.
6th day
Barbell squats: 1) (70%) 1 x 12 (1 set of 12 reps)
2) (80%) 1 x 10 (1 set of 10 reps)
3) (85%) 1 x 7 (1 set of 7 reps)
The series of these 3 sets are repeated 2-3 times
Rest between sets is 5-6 min.
Rest is 8-10 min in between series
7th day.
Squat jumps with the bar (40%) 5 x 8 (2) (2 series of 5 sets of 8 jumps)
Rest interval between sets is 60 sec.
Rest interval between series is 8-12 min.
79
SWIMMING
VI TOPIC
Q: My question deals with the classification of the sport of swimming as a sport requiring
high levels of both local muscular endurance and aerobic capacities. While I can understand
this classification for the 1500m Freestyle, I am curious as to why events such as the 50m Freestyle and 100m events are also classified under this umbrella. In the 50m event, elite competitors often complete the race with 1 or 0 breaths, so why are the aerobic capacities so important?
I am not sure if this misunderstanding is typical of Western thinking, which is lacking in the
sport of swimming, or if Eastern philosophy also defends this notion. What is it about swimming
that makes energy and strength demands unique? Are not the strength and metabolic qualities
that support relatively brief and maximal levels of effort of greater importance for success?
A: The modern Eastern philosophy sees the training process as a process finalised towards
the organisms adaptation to a specific power regime. The muscular work in a known regime is
assured by the involvement of all energy production systems of the human body. The contribution of any of these systems is different in relation to the intensity level of specific work (the utmost or boundary power), which determines the minimal duration of the specific work. The percentage contribution of these systems to the whole energy production during the competition
exercise determines the percentage of the different training loads in the preparation plans of the
athlete.
In the 100 meters of swimming, the duration of the work (the maintenance of the utmost or
boundary power of specific work) is around 48 - 60 seconds; in the 50 meters, it is around 22 27 seconds. The utmost muscular work for these durations is realised primarily by anaerobic glicolitic mechanisms. For this reason, traditionally, to increase the results of athletes training
methods have been used that allow the increase of glicolitic mechanism effectiveness.
Nevertheless, the glicolitic mechanism represents a limiting factor in increasing the intensity
of the work because it provokes the accumulation of HLa (Hydrogen ions and lactate) in the
muscles and this worsens their contractible capacities. To regularly execute this type of work the
athlete must have a suitable recovery capacity; this capacity is connected to the development of
the aerobic mechanism. For this reason even the sprinters must develop the aerobic capacity.
The adaptation of the organism to the specific muscular work regime can also be realized in
another way: the contribution of the different physiological mechanisms in the energy provisioning of the competition exercise can be changed, modifying their state of development. For example, according to the latest tendencies in the methodology of the training, to improve the results
in the endurance sports it is necessary to decrease the contribution of anaerobic glycolisis in the
energy provisioning of the competition exercise through the upsurge of other energetic mechanisms effectiveness. Aerobic and Local Muscular Endurance training can assure a reduction of
the anaerobic glycolisis contribution in the energy provisioning of swimming for distances of 50
80
and 100 meters and, consequently, the upsurge of the maximal (average) speed of the swimming
of these distances.
GYMNASTICS
VII TOPIC
Q: What is your opinion of gymnastics training? Do you think that gymnasts leg training
should be different? How? What would you recommend is the best way to introduce a 6yr old to
jump training? Do you think it has any benefits? From studies I have read (and personal experience), I know young kids (5-6yr olds) do not fully extend their ankles, knees, and hips on a vertical jump, thus would it be more beneficial spending time on developing the vertical jump instead
of any specific jump training?
What would you recommend training wise for female gymnasts (ages 10-11yrs old), non-elite,
training 3 days a week (Monday, Tuesday, and Friday), with a relatively weak leg strength base
level (due to lack of training). How would you go about trying to develop their power? What do
you think of this leg program? What are the benefits, if any, and what are the short comings?
How would you improve it if you could?
At the moment they do this program 2 days a week (Mon and Tuesday):
- -20 free weight squats: slow on the eccentric phase, explosive on the concentric
- -2 lengths of tuck jumps along a spring floor, so I would guess about 25-35 jumps
- -10 (for left and right legs) lunge jumps off of front leg and drive rear leg upwards.
- -2 sprung floor lengths: single leg kick hops (so as the step, lunge and kick the rear leg
up as they jump up off the front leg. Similar to the first exercise, but moving forwards
through the lunge and with a straight rear leg). Approximately 20 jumps
- -20x 1/2 squats, then push up to high level, stand up on high tip toes, lower to stand (this
is one exercise movements. We call it bend- stretch- rise- lower).
- -4 lengths of long standing broad jumps in series.
- -Approximately 20-30 jumps: single leg balance with eyes closed, 1 minute each leg.
Is it ok to train upper body and abdominals in between leg sets in order to give them active
rest?
A: What is your opinion on gymnastics training? Do you think that gymnasts leg training
should be different? How? I never worked with gymnasts, but I think that the methodological
approach of special physical and special strength preparation in this sport discipline must be different from Track & Field and sport games. What are the differences? I think that the elements of
the gymnastic competition exercises are the best training means for SST. So, to elaborate a good
SST gymnastic program, one needs to have a good expert in gymnastics. This could sound obvious, but its very important.
81
Regarding the training of very young athletes, I think that their training must be general, not
very specific. This is the basic rule of sport training.
What would you recommend training wise for female gymnasts (ages 10-11yrs old), non-elite,
training 3 days a week (Monday, Tuesday, and Friday), with a relatively weak leg strength base
level (due to lack of training). Your jump program is quite good. I think that its difficult to do
something wrong coaching the 10-11 years old athletes. The methods could be exactly opposite
to those I suggest for high level athletes, which in this case requires the method be much more
complex. If you want to enforce (strengthen) the legs, the athletes could perform abdominal and
upper body exercises during the intervals between jump sets (this would be like circuit training),
or they could have an active rest as adult athletes-its not very important. If you want to increase
power its better use more short jump exercises performed with a concrete aim (longer, faster,
higher). In this case, its better to have an active rest between the jump sets.
BOBSLED
VIII TOPIC
Q: I have a broad question for you. It is quite specific, but I think it can be of some utility for
all involved in a power sport. Do you have any experience working with USSR bobsled team?
Perhaps the 1988 OLY champions or other bobsled teams, even in Italy with Strength and conditioning Coach Antonio Tartaglia? How would you set up their training? I saw many different
schemes, from the usual HI/LO approach a la Charlie Francis, to a 3 day tier rotation of
weights, bounds and sprints. However, I have not seen any material from the former USSR
/DDR. I also see that you do not employ Olympic lifts and their variations. Would you use them
in this particular event?
A: I elaborated a training program for the USSR bobsled team in the 80s. It was the training
program finalised to increase running speed acceleration. All of the athletes were ex Track &
Field sprinters and throwers, so, for this training plan I used the program finalised to increase the
starting speed acceleration (for this program see SST Manual for coaches) with some variations aimed to increase the strength component of the overload training. It was the hybrid of
T&F sprinters and Throwers training programs, similar to my American Football program.
After your question, I remembered a conference many years ago I attended where Charlie
Francis expressed similar ideas about SSTM, but not all of his ideas match mine. For example,
the 3 day tier rotation of weights, bounds and sprints is the typical concurrent approach for
this training means use. For high level athletes I prefer using the conjugate- sequence approach.
82
IX TOPIC
Q: Would it be possible for you to post some of the details of the program? What would be the
primary differences between bobsled planning and American Football planning? Aside from the
need for repeated efforts in football, I see much congruence with the primary goals of both
sports.
A: 1.Would it be possible for you to post some of the details of the program?
1st day
Barbell squats (90%) 2-4 x 5. Rest is 4-5 min between sets and 6-8 min between series.
Barbell squats (80%) 2-3 x 10-12. Rest is 2 min between sets.
2nd day
Barbell squats (93-95%) 2-4 x 3. Rest is 4-5 min. between sets and 6-8 min. between series
Barbell squats (80%) 3-5 x 8-10. Rest is 2-3 min between sets.
3rd day
Barbell squats (93-95%) 3-5 x 2-3. Rest is 4-6 min. between sets and 6-8 min. between series
Barbell squats (85%) 2 x 8 (+2-3). After completion of the last repetition in the squat with
the weight at 85%, it is necessary to do 2-3 additional repetitions. Rest between sets is arbitrary.
4th day
Barbell squats: (80%) 1 x 10, (90%) 1 x 5, (90-93%) 1 x 2
The series are repeated 2-3 times with 4-5 min rest between sets and 6-8 min rest between series
5th day
Barbell squats (93-95%) 3-5 x 2-3. Rest is 4-6 min. between sets and 6-8 min. between series
Barbell squats (80%) 3-5 x 8-10. Rest between sets is 2-3 min.
6th day
Barbell squats (70%) 1 x 12, (80%) 1 x 10, (85%) 1 x 7
The series are repeated 2-3 times. Rest is 8-10 min in between series and 5-6 min between
sets.
7th day
Squat jumps with the bar (40%) 5 x 8 (2) Rest interval between sets is 60 sec and 8-12 min
between series.
8th day
Barbell squats (85-90%) 4-5 x 1-3 using the interval method
In the interval method it is possible to execute one series of several sets consisting of 1-2
repetitions using a heavy weight (85-90%) and with limited rest pauses. At the end of the series, the number of repetitions decreases and the duration of rest pauses increases. For example, in the first set of 3 repetitions, the rest pause is 30-40 seconds; in the second set of 2-3
repetitions the rest pause is 40-60 seconds; in the third set consisting of 1-2 repetitions, the
rest pauses is 60-90 seconds and in the in the 4th set there is one repetition.
83
9th day
Squat jumps with the bar (40%) 8 x 8 (2) Rest interval between sets is 60 sec and 8-12 min
between series.
10th day
Barbell squats (95%) 4-5 x 1-3 using the interval method (See 8th day program)
11th day
Depth jumps (0.75 m.) 2 x 10, (1.10 m.) 1 x 10. Rest interval between sets is 10-12 min.
Jump out of squat with bar (40%) 8 x 10 (6). Rest interval between sets is 60 sec and 10-12
min between series.
12th day
Depth jumps (0.75 m.) 2 x 10 and (0.10 m.) 2 x 10. Rest is 8-10 min.
Squat jumps with bar (40%) 6 x 8 (2). Rest interval between set is 30 sec and 8-12 min between series.
13th day
Depth jumps (0.75 m.) 3 x 10 and (0.10 m.) 1 x 10 Rest is 8-10 min between series.
Squat jumps with bar (40%) 10 x 10 (2-3). Rest interval between sets is 60 sec and 8-12 min
between series.
14th day
Depth jump (0.75 m.) 4 x 10. Rest is 8-10 min.
Squat jumps with bar (40%) 8 x 8 (2). Rest interval between sets is 30 sec and 8-12 min between series.
15th day
Depth jumps (0.75 m.) 2 x 10 and (1.10) 2 x 10. Rest interval is 8-10 min between series..
Squat jumps with bar (40%) 6 x 10 (2). Rest interval between sets is 10 sec and 8-12 min between series.
16th day
Depth jumps (0.75 m.) 2 x 1 and (1.10m.) 2 x 10. Rest is 6-8 min between series.
between series.
17th day
Depth jumps (1.10 m.) 4 x 10. Rest is 8-10 min between series.
between series.
18th day
Depth jumps (0.75 m.) 4 x 10. Rest, 8-10 min.
Squat jumps with bar (40-%) 10 x 10 (2-3) Rest interval between sets is 30 sec and 8-12 min
between series.
19th day
Jumps on to a box (0.4-0. 5 m.) 4 x 40 (2). Rest interval between sets is 3-4 min, between series is 10-12 min.
84
20th day
Depth jumps (1.10 m.) 4 x 40. Rest is 8-10 min.
Squat jumps with bar (40%) 10 x 10 (2). Rest interval between sets is 10 sec, between series
is 8-12 min.
21st day
Squat jumps with bar (40%) 10 x 10 (2-3). Rest interval between sets is 10 sec, between series is 10-12 min.
22nd day
Jumps on to a box (0.5-0. 6 m.) 6 x 40 (2). Rest interval between sets is 3-4 min, between series is 10-15 min.
23rd day
Depth jumps (1.10 m.) 10 x 10 (2-3). Rest is 8-10 min between series.
Squat jumps (40%).Rest interval between sets is 10 sec; between series is 8-12 min.
24th day
Jumps with a bar (40%) 10 x 10 (3-4) Rest intervals between sets is 10 sec, between series is
10-15 min.
25th day
Jumps on to a box (0.7-0.8 m.) 5 x 50 (3) Rest intervals between sets is 2-3 min, between series is 10-15 min.
26th day
Squat jumps with bar (40%) 10 x 10 (3-4) Rest intervals between sets is 10 sec, between series is 10-15 min.
27th day
Jumps with a bar (40%) 10 x 10 (3-4). Rest interval between sets is 10 sec; between series is
10-15 min.
28th day
Jumps on to a box (0.7 0.8m.) 6 x 50 (3) Rest interval between sets is 2 min, between series
is 10-15 min.
2. What would be the primary differences between planning bobsled and American Football?
The specific differences should be pointed out by bobsled and American Football coaches, so I
can answer you only from a generic point of view. I think that these differences could be related
to the fact that American Football players also need to develop specific endurance. So, the
American Footballs training model should be more complex.
85
WEIGHTLIFTING (OLYMPIC AND POWER)

X TOPIC
Q: Much of the literature, regarding the training of weightlifters, illustrates loading plans in
which weights exceeding 90% of the limit are to be performed with more than one repetition per
set. I have seen up to 3 repetitions per set to be performed with as much as 95% of the limit with
respect to the training of weightlifters. Through my own experience I know that sportsmen whose
disciplines demand more of the glycolytic and oxidative systems, such as middle and long distance runners, triathletes, middle and long distance rowers, etc will very often possess the capacity to perform high repetition sets with relatively high percentages of their maximum. I understand this to be a function of varying muscle fiber type ratios, level of trainedness, and the
degree to which various forms of Type 1 and Type to 2 fibers have been trained to maximize
their oxidative capacity.
I, however, remain unclear in regards to sportsmen such as weightlifters possessing the capability to perform in excess of 5 repetitions per set with weights exceeding 87-90% of their
maximum. The specific context I wish to apply is that of higher qualified sportsmen (equal to and
above the candidate to master of sport ranking) as I know that novice and low qualified sportsmen in these disciplines do not possess as much neuromuscular efficiency as their higher qualified (in terms of special strength preparedness) counterparts.
I must also use myself as an example, although I am not a weightlifter. I am able to bench
press 185kg and at no time have I been able to perform more than five repetitions in the bench
press with any weight greater than 150kg (approximately 81% of my limit). Any highly qualified
weightlifter possesses a level of neuromuscular efficiency that is surely far more developed than
my own. It is for this reason that I find difficulty in understanding how one may be able to, for
instance, full squat or press a load in excess of 85% for any more then 2 or 3 repetitions.
I have examined this issue from a multitude of perspectives and I remain unable to find resolution. I must also note that I have trained and continue to consult with a US weightlifter whose
results in the 85kg weight category place him at a candidate to master of sport qualification. At
a bodyweight of 85kg he has performed one repetition in the full squat with 250kg. At no time,
however, has he been able to perform more than 1 or 2 repetitions in the full squat with weights
exceeding 90%.
A: If I understood correctly you want to know why different athletes can perform different
number of repetitions with the same relative overload weight (in the limit of 85-95% from
maximal).I think that two factors have effect on this issue:
1. Genetic predisposition: the innate prevalence of fast muscle fibre and the innate neuromuscular efficiency
2. The special strength training experience, the best neuromuscular efficiency, and the best
synchronisations of strength efforts.
86
Regarding the second factor, the training session program, which I proposed to Ariel Schillaci, is finalized to improve the neuromuscular efficiency and the synchronisations of strength
efforts.
XI TOPIC
Q: Over the past few years I've put in a considerable amount of thinking in trying to apply
much of the present research on periodization and strength/hypertrophy training in an organized
training system that will help keep lifters progressing at a respectable rate without any stagnation. Now the basic idea with this is keeping the rep/set volume stable over the course of the
training program, while allowing for an increase in total workload being lifted per week to increase. Here is a 'crude' sample of the program; my main thinking is more in terms of the rep/set
structure.
Over a period of 7 weeks the rep/set progression is:(1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6
(5wk) 5x5 (6wk) 5x5 (7wk)
The total number of reps are the same or fairly close each week, however the actual reps decrease which would allow for a progression in weight each week in terms of 'tonnage' or 'volume'. Once the first 7 weeks are complete a period of restoration begins for 7-10 days and the
progression repeats, however with the starting week this time around being at a heavier load.
A: The program that you posted is a variant of the progressive resistance exercise method
(The De Lorme - 1945). I think this could be an effective method for the general publics training.
XII TOPIC
Q: Dr. Lee Brown of Cal State Fullerton commented that he thought doing the competitive
lifts for speed (Rate of Force Development training) at the end of each session at 35% 1RM for 3
sets of ~3 reps for three weeks prior to the competition would improve performance. Do you
have any comment on that?
A: From a general point of view, its not possible to have an opinion about the effectiveness
of a single training mean outside the context of the whole training process in which this mean is
included. For this reason its difficult to evaluate the effectiveness of the Snatch and Clean &
Jerks speed execution with 35% 1RM for 3 sets of ~3 reps at the end of each session for three
weeks prior to the competition in Olympic lifting if I dont know:
- The level of athlete
- What kind of exercises he executed during the training sessions before the use of this
RFD training
87
- What kind of work he used in the training sessions of the preceding stages.
I can express only my general considerations about this method.
1. I think that the biodynamic structure of the Snatch or Clean and Jerk executed with 35%
RM could be a little bit different from the biodynamic structure of the Snatch or Clean &
Jerk executed with maximal weight (competition exercises). So, these exercises are not
very specific for Olympic Weightlifters, especially a high level athlete. This kind of RFD
training could be useful, not in the case of the whole competition exercise execution, but
in the case of separated technical exercises used in combination with the maximal strength
effort method. In this case, I think that the overload weight should be more than 35%RM.
2. I am not sure that the execution of this exercise, at the end of the training session, can ensure a more specific training effect. The execution of competition exercises in a fatigued
condition is an effective training method for the endurance sport disciplines because they
assure an increasing of the athletes specific capacity, but this capacity is not specific for
Olympic Weightlifters.
XIII TOPIC
Q: I am a world class powerlifter in the bench press and deadlift and have consistently
peaked too early for competitions even though I have used sub-maximal loads within four to six
weeks of competitions. My auxiliary lifts have also stayed at a high volume in the sub maximal
range right up to the competition time.
My question is, how far from a competition should I reduce my auxiliary training and begin to
introduce maximal lifts in the bench press and deadlift? Also, how many days prior to a competition should I cease maximal lifts? Should I also include explosive movements when training with
maximal loads?
A: I understand your problem very well, but I cannot answer exactly your question without
the possibility of seeing you during your training process, because it all depends on the reactions
of your organism to the volume and the intensity of preceding workloads. These reactions are
very different from one athlete to another and I can give you only some general advice. If you
have consistently peaked too early for competitions this could have happened for different reasons:
- The total volume of the sub-maximal range auxiliary lifts training was not enough: try to
increase it, but dont use it in high volume during the maximal lifts training stage;
- You reduced your auxiliary training and begin to introduce maximal lifts in the bench
press and deadlift too early: try to do it a little bit later than 4 - 6 weeks.
Regarding the use of explosive exercises during the training with maximal loads, I think that
its possible, but you should be very careful to not increase too much the total workloads volume.
88
XIV TOPIC
Q: I was wondering how you incorporate squats and deadlifts in your weekly workouts? Do
you incorporate them on the same or different days?
A: It all depends on the aims of your training and on your training experience. The squat and
deadlift involve almost the same muscle groups. The difference between these exercises is in
amplitude of movements and the overload weight. So, if you have good experience in overload
training and need to carry out a Bodybuilding split program, you can execute the squat and deadlift in the same training session. If you are not experienced in overload training, its better to use
these two exercises in different training sessions.
XV TOPIC
Q: I would like to learn your opinions about this legendary routine. I know that the Soviets
had great routines like this. It is extremely hard, but everyone who has finished it had great results. Actually, Smolov might be one of your friends. It has an interesting combination of volume
and intensity. I can give you the original link to the program if you cant find or recall it. I would
like to learn if you have used any program like this with your athletes?
A: I read the description of this program in the original article of S.Smolov (1989) that includes 13 weeks preparatory period training: Introductive training stage (2 weeks), Base preparation training stage (4 weeks), Switching stage (2 weeks) and Intensive training stage (4
weeks). After these 12 weeks the athlete should carry out his usual pre -competition training
stage (1 week). I must say that this article has some unclear elements (I evidenced them with ?
in my following transcription).
Introductive training stage (2 weeks)
First week:
1 day: Barbell Squat (65%/8)X3 (70%/5)X1 (75%/2)X2 (80%/1)X1
4 - 6 days: Scissor Barbell Squats (?)
Smolov wrote that these 3 days bring you in the good sport form. I dont agree with this
consideration.
Second week:
Monday, Wednesday, and Friday:
1. Barbell Squat with 80% 85% overload
2. Jump exercises
89
Base preparation training stage (4 weeks)

Monday
Wednesday
Friday
Saturday
(70%9)4
(75%7)5
(80%5)7
(85%3)10
(70%+109)4
(75%+107)5
(80%+105)7
(85%+103)10
(70%+159)4
(75%+157)5
(80%+155)7
(85%+153)10
rest
Rest
Competition training
I think that the volume of work is too high. Its better to reduce the number of sets or train
only 3 times per week (Monday, Wednesday, and Friday).
Switching stage (2 weeks)
The total work volume is the same as the preceding training stage.
Exercises used: Squat jumps, jump exercises without overload, eccentric Barbell Squat
(speedy), concentric Barbell Squat (?)
Intensive training stage (4 weeks)
Its not clear, but may be this is the program
Monday
Wednesday
Saturday
603,703,804,903,
(855)2
654,704,(804)5
653,753,853,
(903)3,953
653,753,854,
(905)4
3 603,703,803, (905)5
603,703,803, (953)2
653,753,853,
(953)4
4 703,804,(905)5
703,803,(953)4
753,904,(954)3
1 653,754,(854)3,855
2
604,704,804,903,
(904)2
Pre -competition training stage (one week)

Mon
703,803
(954)3
Tues
(905)2 Rest
Wed
754,(854)4
Thur
rest
Fri
Sat
Sun
rest rest competition
My opinion about this training program:
90
I think that its an interesting implementation of the conjugate sequence system aimed at increasing the maximal Barbell Squat strength (for example, for Power lifters), but the volume of
loads must be reduced.
XVI TOPIC
Q: What type of training would you recommend for a strength athlete on non-lifting days? I
have heard of some coaches recommending interval runs at a relatively low intensity with a
slightly longer recovery, such as running 100 m at 70%, walking 50 meters, and repeating the
set 10 to 20 times. What would you recommend?
A: I prefer to name intermittent running the exercise that you termed as interval. I think that
this exercise can be a good solution for the non-lifting days training. I can also recommend
other kinds of intermittent work:
Performing other sport games less intensely that athletes are able to play without technical
difficulty (basketball, soccer, tennis).
Performing in an aerobic regime (also with music) the most simple forms of postural gymnastic exercises. At the end of the microcycle one could perform swimming and water
games with a ball.
XVII TOPIC
Q: This question pertains to how to "retrain" for an Olympic weightlifting meet that is one
month following the meet I was originally training for. Please allow me to explain. Due to an
airline cancelation this weekend, I missed our National Masters Championships (M55 94Kg)
and have to qualify for the Worlds at another meet, which is May 3. Since I was training to peak
for April 5th, I am asking for advice on how to structure training to "re-peak" on May 3rd. Any
advice you can offer would be greatly appreciated.
A: Its really a big problem to structure your training to re-peak, especially if I dont know
you and your preceding training plan.
I think that in this situation you may only have one option: to try to maintain sport form for all
of April using a low volume of the high intensity explosive exercises. The low volume means: a
few exercises, low number of sets, and low number of training sessions in a week. I think that
this kind of training could be similar to the following training session that could be carried out no
more than 2 times a week:
1. 2 series of 10 Depth jump from 0.75 m height;
2. 2-3 sets of Power Snatch with 70-90% weight.
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WRESTLING
XVIII TOPIC
Q: I am very interested in the strength and conditioning of the Russian wrestlers. Besides a
lot of wrestling, how else did they train for strength? What type of weightlifting (Olympic lifts,
kettlebells, or bodyweight exercises) did they perform for stamina? What type of running was
done: sprints or distance?
A: Properly answering your questions requires a book. Ill try to answer synthetically. I was
not personally involved in the training of wrestlers, but I know very well some of the most important coaches and I know that in Russia the methodology in this discipline is very developed.
The Russian wrestlers use all of the types of training that you mentioned: Olympic lifts, kettlebells, and bodyweight exercises. They use many specific strength exercises with machines built
specifically for them. The run exercises are mainly of aerobic endurance: all speed and power
work is specific. In the resistance exercises (weight training), they pay attention to the capacity
for muscular relaxation. In the specific work (wrestling), they pay attention to the improvement
of tactile sensitivity.
XIX TOPIC
Q: Who would you research to find more information on how the Russian wrestlers were
trained? I know you gave some great examples, but if I wanted to look more into it who would be
a good person to research? Our coaches here are some of the best in the nation for wrestling
and when competing at the international level Russia is always who is dominant. What are some
things you would alter for programming in this sport? Many of these guys are very lean and any
lean muscle that is put on could affect them making a certain weight class. So, my question is:
what are some things that they may have done differently in their training where they did not increase mass too much. Thanks for your help and I appreciate your willingness to provide all the
practical and scientific knowledge to be passed on.
A: Who would you research to find more information on how the Russian wrestlers were
trained? What are some things that they (Russian wrestlers) may have done differently in their
training where they did not increase mass too much? The most important Russian sport training
magazine is The theory and practice of physical culture and sport, in which there are many
publications about the methodology of the Russian wrestlers training. The big problem is that all
of these publications are in Russian. The most important wrestling training expert that I knew
many years ago was Alexandr Novikov. Now there are many new experts who I dont know, but
I am sure that all of them are very high level experts and really dont need my help. Why?
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The Russian Wrestling training methodology is elaborated at a very good level. First, because
Wrestling was always very popular in the old Russian empire and in the Soviet Union. During
many years the practical experiences of many coaches who worked with many wrestlers have
been shared between them and developed. Second, because the Soviet Wrestling teams always
had a high level scientific assistance that assured them the possibility of optimizing the training
process. The optimization of the training process allows performing work no more that its
strictly necessary, and to not do anything that is not useful (sorry if I underline something that
sounds obvious). This optimization also regards the strength training.
The strength training of an Olympic sport athlete must be functional or, as I say, specific. So,
it must be very different from Bodybuilding training and also from a Weightlifters training. The
wrestlers need to increase their strength in particular movements joined in a particular structure.
For this reason, the Russian wrestlers use specific strength devices and specific training methods
that allow them to achieve an increase of the power of specific movements and, if its necessary,
without increasing the muscle mass.
BOXING
XX TOPIC
Q: I've have a lot of interest in sports and I've seen that sometimes you talk about boxing.
Which exercise do you suggest more between the bench press, incline press, and military press
as boxing-specific weight training?
A: Which exercise do you suggest more between the bench press, incline press, and military
press as boxing-specific weight training? All of these exercises must be part of the SSP training
system.
Regarding the Military Press: this exercise can be used only by athletes with good general
strength preparedness. For example, Vasiliy Filimonov, in his preparation of the National Italian
Box Team, doesnt use the Military Press or other exercises which overload the cerebral column
because the back muscles of Italian athletes are not usually very strong.
XXI TOPIC
Q: Which weight exercises do you think are best for specific training in boxing?
A: The most specific weight exercise for boxers is Shadow Boxing with dumbbells in the
hands. The weight of the dumbbells could be from 250g to 2 kg.
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XXII TOPIC
Q: I am not a boxing specific person so I am not very knowledgeable on boxing training, but
it occurs to me that boxing with weights would interfere with patterns for normal boxing? Is the
boxing with weights exercise done exactly as it would be done without weights?
A: Yes, too heavy dumbbells could interfere with patterns for normal boxing. For this reason
one needs to choose the optimal weight for every athlete in relation to his physical preparedness
level and body weight. Vasily Filimonov normally uses Shadow Boxing with dumbbells of 250
g to 1 kg. Dumbbells of 1-2 kg could be used only by very strong boxers of high weight category.
XXIII TOPIC
Q: I always believed punching with weights to be contraindicated also. I have two questions:
1) when punching with weights, do you recommend hitting a target? It seems that with extra
weight in the hands and not hitting a target you risk injuries hyper- extending at the end range
or whilst attempting to decelerate the weight. 2) would punching with elastic resistance on the
horizontal plane not be more specific (using your dynamic correspondence criteria as a guide)?
A: 1) When punching with weights, do you recommend hitting a target? It seems that with extra weight in the hands and not hitting a target you risk injuries hyper-extending at the end range
or whilst attempting to decelerate the weight.
First of all, in that thread we were talking about the specific physical preparation exercises
for boxers from a general point of view, without any specification of the concrete aim of the exercise. From this general point of view, Shadow Boxing with dumbbells in the hands could be
the most specific training means because its the model of competition exercise that could be
used as an element of specific endurance training. If you need to increase the power of the punch
you have to use a training means system that includes:
Traditional overload exercises (for arm and leg extensor muscles and for trunk rotator muscles)
Specific exercises: Punching of cushion, used without overload, with the goal being to hit
faster, more precisely, or to hit faster and stronger. These hits have to be carried out in a regime with 3 minutes of work and 1 minute of rest (8-10 repetitions in 1 training session).
During these 3 minutes of work, 50-60 hits (1 hit every 3 seconds) must be executed.
2) Would punching with elastic resistance on the horizontal plane not be more specific (using
your dynamic correspondence criteria as a guide)? In Shadow Boxing, with the use of elastic resistance on the horizontal plane, the regime of the muscle work is not specific because it is not
ballistic.
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SPECIAL STRENGTH TRAINING
I TOPIC
Q: In the foreword of the book Special strength training", you mention that Charniga published books were done without your knowledge, and the translations do not directly correspond
to your original work in some places, things which may create confusion about your ideas. My
question is: will you use this Website to point out the problematic sections and their correct interpretation to correct possible misunderstandings which may arise? Or in your future works?
Do you have a list with the problematic issues in those texts?
A: Your questions about the unauthorized translations is correct and I understand the point of
view of readers, but I wish expose to your attention a basic question that Ill try to make clear
with a hyperbolic example:
Could a person think to ask to Bill Gates to point out the differences or the bugs of his software programs (windows or office), referring to a software package that he bought, for example,
in a pirated Russian language version? I know the software is a different matter, but its always a
copyright issue. I use this example because in the common thoughts of people its clearly the
situation for a well known product of intellect. The difference with the Microsoft example is the
amount of money involved and the economic power of the original author to engage lawyers to
claims his rights and, more than this, to stop the piracy.
The opinions about the bad translation of my book Special strength training by Charniga
was expressed for the first time by M. Siff, and it was the most important argument he used to
convince me to publish a book together where he wanted to present the correct interpretations of
my two books published by Charniga: Special strength training and Programming of training. At that time I completely trusted his opinion, also because other English spoken persons (I
dont remember who exactly) said the same things to me. I am not an English spoken person and
I didnt have any reason to mistrust them. Regarding the Charniga publications, I thought that an
unqualified person could not make a correct interpretation. For this reason I didnt want to control the text of those two books and didnt prepare a list with the problematic issues in those
texts.
Recently, I read messages in internet forums with different opinions about the Charniga translation and I was very surprised, because the persons who expressed these opinions seemed to me
good experts in these issues (for example, Steven Plisk, Kenny Croxdale, and James Smith). But
I decided to not return in the past and I dont wish to clear this question. I am an old person and
this entire sad story about my American publications has been very painful for me until now. In
the near future I will publish a book in which there is the summa of all my Russian books and recent works about this matter.
95
II TOPIC
Q: I have read your most recent book Special Strength Training numerous times and have
had great success applying the information in designing programs for my athletes. In my opinion this book is a must have for coaches who work with elite athletes. I have a question about
the Sprint Acceleration Program (page 81) that you did with Boris Zubov in 1963. My question
is, did you perform any other speed work to go along with the hill sprints and stadium jumping
during this 6 week period, or did he just perform what was written in the book? Thank you very
much for your help, it is much appreciated.
A: Yes, in my book most of the training programs are for high level athletes.
The training program for Boris Zubov included the following training means:
1. Short fartlek: 5 - 15 minutes of running at Anaerobic Threshold level intensity with 3-5
light accelerations (not with maximal speed).
2. 1/ 2 Squat with barbell (70 80%).
3. High Scissor-lunge barbell jumps and Low Scissor-lunge barbell jumps with energetic switches in the legs.
4. Alternate leaps on the stadium: from 50 to 100 m distance.
5. Alternate uphill leaps of 10 steep inclination. The initial distance is 20 meters and it is increased until 40-50 meters in coherence with the increase of the athletes capacity to perform this exercise. He must try to increase the power of the push forward and consequently, to increase the length of the footsteps without losing rhythm and looseness of
movements.
6. The uphill running: the first 8-10 running steps must be executed in plain before the slope
and the following 10 running steps must be executed uphill with the push up forward
(long steps) accented.
7. The down - uphill running with maximal speed: 6-8 downhill running steps and following
6-8 uphill running steps.
8. Jumps-running. Alternate leaps on 50 m distance with maximal speed.
9. Sprint running:
- 200 and 400 m with of maximal effort (the rest intervals are free);
- Repetition and interval running (the rest interval should be free at the beginning of
preparation stage and after should be gradually restricted till 2 min):
- 50 m + 50 m + 50 m + 50 m + 50 m
- 100 m + 50 + 50 + 50 m;
- 150 m + 50 + m 50 m;
- 200 m + 50 m;
96
Crouch starts with the control of the first 10 steps length and with the control of execution technique. The exercises should be executed with wide steps, without downward
head inclination and without raising the shoulders too early during the first steps.
III TOPIC
Q: I was wondering if there was any Momentum in Weightlifting, the Clean and Jerk, and the
Snatch, since in Weightlifting the main quality needed by the Lifter is as follows (in order):
Technique
Strength
Speed
Neuromuscular efficiency
Momentum
But if you look at a Weightlifting video in slow motion, you will find that the lifter uses mostly
technique; the lifter literally lifts the weight and then jumps under the bar, in part one of the
Clean and part two of the Jerk. We all know there is certainly momentum when someone puts the
shot, however the shot is only 7.26kg or 16 pounds. How much power/ force/strength would be
needed to create momentum with 300 pounds of 580 pounds?
A: (Response by James Smith): You are correct in stating that a lifter would have to be very
strong in order to accumulate momentum against a large load. This is why strength and the ability to generate it very quickly, albeit via specific mechanical actions, are in my view the highest
in the hierarchy of motor qualities that must be developed in order for weightlifters to attain
sport mastery.
Here in the U.S., the weightlifting masses place far too great an emphasis on technical perfectioning at the expense of specific strength development. One will notice that the difference between the lifters of the former Soviet republics, Bulgaria, Turkey, Poland, Iran, etc and U.S.
lifters does not owe its foundations to technical variability, but to strength and power. We are
outlifted by stronger and more powerful lifters, not by greater technicians. Of course we know
that technique is a manifestation of very special strength and coordination; it does not exist in the
abstract. We must acknowledge, however, that incredible strength and power and merely sufficient technique is what distinguishes the masters of sport international class from our efforts led
here in the U.S. by lifters who are simply not strong enough to medal at the international level.
You will notice, through slow motion video analysis that the barbell continues to travel away
from the earth as the lifter drops beneath it, whether it is the C&J or the Snatch lift. This continued upward travel that exists despite the fact that the lifter is no longer pulling on the barbell is
momentum.
97
IV TOPIC
Q: In your book "Special Strength: A practical Manual for Coaches" you recommend doing
barbell back squats in the jumping force programs. How deep should they be done? Are deep
squats necessary in the training for vertical jump? Dr. Bondarchuk says only half squats are
necessary since athletes don't bend down into a full squat when jumping, and so does Dr. Yessis.
Dr. Zatsiorsky recommends full squats in the first 3 years of training. What is your opinion?
A: To answer appropriately about the effectiveness of a training mean, it is important to know
the objective for which it is used, in which period of preparation, and, last but not least, the athletes preparation level.
As a rule, the use of strength means (here we are talking of exercises with maximal load executed slowly) with articulation flexion angle equal to the flexion angle of competition exercise is
more effective for the development of sport result.
Nevertheless the same exercise with maximal amplitude, can assure:
1. The increase of the level of strength expression in the movements with any flexion angles
used in the exercise
2. A more reliable strengthening, in the time, of the whole muscular chain involved in the
movement
The half squat is without doubt more specific and more effective to develop anti-gravitational
strength, but this exercise needs an overload greater than the overload used in the complete
squat. For this reason, to effectively obtain the sport results, in time, from the half squat, you
should minimize its potential risk of accidents. First of all, the athlete must strengthen the muscular chain involved in the movement of the half squat: the muscles of the back and the ligaments of the articulation knee. The complete squat allows enforcement of the muscular chain
while, at the same time, developing antigravitational strength.
Based on the preceding considerations, we can say that the use of the complete squat is more
suitable for the lower level athlete, or at the beginning of a training cycle for the high level athlete. There is also a basic consideration to be understood about the athlete. Usually lanky athletes, as jumpers or basketball players tend to be, dont have as developed upper body muscular
structure as we find in throwers. For this reason, in these cases, I usually recommend the use of
the complete squat.
To my knowledge, Bondarchuk elaborates programs only for the throwers, and this could be
the reason for the different approach. In my training programs finalized towards increasing the
height of the jump (training for vertical jump) I used the combination of both means:
- The complete squat, executed slowly with maximal load, as a means finalized towards
developing the maximal strength;
- The half squat jump with barbell (30% of maximal load) to develop explosive strength.
It is probable that the use of a half squat in place of the complete squat, which I suggest, could
assure a better growth of the height of the jump, but it should be very clear to the coach that doing this he could put at higher risk the athletes back and knee integrity.
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V TOPIC
Q: I have a question about strength training for soccer. In your book Special Strength Training you say that one must use SST loads in the preparatory period. If Im right, one has to do
heavy strength training in the first stage of the preparatory period to ensure a deepening effect
on the body, while the second half consists of explosive efforts, such as jumping. What kind of
movements do we use for soccer in the SST block and what kind of training do we use during the
competitive soccer season?
A: The special physical preparation for soccer players is a very interesting issue in which I
was involved many times (the last, three years ago with the most prestigious Italian soccer team).
I can tell you in general that, as you wrote, the soccer players SST should foresee strength
training in the first stage of the preparatory period to ensure a deepening effect on the body, the
second half consists of explosive efforts like jumping, but this general indication is not enough
because, in the preparation period, the training plan should include also endurance training.
The strength component of soccers physical fitness model is similar to the model of 200
400 m Track & Field runners. So, the SSP model for soccer players should be similar to the
long sprint runners and include heavy weight squats, explosive effort squat jumps, jumps and
bounces, and sprint exercises. The problem is that the soccer players preparation period is very
short and they have no time to realise this model, unlike T&F runners. For this reason, the high
level soccer players usually dont use heavy weight for strength training (squat), but only the explosive effort weight exercises (half squat jumps).
Also, most of the soccer players that arrive in the great soccer clubs never used heavy
weight squats before in their training, and they are not used to these exercises; they dont want to
use these mainly because they dont know how and how much these exercises could influence
their condition. For this reason, many high level soccer players cannot resolve their physical preparedness problems during their entire sport career.
VI TOPIC
Q: You certainly are an advocate of specialized strength preparation in sports training. 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? Are there any studies that back up the usefulness of specialized exercises? Or, do you regret spending so much time and effort on specialized training when it all could have been
achieved with much easier methods?
99
A: You introduced a good issue; I was conscious that many people gave their opinion on the
effectiveness of specialized strength preparation and, based on their knowledge of the subject,
they did their best. I will try to give you some of my considerations 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? Kelly Baggetts article on www.bodybuilding.com is quite a good interpretation, although a simplification of some aspects of the Special Strength Training concept. Beyond this
simplification, in that article one important issue was lost: the problem of specificity has to be
solved not only at the level of the single training mean (exercise and the method of its use) but,
first of all, at the level of the use of a complex (system) of different means that can assure the
specific cumulative effect. The more complete vision of the concept of Special Strength Training
will be illustrated in the second edition of Special Strength Training: Practical Manual for
Coaches that I am writing.
Are there any studies that back up the usefulness of specialized exercises?
The concept of Special Strength Training (or Specialized Strength Training) is based on the
research made on elite soviet athletes of different sport disciplines. In the research, made over
the course of 20 years, National Team coaches, post graduate students, and scientific collaborators (64 people of my Laboratory "Optimization of training process in high level sport") were involved. Based on the research, more than 20 dissertations have been made, headed by me, which
allowed candidates to obtain 23 PhD and 2 DrHab titles. I think this is one of the most discussed
and verified aspects of training methodology that unfortunately are not well known in the west.
The majority of the results of the research have been synthesized in my books, The bases of the
special strength training in sport, Programming and organization of training and Special
Physical Preparation in Sport.
VII TOPIC
Q: Concerning you book Special Strength Training for the Development of High Speed
Strength, it says in Chapter 2.3.1: Exercise with loads:
load should be 50-70% of maximum in relation to the size of external resistance to be overcome in competitive conditions. The exercise is executed 6-8 times at maximum speed but at a
low rate..
1. What does at a low rate mean?
2. If I am putting a 7.26kg shot or hammer do I use closer to 50% or closer to 70%?
2.3.1 Exercise with loads (continued):
100
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?
A: 1. the exercise is executed 6-8 times at maximum speed but at a low rate
What does at a low rate mean?
I apologize. There is a mistake in the last phrase of this paragraph:
In all variants of these methods, relaxation of the muscles between each repetition is obligatory
Each repetition must be executed with maximal explosive strength effort, but after each repetition you must stop (put the barbell on the support), relax the working muscles; only after this
can you execute the following repetition. So, the rate of 6 -8 repetitions is low.
2. The load resistance should be selected in the range of 50-70% of maximum in relation
to the size of external resistance that must be overcome in competitive conditions.
If I am throwing a 7.26kg shot put or hammer, do I use closer to 50% or closer to 70%?
The size of external opposition that must be overcome during competition exercises execution (shotput or hammer throwing) depends not only on the weight of the shot put or hammer,
but also on other biomechanical factors. For example, the leg muscles must overcome the great
opposition of body weight and of the shot put or hammer weight. So, if the context is the use of
SST means, you should execute leg exercises (like the squat) with 70% of maximal overload
weight (maximal overload weight with which these exercises could be executed). In the arm exercises, like the bench press, the overload weight should be 50%.
3. For primarily developing 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 this mean if performing a squat or bench press one would do partial reps, in a sort of
pulsing manner?
No, it must be the normal Squat or Bench press performed with maximal explosive effort
(you must not use shorter amplitude movements) executed with the specific qualitative aim: not
trying to reach maximal speed at the end of the movement, but rather trying to increase the speed
as quickly as possible at the beginning of movement.
VIII TOPIC
Q: 1) When using a Special Strength Program such as that suggested for American Footballers - in your practical manual for coaches - how long prior to the commencement of the true
101
competitive season would you envisage that the program should be completed to enable gains to
be realized? 2) In your literature you suggest that the shock training method should not be completed too close to a competitive event. How do you recommend maintaining that special
strength is in a situation where competition occurs on a weekly basis, via non- shock jump training, barbell, and kettlebell jumps?
A: It is normal to ask questions about the annual planning cycle when it is beginning to be
used in practice in the new methods of training. There are no definitive answers for these questions because they are heavily influenced by reactions of the athletes to the used loads and from
the calendar of competitions. I can only point out the principles to follow; the results depend on
your creative abilities in applying them.
Generally, the Special Strength Program should be completed at least ten days before the beginning of the competitive season. To maintain the level of physical preparation during the
whole season of the competitions, it is necessary to elaborate programs of training (to be executed during the season of the competitions) based on the calendar of the competitions and the
data related to the physical state of the athletes.
This training can be divided into two types:
1. Training finalized towards the pre-competition stimulation. This is very brief and intense
and consists of only 2-3 sets of squats with 90% overload. The session of the stimulant
training is performed in relation to the degree of inertia of the nervous system of the athlete. For athletes with less nervous system inertia, it is advisable to perform the stimulant
session the morning of the day of the competition. For other kinds of athletes, the session
can be performed the day before.
2. Specific training for the maintenance of the physical preparation level. When the competitive season is long, the stimulant sessions cannot be enough to maintain the level of physical preparation. In this case, one needs to elaborate a maintenance training program based
on the competitive calendar and in coherence with the programs of the training used in the
preceding period. Its difficult for me to establish the content and the frequency of such a
training session without knowledge of the athletes physical condition. In principle, these
sessions never have to exceed the volume and intensity of the loads of the sessions in the
preparation cycles end. I can only suggest that you primarily use more specific exercises:
brief and fast fragments of the competition activity, short sprints, or brief, fast moves with
changes in direction. In regards to all types of jumps, one needs to be very cautious, use
them with a lower dosage, and prescribe them only if the athletes express a desire to perform them.
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IX TOPIC
Q: Must the period be developed in this manner? Several warm up sets and then one set of 10
reps to failure.
Then gradually during the period: Several warm up sets and then one set of 8 reps to failure.
This continues until finally one completes several warm up sets and then one set of 3 reps to failure.
Subsequently you develop the period of 1-3 RM, for example, by using the repeat method with
90-100 % of maximum (1-3 RM method) as well as the repeat-serial method:
1. The weight is 85-95% of maximum and there are 5-6 reps in one set. There are 2-3 sets in
one series with a rest of 4-6 minutes in between each set. There are 2-3 series with a rest of 6-8
minutes in between each.
2. A series with 3 sets is executed as follows:
a. With a weight of 80% of maximum-10 reps
b. With a weight of 90% of maximum-5 reps
c. With a weight of 93-95% of maximum-2 reps.
The rest pause between sets is 4-5 minutes. In one training session there are 2-3 series with a
rest of 6-8 minutes between series.
3. Four sets with a rest of 5-6 minutes between sets:
a. In the first set the weight is 70% of maximum for 12 repetitions.
b. In the second set the weight is 80% of maximum for 10 reps.
c. In the third set the weight is 85% of maximum for 7 reps.
d. In the fourth set the weight is 90% of maximum for 5 reps.
There are two series done with a rest of 8-10 minutes in between.
Or do you plan to the period in other ways, such as this:
a. First, a longer period than the previous way with several sets of warm up and one set of 10
reps to failure. Then, after this, a period with the repeat-serial method as with those mentioned
above; finally, the period with the repeat method with 90-100% of maximum (1-3 RM method).
A: At the beginning of the stage for increasing maximal strength one should use the RepeatSerial Method that ensures the morphological changes of the muscle.
The athlete should use the 1st variant of the Repeat-Serial method (slow motions until volitional fatigue), starting from the exercises with an overload of 75%, which is 8-12 RM for
Olympic sport athletes. During the period of this training methods use, the overload weight
should be increased until 80% of 1 RM, which is 6-8-RM for Olympic sport athletes.
In the training session, after the standard warm up (20 minute of running and general gymnastic exercises), the athlete should perform 3 sets of the most important exercises of his or her specific sport discipline with 2 minutes of rest (for example: 3 sets of squat, 3 sets of calf raises, and
3 sets of bench press). After these exercises, the athlete should perform 2 sets of exercises for 2-3
other muscle groups, with 2 minutes of rest.
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In the second part of the stage finalized to increase maximal strength, one should use the 2nd
variant of the Repeat-Serial method for the most important exercises of the athletes specific
sport discipline. In the training session, after the standard warm up, the athlete should complete 3
sets of the same exercise: 80% of 1RM (weight of 6-8 RM), 90% of 1RM (weight of 3-4 RM),
and 93% of 1RM (3RM) with 2-4 minutes of rest. During one training session, the athlete should
perform 2-3 series with 6-8 minutes of rest between them. As the athletes strength increases, resistance should be increased by 5%. The last part of this phase aimed towards increasing maximal strength should always be reserved for the most important strength exercises. This is where
one should utilize the Maximal Strength Effort method: 2-3 repetitions with 90-95% of 1RM,
with obligatory muscular relaxation between repetitions. Training sessions consist of 2-4 sets
with 4-6 minute rest periods.
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TERMINOLOGY REFERENCE
I TOPIC
Q: What is strength speed and speed strength? What is strength endurance?
A: 1. I think is better to use more concrete parameters for the training effects names.
Maximal strength (Po) - characterizes the greatest magnitude of effort which the athlete can
display when there is unlimited time. Maximal strength is most needed when the movement is
executed with great external resistance. This determines how great the maximum working effort
will be (Fmax).
High-speed strength (Fv) - displayed in high-speed movements involving small external resistance.
Explosive strength - characterized by the athletes ability to display powerful efforts in the
shortest amount of time. Explosive strength is determined by the relation of Fmax / tmax.
Starting strength - characterizes the ability of the athlete to produce a rapid increase in external force at the beginning of the muscle tension produced by muscles. It is measured by the tangent to the curve F /t.
Reactive ability - characterizes the specific quality of nervous-muscle system to display a
powerful explosive effort immediately after sharp mechanical stretching of muscles by an external force. This regime is characterized by the fast switching of the muscles from eccentric work
to concentric producing a maximal dynamic load at this moment. An example of this would be
the take-off in jumping.
Local muscular endurance - characterized by the ability of separate groups of muscles and
physiological systems of the body to ensure the motor activity while displaying the necessary
level of efforts for a long period of time and with no decrease in their working effect.
Maximal anaerobic power - the ability of the body to effectively execute the short-term (1015 sec) work at maximum (utmost) capacity in cyclic or repeated regimes.
2. The number of training sessions in a week cannot be standard. Strength training is only one
part of a complex training process. The athletes need to increase different parameters together,
and for this reason the number of training sessions in a week depends on the general strategy of
the training loads temporal organisation.
My vision of strength methods table for Olympic sport athletes is in the book Special
strength training: a practical manual for coaches.
The primary emphasis of the training influence of various ways of the resistance exercises using
105
Weight in %
of maximal
Number
of rep.
Number
of sets
Rest
between sets
Primary emphasis of the training

influence
70-100
1-6
4 -8
3'-4'
Maximal
strength;
explosive
strength with large external resistance
80-90
5-10
4 -8
3'-4'
Explosive strength with moderate

external resistance
70-80
8-12
3 -6
1'-2'
Maximal strength with an increase

in muscle mass
50-70
10-15
4 -6
3'-4'
Speed of movements and explosive strength with small external

resistance
50-70
20-40
2- 4
45"-90"
Local muscular endurance with

large external resistance
30-60
30-50
2- 4
45"-90"
Local muscular endurance with

small external resistance
20-30
15-20
3- 5
3'-4'
Quickness and frequency of non

loaded movements
II TOPIC
Q: I am unfamiliar with the serial repetition method. Would you be able to explain it?
A: If I understand well, you asked me about the serial-repetition training method and the interval training method used to perform specific tactical combinations with maximal speed (Block
C).
There are two main types of these training methods:
1) The first is finalized to increase the Maximal Anaerobic Power (MAP)
2) The second is finalized to increase glicolitic power
In both variants, specific basketball displacements (maximal speed running exercises with
typical trajectory and direction changes) are used. For increasing the MAP, running exercises are
used with durations that must not be more than 10-15 seconds: in one training session, one could
use 2-3 series of 6 repetitions with 2 min rest between each exercise and 6-8 min rest between
series. For increasing glicolitic power, running exercises of 30-50 seconds duration are used: in
one training session, 3-4 series of 3 repetitions with 90sec-2 min rest between each repetition and
13-15 min rest between each series could be executed.
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III TOPIC
Q: As I study the postings on your forum, I have been a bit confused with a few of the abbreviations, so I'd just like to ensure that I properly understand them.
GPP = General physical preparation
SPP = Special physical preparation (or specific physical preparation)
SSP = Special Strength Preparation
PPS = ?
Also, what are the distinctions between SPP and SSP?
A: In sport theory and methodology, which originated in the USSR and East Germany in the
second half of the twentieth century, the training process was seen as preparation for competitions through three main components: Physical, Technical-tactical, and Psychological preparation (training).
Traditionally, physical preparation training methodology was based on the concept of an athletes physical qualities, which in turn is derived from the concept of human motor abilities.
According to this approach, any type of sport activity is characterized by the combination of different basic motor abilities. In other words, it is characterized by a specific connection among
between endurance, flexibility, and agility, called, in this case, the athletes physical qualities.
Every combination of basic motor abilities would be characterized by:
1. Emphasis on the main quality, getting the competition exercises aim reached
2. A definite combination of other secondary qualities specific to every competition exercise
and allowing a better expression of its main quality.
Physical preparation was seen as a part of the training process aimed toward the training of
basic physical qualities and expressing these changes in a manner specific to every sport discipline.
Thus, this methodology foresaw two components:
1. A General Physical Preparation, aimed toward the differentiated development of physical
qualities through means and methods, finalized towards the development of each of them.
2. A Special Physical Preparation, aimed toward the integration of physical qualities, separately developed in a certain specific structure through specific exercises and the competition exercises execution.
Strength training (which commonly includes the use of overload exercises) was part of the
training for the so-called speed-strength sport events (weight lifting, throwing in track and
field, etc), in which the importance of this physical quality was clear. In other sport disciplines
these exercises were used only as a means for General Physical Preparation.
Now, the methodological approach and the means of its execution are changing (you will
read about it in the first part of the second edition of the SST: Practical Manual for coach).
Special Strength Preparation (SSP) or Special Strength Training (SST) is a part of Special (Spe-
107
cific of Functional) Physical Preparation that regards the use of the overload exercises (or so
called strength exercises) to improve the sport result in all kinds of sport disciplines.
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TRACK AND FIELD
(Acceleration, Sprints, Anaerobic & Aerobic development, Local Muscular Endurance and Throws)
I TOPIC
Q: I am not an elite level athlete, however, I do have many years of sport specific training behind me. I am looking to compete as a masters athlete and am 37, in national (Australia) running events in the 400, 200, and possibly 100 meters. I understand that all athletes are different
and that you do not know my training age, etc Do you think it is feasible for me to undertake
the type of training highlighted above?
A: If I understood your question well, you asked me if its possible to use the super-method,
described in your precedent message, to improve your result in running events in the 400, 200,
and possibly 100 meters. I think thats possible. Generally, any methodical change of training assures the improvement of the sport result, especially if a more effective method is introduced.
To assure the improvement of the result you should introduce this new method correctly in the
whole training system, i.e. in coherence with the other types of training and with the level of
your preparedness.
To use with success the super-methods, you have to:
1. Visit a sport cardiologist to verify the state of your health and the possibility to increase
the intensity of your training load;
2. Elaborate your personalized training plan on the basis of an analysis of your training loads
of the preceding year.
After that, you can start to use this type of training with the lowest dose of load, but before
you start with it you should have a period of weight training devoted to the strengthening of your
body.
Another thing that I suggest is you address your effort to run 400 meters, because at your age
there are more possibilities to improve the result in 400 meters than in the 200 or 100 meters. To
improve your result in 400 meter I can suggest you a scheme of the training system, on the base
of which it is possible to elaborate the plan of your training. In the following, I expose you to a
general scheme of the plan. To elaborate it and make it your training plan you should analyze the
methodology and the principles of Block system training (we will publish soon in the SSTM a
new article on the matter).
Stage 1. Strengthening of the anti-gravitational muscles through the use of the exercises
with overload to develop Maximal Strength (if you are already strong enough, there is no need to
increase it notably). The training with overload can be performed three times a week. On the
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other days you should perform running exercises (prolonged aerobic runs, long accelerations,
and other run exercises performed in light way) and auxiliary exercises (stretching, core and postural gymnastic etc.).
Stage 2. Increasing of explosive strength and the maximal anaerobic power with the use of the
super-method that you have mentioned in your preceding message. This type of work can be performed twice a week at the beginning, and after three times a week. On the other days you
should train like the preceding stage.
Stage 3. Increasing of the anaerobic alactacid capacity (of the alactacid threshold) with the use
of alternate leaps in slope: 2-3 series of the two sets with 3-4 - repetitions. The rest among the series is 10-15 minutes, among the sets it is of 8-10 minutes; among the exercises the rest is the
necessary time to return to the starting point.
The inclination of the slope must not be steep (no more than 10 degrees). The initial distance
is 20 meters and it is increased until 40-50 meters in coherence with the increase of your capacity
to perform this exercise. You must try to increase the power of the push in forward and, as consequence, to increase the length of the footsteps without losing the rhythm and the looseness of
movements. This type of work can be performed twice a week at the beginning and after, three
times a week. On the other days you should train like the preceding stage, but with higher intensity of aerobic running (fartlek on the anaerobic threshold speed level).
Stage 4. Track & Field Training: you should perform the specific exercises for 100, 200, and
400 meters runners. The exercises of long acceleration, which in the preceding stages had been
used as auxiliary means, in Stage 4 have to be performed in a different way: you should try to
reach maximal speed and to increase gradually the distance of its maintenance.
I wish to repeat that this scheme is only a general base of your possible training plan. The
content of this plan (the load dosing, the stages duration and the whole duration of the program)
has to be elaborated on the base of Block Training System methodology and your preceding
training experience analyses.
II TOPIC
Q: Could you elaborate somewhat on the concepts on aerobic and anaerobic threshold
Fartlek, particularly for a middle distance runner? How are they executed, volumes in the
weekly cycle in comparison to the weekly volume/block? The article of yours about middle distance training is in Russian which I do not have a grasp of.
A: The use of aerobic Fartlek to increase the anaerobic threshold level is an issue broadly
dealt with in the European literature from the last 20 years. It is a prolonged run with short
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maximal accelerations (till 8-10 sec.). Its very important that during the execution of Fartlek the
lactate level must not to be less than 2 mmol/l and never more than 4 mmol/l.
The interval between the accelerations is chosen in a way that the work intensity doesnt
overcome the individual level of anaerobic threshold. The working regime (the length of accelerations and their frequency) has to be personalized for every athlete on the basis of test data. I
think there are publications with aerobic Fartlek models for different levels of athletes.
III TOPIC
Q: In your article, you don't specify the number of sets in the series for LME exercises; do you
think that 5-6 sets is the right number?
A: To use LME exercises correctly, first of all, one needs to know all the aspects of their execution technique. The choice of the overload weight and its moving speed, along with the capacity for muscle relaxation among the active work phases, could have an influence on the training
effect of these exercises. These aspects are described in my Italian book La preparazione fisica
speciale (pages 141-142 and 201 202) and will also be described in the new English article.
The number of repetitions in each set depends on the duration of recovery breaks that must be
changed gradually during the period of exercise use.
If you use the exercise with 10 seconds work of maximum intensity, in one training session
you must use, at the beginning, 2 -3 sets of 5 6 jump repetitions with 60 second breaks, and after, 2 -3 sets of 10 12 repetitions with 10 30 second breaks. If you use the exercise with 20
30 seconds of work of sub-maximal intensity, in one training session you must use, at the beginning, 2 -3 sets of 4 -6 jump repetitions with 60 second breaks, and after, 2 -3 sets of 10 repetitions with 30 second breaks.
IV TOPIC
Q: I am currently working with 5 arena football players. We are going to start The American
football training template from your book. My question has to deal with speed training. In the
program you state that athletes should not perform maximal speed training during the strength
concentrated loading phase. Now, what do you classify as maximal speed training? Is it anything above 30 yards, or is it just all sprint work in general? If it is just work above 30 yards
then could we perform 10-20 yard acceleration work during the strength concentrated phase?
Also, where would you place this acceleration work in the program? Should we just do a low
volume of it prior to the lower body lifting sessions, or would it be better to place it before the
upper body lifting sessions.
Template A
Monday - acceleration work (10-20 yd) / Lower body lifting session
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Wednesday - Upper Body Lift & Core work

Friday - acceleration work (10-20 yd) / Lower body lifting session
Saturday - Upper Body Lift & Core work
Template B
Monday - Acceleration Work (10-20 yd) / Upper body lifting
Wednesday - Lower Body lift & Core Work
Friday - Acceleration Work (10-20 yd) / Upper body lifting
Saturday - Lower Body lift & Core work
A: First question: what is classified as maximal speed training?
Maximal speed training consist in performing, as quickly as possible, short exercises (no
more than 10-15 seconds) without external overload, and with rest intervals that have to assure
complete recovery. In the case of American Football it could be:
- Track& Field sprint running exercises: 10 -30 m starts, 100 m maximal speed accelerations, 60-100 m speed running. The starts are running exercises in which speed must
be increased immediately. The accelerations are running exercises in which speed
must be increased gradually in two phases: 1) step length increasing; 2) step frequency
increasing, trying to keep the same length.
- Specific competition speed exercises. You should find the most specific elements of the
competition activity that must be executed very fast, and use them as the speed exercises.
Second question: where should maximal speed training be placed?
From what I understand, you want to use my SST program in the Block system. If thats the
case, maximal speed exercises should be placed in the last training stage, after the concentrated
strength stage (Block A) and the power development stage (Block B): at the end of the Block B
and in Block C. In this training stage the athlete should not use Lower body lifting or Upper
body lifting exercises.
Your Template A and B could be used in Block A if the acceleration work is composed only
of light running accelerations (60-80 m) executed with 50% of maximal speed. The overload exercises should be finalized to the gradual increase of maximal strength. After the Upper body
training session the athletes should execute cross running that, during this training stage, should
be gradually substituted by light fartlek.
In Block B, finalized to the increase of maximal power, the overload exercises of Block A
should be substituted by explosive movements executed by the same muscle groups: jumps and
bounds for Lower body, and weight pushing and medicine ball throwing for Upper body. The
speed of the acceleration exercises should be gradually increased and should achieve the maximal level at the end of Block B. Also the intensity of fartlek accelerations should be gradually
increased.
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In the pre-competition Block C, the athletes should perform only speed training. The total
training volume should be much lower than in Block A and Block B. The specific competition
exercises should be executed two times a week with the repetition method, and two times a week
with the serial-repetition method. In the second part of Block C the maximal speed exercises
should be executed no more than 3-5 times for each speed exercise, trying to perform them with
the best result (execution time). The athletes can use some maximal strength and hypertrophy
work in Block C, especially for upper body muscles, but the volume of this work should not be
high.
V TOPIC
Q: Regarding American football training, I think he, when speaking of accelerations, is in
fact referring to 10-30m starts, as per your classification, and not progressive accelerations.
Also, regarding cross country and fartlek, I feel football players are better served using extensive tempo runs as a means of conditioning, at least according to my experience and that of others working with football. Could you please elaborate on the kind of rest /work ratio you'd employ in fartlek training?
A: I would like start with a short theoretical preface that could help to understand my answers
better. When we talk about the effectiveness of single training means used in Sport Training, we
must not forget that each of these exercises have to be a component of the training means system. The system is a cohesive whole composed of elements that are related to each other in their
entirety and the relations between them. So, each component of the system cannot be analysed
separately from the whole systems context.
To improve sport results, one needs to improve the specific capacities that assure increasing
the competition activitys effectiveness. For improvement of each these specific capacities, the
group of training means united in a system should be used. The system use of training means
could be realised in a concurrent (complex - parallel) and in a conjugate-sequence manner.
Now, regarding your questions.
1. He asked me about maximal speed training. The 10 30 m starts and the 100 120 m
progressive accelerations represent the part of the training means system finalised towards
increasing the specific speed capacity. The 10 30 m starts are finalised towards increasing starting speed capacity, whereas the progressive accelerations are for developing
maximal distance speed capacity. These training means should be used together (concurrently) in the pre-competition training stage, or in sequence: the progressive accelerations
of sub maximal intensity could be used in Block A (Maximal Strength development).
2. Extensive Tempo is the type of interval training that could be an effective conditioning
means in American Football. But this exercise should be part of the training means system
finalised to improve specific endurance. When this system is used in a conjugate-sequence
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manner, the sequence is: Cross running - Aerobic Fartlek Interval training. Before starting any kind of interval training, one needs to improve the athletes aerobic capacities (the
lactate oxygenating capacity).
The Aerobic Fartlek is continuous aerobic running with short term acceleration phases, which
are very effective for improvement of the lactate oxygenation capacity. The low level Lactate
quantity, produced by fast twitch fibres activity during intensive phases (60 100 m accelerations), is oxygenated by slow twitch fibres activity during the lower intensity phases (running at
the anaerobic threshold speed).
VI TOPIC
Q: How can anaerobic threshold training be utilized by sprinters? Did you and your team
ever develop a "shock" Block for developing anaerobic capacity in a short time?
A: For your question concerning the importance of the Anaerobic Threshold level for 100 m
sprinters (we are talking about the power indicator of AT, the maximal speed of running in an
aerobic regime), I think that the role of this physiological parameter is more important in sport
disciplines where the utmost power output is assured by an energy production system with a big
contribution of anaerobic glycolitic mechanisms (see my answer to Andrew Sheaff in Swimming thread).
In long and middle distance running the anaerobic threshold speed (power) level is the base
factor of good physical preparedness. Less duration of competition exercise means less importance of glicolitic mechanisms and less importance of the AT level, but this doesnt mean that
the AT levels prolonged exercises are not useful.
In 400 meter running, to maintain the speed level during the entire distance, one needs to develop the capacity to oxygenate HLa, which is the basic factor for increasing the anaerobic
threshold level. In 100m and 200m sprint running, where the so named Alactic Threshold is
more important (related with alactic anaerobic capacity), prolonged running exercises at Anaerobic threshold speed level (fartlek) are good means to improve recovery capacity.
For your second question: we didnt develop a "shock" block for developing anaerobic capacity in a short time.
VII TOPIC
Q: What percentage gains are normal for bounds for 3, 5, 10? How much of an improvement
is possible after completing the strength Block for acceleration? How much of an improvement is
possible after 6 weeks of scissor jumps?
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A: The training effect of an exercise depends on:

1. The training experience of the athlete (if the exercise is new for the athlete the training effect is higher)
2. The level of the athlete (The higher the level is the more difficult it is to obtain a higher
training effect)
3. The genetic potential of the athlete (The higher this potential is the sooner the improvement of results will be obtained)
4. The training effect of the preceding exercises used by the athlete
So, the question What percentage gains are normal seems to be based on an invalid principle. Practical experiences showed that for 3, 5, and 10 bounds length, an increase of 3 -5 % in
one training stage (Block) is a good result. The improvement of the start acceleration after the
strength Block depends on different factors and is therefore not possible to predict the result.
Regarding the 6 weeks of scissor jumps with overload use (the serial interval Local Muscle
Endurance training), the training effect of this method is varied and could be expressed, first of
all, in the diminution of the blood lactate accumulation during the standard form of this exercises execution. The positive influence of this training effect on the sport result depends on the
training organization of the whole preparation cycle. For example, research in middle distance
running training showed that the use of the Block system with these kinds of scissor jumps in
Block A could assure, in a single preparation period, the final improvement of results:
- In the 400 m running- circa 0.83 %
- In the 800 m running- circa 1.10%
- In the 1500 m running- circa 1.22%
In the same research its been observed an improvement of the steps length during the maximal speed running of circa 0.77% and, during the anaerobic threshold speed running, of circa
1.9%.
VIII TOPIC
Q: What is your opinion of the "Glute-Ham Raise" exercise for the training of sprinters and
high jumpers?
A: This is a good exercise that has been traditionally used by Russian Track & Field sprinters
for many years. This exercise needs to be used carefully. You should not use it after jumping exercises or after any kind of hard training, because its possible to incur an injury the hip and
backside muscles.
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IX TOPIC
Q: I have two questions regarding your comments on the Glute Ham Raise. 1) You mentioned
that the exercise should not be done after intensive jumping exercises etc Should they be done
on a different day or later in the same day? 2) Should one ever use maximal effort [2-3 reps]
with this exercise? What is the highest intensity you would recommend?
A: 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 the Glute Ham Raise must be included in the General Physical Preparation program and must be used in the training stage that precedes the specific work, where intensive
jump exercises, etc are.
2. Should one ever use maximal effort [2-3 reps] with this exercise? What is the highest intensity you would recommend?
I think that the Glute Ham Raise is a general enforcement exercise that must not be performed
with maximal effort and, generally, with high intensity.
X TOPIC
Q: What are the physiological effects of training for the 100m-400m?
A: The answer to this question would require a long article. Nevertheless, Ill try to give you a
very synthetic answer that regards only primarily emphasized loads, without the description of
the whole training systems in 100, 200, and 400m running.
The metabolic model of runnings 100m training system should be based on increasing the
Maximal Anaerobic Power and CP energy supplying mechanisms capacity. The Maximal Anaerobic Power and CP mechanisms capacities are determined by explosive strength and the capacity to reproduce maximal explosive efforts during 8-10 seconds.
For these reasons, the primarily emphasized loads in this model should be:
- Overload exercises and jumping exercises finalized towards increasing the push up
power;
- Maximal effort running and bouncing exercises of 6-10 seconds duration, finalized to the
increase of power output of maximal speed running. The classic method of these exercises is: 2-4 series of 5 -6 repetitions with 1-3 minute rest intervals between the repetitions, and 4 -5 minute rest intervals between the series.
The metabolic model of the 200m running training system should be based on increasing the
power of the glicolitic energy supplying mechanism, together with increasing Maximal Anaerobic Power. So, in the 200m running training system, the primarily emphasized loads are 20-45
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seconds of maximal speed effort running exercises, used with quite long rest intervals (3-6 min).
These exercises must be included in the 200m running training system together with the exercises of the 100m running training system model.
The metabolic model of the 400m running training system should be based on increasing the
glycolytic capacity together with the increase of Maximal Anaerobic Power. So, the primarily
emphasized loads of the 400m running training system should be the maximal speed effort running exercises of 20-45 second duration, performed in series with rest interval durations decreasing from 90 to 10 sec. These exercises must be incorporated in the 400m running training system together with the 200m running training systems exercises.
XI TOPIC
Q: When (year) did the Russian track and field coaches begin using training methods to increase maximal strength while increasing muscle mass? When you were an athlete, what athletes
and coaches thought about the relationship between muscle mass, strength, and performance?
A: 1. When (year) did the Russian track and field coaches begin using training methods to increase maximal strength while increasing muscle mass?
Its difficult to give you a precise year or period, but in the past none thought that it was possible to increase strength without increasing the muscle mass.
2. When you were an athlete, what athletes and coaches thought about the relationship between muscle mass, strength, and performance?
When I was an athlete, the traditional ideas about the relationships between muscle mass,
strength and performance was following:
1. Strength depends on muscle mass; the overload exercises help to increase strength because
these exercises ensure an increase in muscle mass;
2. If you increase muscle mass you increase the body weight; if you increase your body
weight you decrease the speed of your bodys displacements.
3. If you need to increase running speed, you must not use overload exercises: Runners
need the muscles of Deer, not of Bull.
So, at that time the dominant idea was that overload exercises could be used only if you
wanted to be as heavy as a Bull. Only later was the idea introduced that the issue of improving
specific speed and power could be solved not by figuring out the best training means (exercise),
but by using several training means and methods, joined in a system.
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XII TOPIC
Q: What is your opinion about the training done in sand pits (box of sand)? I heard many
coaches say it is just a form of general physical preparation (GPP) and that the stimulus would
be very similar to that of traditional bodybuilding, since the movement is purely muscular" and
does not use the stretch reflex and muscles elasticity. However, I also see that it is very difficult
to carry out large steps on this type of ground because their mechanical property of absorbing
the impact unwittingly generates an increase in the frequency of steps. Could this be used to increase the speed and power of an athlete? Or is waste of time?
A: If you are asking me about running on the sand, I dont suggest the use of this exercise as a
means of special physical preparation. I agree with you; it is very difficult to carry out large
steps on this type of ground because their mechanical property of absorbing the impact unwittingly generates an increase in the frequency of steps.
XIII TOPIC
Q: I am a 400m runner with an average result of 47.95 and I am going to run about 47.50 if
my body allows. However, now Im 25, and as a teenager I was trained as a middle distance runner, mostly for the 800m. Later, my body composition changed and I was too heavy for such distances; now I weigh 81kg and my height is 1.88m. I was so upset with my performance, especially in 400m with PB of 52.16. At the age of 20 I started training on my own just for the 400m
because I wanted to know if I could run faster, and it looks like its possible. What mostly limits
my performance is my max speed because my 200m personal best is 22.40. If I ran a 22.0 then I
could expect about 47.0 with the same speed endurance.
Mostly I follow Clyde Harts training philosophy: "train slow to run faster". Its about better
interval training: more volume with a slower pace and shorter recoveries. Thus there are fewer
chances to be injury prone and less CNS fatigue. But what about speed? Hart says speed comes
more from strength training and some speed drills. He doesnt mix intervals and speed, by which
I mean no fast intervals (just a few before peaking and major competitions). How is it best to incorporate speed training in a weekly cycle when I do 3 interval sessions a week, if I start on
Monday with an interval session and a rest on Sunday? Usually when intervals become faster the
legs become heavier and its hard to incorporate speed sessions in a weekly cycle.
If you dont want to talk about acceleration in sprinting (just about improving max speed),
what better strength exercises and jumps would be advisable to perform in Block A and Block B?
As I understand, depth jumps are better to do when other training protocols dont help anymore
and after sufficient SSP. I understand these jumps are more for acceleration phases during
sprinting and may have nothing to do with max speed. Charlie Francis says he doesnt see the
point in doing depth jumps for sprinters and advocates more short one leg hops. Is he right on
some point?
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A: Your questions regard many important issues (and my favourite issues) that for their importance should be discussed in a deeper way. Nevertheless I will try to answer you in synthetic
way. First of all, the training system of a 400 m runner is quite complicated and its not good that
you are training on your own without a coach. It would please me to suggest to you a good Track
& Field coach that lives in Vilnus, but I dont know any coaches in Vilnus who work with 400 m
runners. The only solution that I can suggest to you is to become an expert in this matter through
the reading of specific literature, but pay attention to the practical interpretation of the ideas of
other people. For example, run slow to run faster could be a good idea, but there could be different interpretations of what it means to run slow. I prefer to say ran slow before to run
faster. Its one of the main principles of my Block Training System for T&F running. We are
finishing my new article, The block training system in endurance running in which I describe
this idea in detail.
Now, in regards to training means. I prefer not to express a unilateral opinion about a single
training mean because it all depends on the whole system in which this training mean is used.
You asked me about the usefulness of Depth jumps for speed runners. I agree with Charlie Francis that this training mean is more useful for jumpers, but some volume of this means could be
used also by a runner if his strides pushes are not explosive enough.
How is it best to incorporate speed training in a weekly cycle when I do 3 interval sessions a
week, if I start on Monday with an interval session and a rest on Sunday? This is really the question for your coach, because there could be different solutions: it all depends on your level of
aerobic capacity, leg strength, the kind of speed exercises, and the kind of interval sessions that
you use. But, I know that Italian runners dont use the glicolitic interval training more than one
time per week.
Now, in regards to the training means finalised towards increasing maximal speed. These exercises will be described in my article, The block training system in endurance running together with the overload exercises that must be used before in the preceding training stage:
1. Long Build Ups are 100-120m runs performed with a smooth increase in speed up to a
point where it is kept constant by inertia while holding technical form.
2. Uphill running with an accentuated push and an active forward swinging movement of the
other leg (one could also use an Uphill Bounding run and an Uphill Bouncy run)
3. Fast 50 meter Bounding runs (in this exercise, I dont suggest putting a barbell on the
shoulders)
4. Short accelerations and block starts.
XIV TOPIC
Q: What is the theory of using 1/4 or full squats for strength and power development in 16-18
year old throwers?
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A: 16 -18 year old throwers can use both exercises only if they previously carried out full
squats and are able to execute them without suffering from back problems.
XV TOPIC
Q: I have questions regarding the use of sprints for the development of explosiveness and acceleration in sports: 1) Would you use sprints of 60-100m to develop the accelerative ability in
sports that never involve sprints longer than 30m, such as volleyball, basketball, baseball, and
tennis? 2) Does the use of sprints of 60-100m offer any further benefits to the development of explosiveness, especially increases in vertical jump height when Olympic lifts (clean, snatch, &
jerk) and depth jumps are already performed in training?
A: For young and low level athletes, the 100m run could be a good training means also for increasing the accelerative ability and explosiveness. For high level athletes its necessary to use
more specific exercises.
1. Would you use sprints of 60-100m to develop the accelerative ability in sports that never
involve sprints longer than 30m, such as volleyball, basketball, baseball, and tennis? The
accelerative ability, in general, is the capacity to increase the speed of running immediately after the start. In the classical case, as in the 100m run, it is expressed on the first 30
m distance. When the specific speed running distance is shorter, the athlete must be able to
increase his or speed earlier. So, in each of their first steps, the athlete must be able to
overcome the inertial force (body inertial force) as rapidly as possible. The training means
that are able to emphasize this capacity are the combination of jumps, bounces, resistance
exercises, and short sprint running exercises.
2. Does the use of sprints of 60-100m offer any further benefits to the development of explosiveness, especially increases in vertical jump height when Olympic lifts (clean, snatch, &
jerk) and depth jumps are already performed in training? If the training aim is to increase
vertical jump height, short sprint exercises could be used only as an addictive training
means. However, usually the athletes that need to increase vertical jump height are basketball, volleyball, or soccer players. So, short sprint exercises, in any case, are an important part of their specific training programs.
XVI TOPIC
Q: In the Coach's Manual, you mention uphill running on a steep incline for sprinters. What
is the recommended incline for the runs? Also, in what block would this be employed and for
how long should it be carried out? Is uphill running an equivalent exercise to dragging a sled or
tire in sprinting?
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A: The technique and method of uphill running is described well in my last book, The Block
Training System in endurance running. So, my answer will be very short and concrete.
Uphill running must be performed with the correct method of exercise execution, with a low
frequency, and with an optimal stride length- not at the maximal running speed, but rather with
maximal pushing power of the leg. This must be accentuated and accompanied with an energetic
swing of the recovery leg. Thus, it is advisable to perform Bounding Uphill Runs instead, which
are performed with an active propulsive movement of the foot plant, as well as an active recovery of the swinging leg.
1. What is the recommended incline for Uphill sprint runs? Choosing the right uphill track
slope is of paramount importance, not just for the extent of the training effect, but also for
the degree of specificity of this exercise. Performing the training exercise on a steeper
slope causes a technical change (such as an increase in stride frequency and a decrease in
stride length) which lessens the transference to the competition exercise. The result of research shows that this technical change could be minimised if the inclination of the slope
used is not more than 2-4%.
2. In what block would this be employed, and for how long should it be carried out? The use
of each kind of training means in the Block Training System is determined by the specific
model of the BTS in the concrete sport discipline. Usually, Uphill sprints should be used
at the end of Block A and beginning in Block B.
3. Is uphill running an equivalent exercise to dragging a sled or tire in sprinting? In a general sense, yes.
XVII TOPIC
Q: With the sometimes difficult prospect of finding hills that meet the criteria, would you say
that dragging a sled would fulfill the requirements of uphill running? If so, would the weight be
selected based upon the athletes ability to maintain good technique?
A: With the sometimes difficult prospect of finding hills that meet the criteria, would you say
that dragging a sled would fulfill the requirements of uphill running? Yes.
If so, would the weight be selected based upon the athletes ability to maintain good technique? Yes.
XVIII TOPIC
Q: I'm interested in the average relative strength numbers of elite level high jumpers in the
squat exercise. Also, do these high jumpers ever reach relative strength levels that don't allow
for further transference to the high jump? Is there a general guideline derived from your experience for how much relative strength is enough for athletes interested in maximizing vertical jump
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height? I'm not only asking about jump height off of a single leg, as in the high jump, but also
about vertical jump height from a standing start or from a run with both feet.
A: Your questions include different aspects:
1. The relation between the maximal weight of a Barbell Squat and the maximal force developed in the leg extension movement. This relationship could be influenced by the athletes
Barbell Squat execution technique
2. The relation between the maximal strength of the leg extensors and the T&F high jumps
result. This relationship is strongly influenced by the T&F high jump execution technique;
3. The nature of the leg extensors maximal strength. In other words, what kind of training
method has been used for increasing maximal strength-if this strength has been developed
using Bodybuilding methods (focused on muscular hypertrophy), it could not assure the
increasing of explosive strength.
So, there cannot be a general or universal guideline as to how much relative strength is
enough for athletes to maximize their vertical jump height. However, to have information that
could help you, you should find specific experimental results in publications. These experimental
results must refer to the parameters of a high level T&F high jumpers group: the relationship between their results in the high jump, vertical jump (Abalakov), and the maximal weight that they
are able to lift in the Barbell Squat in the same day. Unfortunately, I do not have this data.
XIX TOPIC
Q: There is still a different mindset of thinking by sprint coaches about strength training.
There are coaches who dont use very heavy weight training with their sprinters and have great
results, and there are coaches who focus on it a lot; for them, the 1 rep max is very important
and believe it improves mass specific force. The aim of this kind of training is to be as strong as
possible while trying to avoid muscle mass increase. Heavy weights are often used with fewer
reps. To what extent should a sprinter aim to improve his or her max strength, which will help
him or her run faster and wont interfere with other training means? Is it true that during a
heavy training period its better not to perform fast sprinting, because sprinters can be more
prone to injury?
Russian sprint and jump experts, at least in the past, suggested that athletes should be able to
squat 2.5 times their body weight if they want to introduce high intensity plyometric training to
avoid injuries. So I want to ask one more question. Is it enough for a sprinter to squat approximately 2.5 times their bodyweight, and trying to go beyond that usually will result in a waste of
energy and time looking to run faster?
A: Your question regards the basic rules of the SSTM in T&F sprint. So, I must start from the
fundamentals.
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The increase of the 100 m running speed is based both on increasing the strides length and
the strides frequency. The strides length depends on the push-up power output. The push up
power depends on the explosive strength of the legs extensors. In general, Explosive Strength is
determined by the capacity to rapidly develop the maximal strength effort. The higher the external resistance, the more important is the maximal strength contribution to the explosive strength
effort.
In the first phase of a sprint, the athlete must overcome the biggest external resistance (his or
her bodyweights inertia). To increase the power output in the push-up of the start acceleration,
the athlete needs to increase his or her Explosive Strength, in which Maximal Strength is the
main component. To ensure an increase in Maximal Strength, heavy weights must be used with
resistance exercises, most importantly, the Barbell Squat. Yet, the sprinter needs to increase the
Maximal Strength only if he or she is able to reach this strength in the maximal explosive effort.
So, the heavy weight Squat cannot only ensure increasing the power output, but in this case must
also be used in conjunction with explosive strength exercises (squat jumps, depth jumps).
In the second phase of a sprint, the most important speed factor is the strides frequency. To
maintain the higher stride length with the maximal frequency, the athlete should express explosive force in minimal time, so the most important factors of the second part of sprint speed are
Starting Strength and Reactive Capacity. In this case, the explosive strength exercises (depth
jumps, serial fast jumps, and bounces) must have a dominant role in training.
So, in the Special Strength Training of the T&F sprinters, the use of resistance exercises with
heavy overload and explosive strength exercises with lighter overload (and without overload, including different kinds of jumps and bounces) should be balanced between them. The proportion
between the volumes of these training means in the training plan depends on the personal characteristics of the athlete.
There are coaches who dont use very heavy weight training with their sprinters and have
great results, and there are coaches who focus on it a lot; for them, the 1 rep max is very important and believe it improves mass specific force
I dont understand well what exactly the coach that, as you write, doesnt use very heavy
weight training does, but I think that you described two training strategies that are in the extremes. In any case, the best way is in the middle of these two training strategies. Of course, the
use of the resistance exercises with heavy weights with fewer reps is the most effective method
to increase Maximal Strength for sprinters, but this kind of training can ensure the sport results
improvement only if it is used in combination (concurrent or conjugate-sequence) with exercises
aimed at increasing the Explosive Strength, Starting Strength, and Reactive capacity.
To what extent should a sprinter aim to improve his or her max strength, which will help him
or her run faster and wont interfere with other training means?
There are two topics in your question:
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1. To what extent should a sprinter aim to improve his or her max strength, which will help
him or her run faster? Sprinters should use the overload training methods that ensure an
increase of maximal strength based on the neuromuscular mechanisms improvement (increasing motor unit recruitment and the synchronization of the motor-neurons activity).
Of course, the athlete should start his or her preparation period using the resistance exercises with less than maximal weight and after, gradually increasing the overload weight.
2. How should the training process be organized so as to avoid the negative interferences of
different training means. When the athlete needs the use of a high volume of different
training means, the best way is to use them in the conjugate-sequence manner (the Block
Training System).
Is it true that during a heavy training period its better not to perform fast sprinting, because
sprinters can be more prone to injury?
This all depends on the loads volume. One-two sets of the Maximal Effort method resistance
exercises, used before the speed exercises, could stimulate an athlete to sprint faster; however,
the high volume of the strength exercises could disturb the speeds increasing.
XX TOPIC
Q: Ive read your eBook, ''The block training system in endurance running" and wish to ask
some questions. I would like to know your opinion about the Local Muscular Endurance (LME)
for sprinters. Is it worth using resistance exercises for LME in Block A for sprinters (Id maybe
refer specifically to the 400m event)? What kind of anaerobic fartlek would you suggest using for
long distance runners after a block of continuous running? Does a long distance runner start using shorter and faster (8-10sec) or longer and slower accelerations during a fartlek run? Or
maybe you would suggest starting with shorter runs and later moving to longer accelerations?
If a long distance runner can devote 2 training sessions a week in Block A for LME training,
can he or she also incorporate bouncy running in the same training session before resistance exercises? Im asking because if an athlete can do 1 training session a day, then I dont see the
point doing bouncy running after long continuous running. By the way, I think there is small
printing mistake in this eBook on page 39, Table 2. In a third year, by the control group, total
yearly running mileage is 1610. I think it should be 4610.
A: Thank you for your attention in reading my book; yes, there is a printing mistake. Its the
first mistake discovered and I hope it will be the last. Thank you also for your questions, they are
very interesting. I needed some time in reflection to evaluate the answers.
1. Is it worth using resistance exercises for LME in Block A for sprinters (Id maybe refer
specifically to 400m event)?
I didnt study or make experiments about the influence of this LME method on the T&F
sprinters performance, but I think that, for high level athletes, this method could be very use-
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ful. I also think that high level sprinters (first of all, 400 m runners) could use the LME
method (interval Scissor Lunge Jumps with a barbell on shoulders), performing jumps with
less than maximal explosive effort, but with the highest frequency. These exercises are more
useful in Block B. I should advise you that the execution of Scissor Jumps with maximal frequency is quite dangerous; the athlete must be ready to use it. So, I think that in Block A,
moderate volume of the classic variant of the LME method (with maximal explosive effort
in each jump and with the frequency of 1 jump in one second) should be used. In Block B, the
nature (character) of the movements must be changed using the same exercise with maximal
frequency.
2. What kind of anaerobic fartlek would you suggest using for a long distance runner after a
Block of continuous running?
The contribution of anaerobic mechanisms to the energy supply must not be higher than the
average level of 2 mM/lt blood lactate and must not be higher than the level of 4-5 mMol/l
blood lactate during the acceleration phases. The most appropriate fartlek prescription for
long distance runners is 10-15 km running with 10 sec. of accelerations every 10 -12 min. I
would suggest that (though this depends on the athlete and your capacity to evaluate his conditioning) at the beginning of this training method you introduce short accelerations of less
than maximal intensity, in the continuous running routine. Step by step, the speed and the duration of these accelerations should be increased, but in a way that allows the rapid return to
the cardiac frequency of work in an aerobic regime.
3. If a long distance runner can devote 2 training session a week in Block A for LME training, can he or she also incorporate bouncy running in the same training session before resistance exercises?
If we are talking about the normal bouncy running (not Uphill bouncy running), then yes, it is
an excellent exercise for the end of a warm up.
XXI TOPIC
Q: If an experienced long distance runner who never did weight training before (performed
mostly bodyweight exercises for general strength) wants to introduce resistance exercises into
his or her program, should this runner start using resistance exercises for LME or would it be
better to condition the legs with general strength exercises using movements such as squats and
lunges before starting exercises for LME? If it would be worth using, should the long distance
runner use lighter weights, but with more reps or is it better to lift heavier weights with lower
reps?
A: The long distance runner, who never did weight training before, could start using LME resistance exercises without overload. In the first training sessions he or she must try to execute
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these jumps with no overload, i.e. jumps with arm movements. After, the runner must perform
these jumps without any arm movements, putting a wood stick on the shoulders. When the athlete starts performing these jumps with good execution technique, the wood stick must be substituted for a light barbell. After, the weight of the barbell must be gradually increased until the optimal level.
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PERIODIZATION AND GENERAL PRINCIPLES OF TRAINING
10 PERIODIZATION AND GENERAL PRINCIPLES OF

TRAINING
I TOPIC
Q: The more I read and acquire experience in the practical field, the more the basic and
old principles of training seem to be important and logical; however, it also seem that people
and trainers are always looking for something new and complex and they forget those principles. For example I have read a scientific work that concluded the athletes that used to train with
more weights and used to vary the loads were stronger. Is there any necessity to research this?
Is it not obvious? That is training! Yakovlev, Volkov, Viru and you stated such things for so many
years. What are your actual thoughts about these old principles? (Specificity, Overload, Recovery, Adaptation, Reversibility, Individual Differences, Progression, and Variability). I know
there are new principles in your work (dynamic correspondence and conjugate-sequence system
among others), but I would like to hear your opinion about these.
A: To express opinions about principles of training one needs, at least, to definite what is a
principle of training from a general point of view (for example, the principle of Dynamic Correspondence is not a principle of training, but rather a principle of the SST means selection).
This is a question not for an internet forum, but for the International Congress dedicated to the
theoretical problems of sport science. But, I agree with you; there are too many fragmented researchers dedicated to discovering what has been discovered many years ago. This happened
also because, for the most part, my colleagues prefer to make experiments often without a theoretical thesis to be demonstrated. However, a great Italian scientist, Alessandro Volta, wrote
there is nothing more practical than a good theory.
II TOPIC
Q: I wanted to know if you had any input or thoughts about the "functional" training trend
that is going on in the United States? If there are any advantages or disadvantages, whatever
you might want to say?
A: Functional training has its origins in rehabilitation. Physical therapists developed exercises that mimicked what patients did at home or work in order to return to their lives or jobs after an injury or surgery (Wikipedia).
As I understand, the application of FT in sport training is something that can give more specificity to the sport training. But how?
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The performed exercises that mimic activities or specific skills are the most effective way to
train, regardless of ones goal. But, what is to mimic? This pathway seems to me too naf.
The problem is much more complicated and there is nothing really innovative in FT: this bicycle was already invented many years ago. Since 1970, sport training methodology introduced
the systemic approach, which permitted study of this problem from another point of view. From
this point of view, at the beginning of the approach its necessary to study the biomechanical and
biodynamical characteristics of the competition exercises for the sport discipline of your interest.
After that, its necessary to understand what the specific performance structure is that can assure executing competition exercise with the best results, and what the physiologic parameters
are at the base of this specific performance structure. The next step: its necessary to understand
what kind of training means and methods (loads) could increase these parameters, and how to
organise all these kind of loads in the training programs to obtain the best athletes condition at
the competition time.
There is much research dedicated to the problem of sport training specificity. The rehabilitations approach is not the solution for this complex problem. The physical training is used in different contexts: rehabilitation, Fitness and Wellness, physical education, amateur sport, and
Olympic sport. All of these activities have different finalizations and need different methodological approaches. Its a big error to forget it and try to introduce the rehabilitation methods in
sport training. Its also a big error to transport the bodybuilding methodology to the Olympic
sport training and use the innovative sport training methodology in Fitness and Physical Education.
III TOPIC
Q: I always thought that the concept of the Principle of Specificity was empty. The principle
of Dynamic Correspondence answers all the questions to adequate means and methods.
A: You are right, the principle of Dynamic Correspondence answers all the questions to adequate means and methods. But the problem of Functional Training is not only the relatively
simple approach in choosing more specific means and methods. The problem is deeper; the main
difference is in the general methodological approach. In my opinion, the correct methodological
approach is finalized to create a specific system of training means and methods in which every
component (also, exercises apparently less specific) has the exact position and role in the specific
training system.
IV TOPIC
Q: I was wondering if you are familiar with the concept of "conjugate periodization" as used
by powerlifters at Westside Barbell?
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A: You thought right, in my work there was not any concept of conjugate periodization as
used by powerlifters at Westside barbell.. Its also right what Dan Partelly wrote; I introduced
the conjugate-sequence system of training loads organisation (Block Training System) for
Olympic sport athletes. Its absolutely another thing from the "conjugated periodization" of
Simmons. I agree with Dan: Westside is not actually the conjugated sequence system.
Westside looks to me more a concurrent method which borrows some features from other systems.. Maybe Louie Simmons used some concepts from my other works; he probably applied
some concepts of the complex method (see article Supermethods). In this case, Simmons
method could be effective for high level powerlifters. Its very difficult to express a serious opinion about this matter because in the articles of David Tate there is no evidence of scientific verifications of its results.
You asked me to express my opinions about Louie Simmons conjugate periodization and
not about the coach Louis Simmons, for whom I have no doubts is a great coach. I am afraid we
are pointing to different meanings for the used terminology. Maybe this is the most important
problem for the East-West communication. For this reason, its difficult for me to understand
what conjugate periodization is, and, consequently, I had some difficulties in expressing my
opinion about it.
In Eastern European sport training methodology, the word periodization means the subdivision of the training process into periods related to the different trainings tasks. There is also the
conception of the Training Periodization of L. Matveev, which is based on his particular principle of trainings process planning, which differs from my conception of Training Programming. But from my knowledge, I can suppose that in the West the word periodization is synonymous with trainings planning and the conception of Matveevs Periodization has been
named Linear periodization. My conception of Training Programming is often wrongly associated with the word programming, that is the general activity to define the training programs.
Also, maybe the word conjugate has been used in the West with another meaning. For example, I am not sure that the Conjugate Method of Louie Simmons is the same Conjugate
Method that I know. In the article of Simmons, The Conjugate Method, it has been reported
that this method was invented in 1970 by weightlifters of the Dynamo Club (USSR): They were
introduced to a system of 20-45 special exercises that were grouped into 2-4 exercises per workout and were rotated as often as necessary to make continuous progress. They soon found out
that as the squat, good morning, back raise, glute/ham raise, or special pulls got stronger, so did
their Olympic lifts. When asked about the system, only one lifter was satisfied with the number
of special lifts; the rest wanted more to choose from. And so the conjugate system was originated.
The Conjugate Method that I know was invented in 1950 by my teacher, the famous high
jumpers coach V. Djachkov. It was a brilliant idea to use the special strength exercises for improving the technique of athletes. For the first time in the Sport Training Methodology there was
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introduced the idea that to adjust the competition exercise technique it was necessary to increase
the strength level expression in determinate movements. At that time, Djachkov and I collaborated together on this method; I suggested that he names it conjugate because the strength exercises have to be conjugated with the technical issues of the athletes.
After, I introduced the Principle of Dynamic Correspondence to select and elaborate adequate
special strength exercises on the base of the biodynamic structure analysis of competition exercise. Often, in the USSR the Conjugate Method was used also as the execution of competition
exercise with overload.. So, the original idea of this Conjugate Method is not simply the rotation of the same group of special exercises during the preparation period, but it is the conjugate use of special physical preparation exercises and technical exercises in the same training
session.
In 1960, I started to use the special strength preparation exercises and technical work not in
the same training session, but in different sequenced training sessions, and later, in different sequenced training stages. When I elaborated the structure of special physical preparation in speedstrength disciplines, I also understood that special strength work consists of different types of exercises that can be conjugated from them in sequence (can be used in different training sessions
and in different training stages). This idea was utilised in my Physical Preparation Training
Methodology where I introduced: the Conjugate-Sequence System of training loads organisation,
the Principles of Concentration and of Superposition of different training loads, and the Block
System of training.
Therefore, now in Eastern European sport methodology there are two different models for the
use of different types of loads in the training process: complex-parallel and conjugate-sequence.
In the first case, these loads are used together with continuous rotations of the same special exercises during all preparation periods. In the second case, these loads are used in the sequence,
one type of load after another, everyone concentrated in a special training stage.
If conjugate periodization is another name for the complex-parallel model of training loads
organisation, and you wish to know my opinion about it, I can answer very shortly. The complex-parallel model is much simpler than the conjugate-sequence because it doesnt need the exactly quantitative model of training load distribution during the preparation period. Its better to
use the complex-parallel model for non-expert athletes who have not stabilised technique and
who possess a low level of physical preparedness (or in any case when the coach doesnt know
very well the training experience of the athletes).
The complex-parallel model can be used also for high level athletes:
- In the first phase of the preparation period, before they start the concentrated physical
preparation work
- When they dont need to radically increase their physical preparedness level, but they
need to conjugate their high level physical capacities with the technique (its particularly important in some sport disciplines).
In general, the conjugate-sequence model is much more effective than the complex-parallel
model for high level athletes with a high level of physical preparedness. In the sport disciplines
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where the sport result is strictly related to the increase of the physical preparedness level these
athletes need to further increase their level of physical preparedness. In this case, the training
programs have to be elaborated very carefully. There are many other aspects of this issue, but it
needs too much time to explain all of the aspects involved. I hope this post will clarify, at least,
the main arguments.
V TOPIC
Q: I have since researched the programs again and noticed that the Westside Barbell method
isn't truly the conjugate training system but more of a concurrent style of training. I am looking
for the conjugate style for strength and power gains (not too much size although a little would be
nice).
A: Maybe you are confusing two different issues: General strength training and Conjugate sequence system training. If you wish only to be less skinny, your program is reasonable and you
dont need to use the Conjugate sequence system. Every type of correct resistance training program for the beginner (also if you are at the 7th week of strength training) could be good for
your purpose. I have to say only: if you never used resistance exercises, its better to start from
10 RM method for all types of resistance exercises, and after you can use the progressive resistance exercise method for loads increasing (method of De Lorme).
How to improve your speed on soccer field is another issue: it needs another program with not
only resistance exercises, but also with jumps, leaps, and short sprint exercises. The conjugatesequence system training is finalised to put together all of these exercises. To improve your
speed, after the resistance exercises stage ( Squat and Calf Raises) you should perform a training
stage with short jumps (with accentuated push ups) and after that, a training stage with short
sprint exercises and specific speed exercises with changing directions. Before the resistance exercises are used (Squat and Calf Raises) you should perform a training stage with long leaps and
serial jumps exercises to strengthen your legs. This is the substance of application of the conjugate sequence system in this case. Its clear that to realise this kind of training program you need
the help of a special physical preparation coach (or maybe a track and field sprint coach).
**Lately there has been quite a bit of discussion of Dr. Verkhoshansky's Conjugate sequencing system and the conjugate method used at Westside Barbell. Hopefully this post
will help address this issue. - Matthew Bloom**
Westside Barbell is heavily influenced by the piece-meal programs used by A. S. Medvedyev
and those at the old Dynamo Club in Moscow (especially the use of a wide range of exercises).
Louie Simmons got the term "conjugate" method from N. Laputin, V. Oleshko, and others that
may have used the term. The Westside method is not supposed to replicate the Conjugate sequence method. Westside Barbell actually trains in a concurrent manor. Louie Simmons and
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those at Westside know the difference between the two methods and never intended to cause confusion.
I am posting this based on a suggestion from Dr. Verkoshansky so that hopefully there will be
little if any discussion in regards to the INTERPRETATION of the "conjugate" method used at
Westside Barbell. I'm not talking about the discussion of the training methods applied, just the
interpretation of the term (not saying that terminology isn't important). I'm not trying to correct
anyone or start a bothersome discussion, just trying to hopefully clarify the issue so that Dr.
Verkhoshansky can spend his time discussing other topics.
VI TOPIC
Q: Is it even possibly to 'apply' your method of Conjugated Periodization to sports dominated
by a barbell only, such as bodybuilding and or Powerlifting. I realize that Louie Simmons from
WSB has adopted part of your Conjugated method and applied it the best he could to his method
for elite powerlifters; however, the program still would fall under 'concurrent' periodization,
correct? For example, a shot put thrower would generally use weight training for general preparation to become better at throwing the shot put. He would also utilize other training techniques
such as some short distance sprint training and some 'shock' training, all in preparation for
training to be a better thrower in competition. Where would these apply in bodybuilding or any
other sport dominated strictly by the barbell only, where its the dominated form of general
preparation.
A: I have difficulty in answering your question because I didnt invent Conjugate Periodization; the Conjugate Method of Louie Simmons is different from the Conjugate Method that I
know (see my reply to Magnuss message on this site).
The problem is that usually authentic terminology is used to give a brand to a new methodology invented by another author, and often this methodology has very few links with principles
of the original (I am not saying that the new methodology is not good). This usually happens
when an Olympic sport methodology is transferred in different sport disciplines (bodybuilding or
powerlifting).
The Olympic sports and bodybuilding have different final training objectives. In the Olympic
sports the final training objective is the improvement of the complex motor action result; in
Bodybuilding, it is the morphological changing of the human body. This determines differences
in the methodological training approaches.
In the Olympic sports, the methodological training approaches are focused on the improvement of power output in the competition exercises with specific biodynamic structures (in powerlifting the methodological approaches are focused only on maximal strength effort in the
simple bi-articular movements). This is a non-elementary problem because in every Olympic
sport discipline, the power output could be assured by the collaboration of different physiological functions of an organism (specific functional system).
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For this reason, the fundamental problems of the Olympic sport methodology are:
1. To determine specific physical fitness structure in every sport discipline and system of
training means that are able to improve every component of the system. For example, in
the Track and Field throwing and in the Weightlifting, the physical fitness structure include some specific parameters (maximal and explosive strength effort in the different
movements) that need to be improved using resistance exercises, and also using short distance sprint training and Drop Jumps.
2. To find a methodology that can improve every component of the specific physical fitness
structure without altering its integrity. For example, the Conjugate Method of Djiachcov
foresees the improvement of power output during the competition exercises execution (or
in the main elements of competition exercise) and the use of special physical exercises (resistance) and technical exercises in the same training session.
There is also the Complex-parallel method that foresees the use of different physical preparation exercises and technical exercises separately with their daily rotation during microcycles.
There is also the Conjugate-sequence Method (Block System) in which every physiological
function that determines the sport result should be improved in separate training periods
(Blocks). The training loads of every Block are conjugated in a particular sequence on the base
of the Superimposition Principle. If you ask me how these methods can be applied in bodybuilding or powerlifting I will try to answer you if you give me data about special physical fitness
structure in these two sports. I am an expert in Olympic sports (though not in all).
Before I express my opinion about the possibility of using Conjugate Sequence System (CSS)
in barbell sports I would like to establish that the three barbell sport disciplines (Olympic
Weightlifting, Powerlifting and Bodybuilding) are very different; consequently, this topic should
be approached in three different ways. I think that CSS is currently used in Bodybuilding. In the
high level athletes planning of the preparatory cycle, one might find a hypertrophy phase and
decreasing of subcutaneous fat phase.
Referring to the forum thread Block System & Bodybuilding, I agree with Demetrio Fatterelli to divide this phase in two:
- The improvement of the neuro-muscular component of strength (increase of the number
of motor units recruited in movements)
- The increase of the muscular fibres measured (separately Slow Twitch Fibres and Fast
Twitch Fibres).
Sergei Strucov proposed (see thread Block System in Bodybuilding) another scheme with
the following three blocks:
- The mechanical stimulation of muscle sarcomeres hypertrophy,
- The metabolic stimulation of sarcoplasmic hypertrophy
- The stage of the revealing and realization of preceding stimulants impacts.
133
Both suggestions seem interesting to me and show that there are concrete possibilities to use
CSS in Bodybuilding. In Olympic Weightlifting and Powerlifting it is a different issue. There is
probably some presupposition to use CSS in Olympic Weightlifting because the sport result necessitates the development of maximal strength, explosive strength, and technical mastery. Powerlifting only necessitates the development of maximal strength; for this reason, I dont see the
need to conjugate, in sequence, the different primarily emphasised loading blocks. You could try
to use the main Powerlifting exercises with explosive Weightlifting exercises, as Louie Simmons
probably does. You can also try to use the tapering effect, as Boris Sheiko and Stephen Korte
probably do, but these methods are not CSS.
VII TOPIC
Q: Could you please state (or anyone else) in a scientific way why one set to failure will not
take a person to their genetic potential, in hypertrophy and strength. The general HIT (High Intensity Training-one set to failure) training program would include at least one exercise per major body area, and a single set performed for that area (to failure) covering the whole body three
times a week. One set to failure will get you good results for hypertrophy, but after six to nine
months, a plateau will set in and more sets will be needed.
Or, put another way, a person does one set to failure two to three times per week, on the
squat, bench press, overhead press, curl, pressdown, rows, wrist curl, and calf raise. But after
six to nine months, a plateau will set in and more sets will be needed. Please, why is this; why to
achieve greater strength and hypertrophy do you need apply a greater stimulus, such as sets?
A: I think that this problem could be related more with the general law of physical training:
every kind of training method has a temporary limit of its effectiveness. For the HIT method, this
limit is probably 69 months. The effectiveness of any training methods decreases during its use.
It happens because of the organisms adaptation (decreasing of response efficiency) to the long
time influence of the repetitive stimulus. For this reason, to achieve greater strength and hypertrophy you need to apply greater stimulus, such as sets, or simply change the training method.
In your case, the reason the HIT methods effectiveness decreases could be related also with
too short of intervals between training sessions (three times a week). If you remember, in the
HIT method, the duration between training sessions should not be constant and sometimes much
longer than 48 hours.
VIII TOPIC
Q: I have a question: could you give some examples of factorized training arrangements?
Some might factorize the workload with high and low intensity days. Or wave the intensity day to
day during the week, which I have heard is best. Do you have any examples?
134
A: In the case of high level athletes (with high levels of adaptation to strength training work),
the training arrangement needs more deep stimulation of the organism, so the high intensity and
low intensity loads should be sequenced every 1 - 2 weeks. In the case of a low level athlete
(with low level of adaptations to strength training work), the training arrangement needs to wave
the intensity day to day during the week.
IX TOPIC
Q: In your writings, you describe the Stimulation method as it relates to the knee extensors.
Would the same idea apply to the gluteals, hip flexors, hamstrings, and calves as well? If so, how
would this be carried out? If not, how should these muscle groups be treated when using the
stimulation method for the extensors? Should they be worked in the same workout, another time,
or a different day?
A: It is necessary to distinguish training methods aimed at increasing the strength of single
muscle groups and training methods aimed at increasing the power output of complex human
body movements in which several muscle groups are involved. The Stimulation Method is not
simply related to the knee extensors, but it is aimed at increasing explosive strength of the
main antigravity body movement. In this movement (which is the basic element of competition
exercises in almost all Olympic sport disciplines) not only are the knee extensors involved, but
also the gluteus, hip flexors, hamstrings and calves, among other muscle groups. The Stimulation
Method improves the synchronization of different muscle groups, using the preliminary stimulation of the CNS motor zone. The Stimulation Method could be adapted also for other important
components of some competition exercises, for example pushes (bench press and overload explosive shot puts).
X TOPIC
Q: Would you recommend using very intense methods (95%) for single joint exercises coupled with another exercise? An example may be a hip extension exercise coupled with a jump
from leg to leg. Or a glute ham gastroc raise with a subsequent leaping exercise? Would single
joint exercises provide sufficient stimulation to the nervous system?
A: In my opinion, a single joint exercise also performed at 95% of overload weight doesnt
provide to the nervous system an adequate level of stimulation that can assure the performance
of the subsequent multi joint exercise with higher maximal effort. I have to underline that I never
used this combination in the past so I have no practical evidence of my opinion; nevertheless, I
am convinced of this, and if someone uses this idea it would be very interesting to know the re-
135
sults. I think that this combination cannot be linked to the Stimulation Method, but is more similar to Djachkovs Conjugate Method. If the first single joint exercise is built on the basis of the
Principle of Dynamic Correspondence with a multi joint exercise, the athlete can better understand the key elements of the execution technique of subsequent multi joint exercise. Also, its
possible that the preliminary stimulation of muscles (muscles interested in key elements of technique) can assure the possibility of performing this exercise with more correct technique and,
consequently, higher maximal effort.
XI TOPIC
Q: I wish to ask you about the training means outlined in your article: "Maximal strength
training in speed-strength sports." You wrote:
Two variants of the repeat-serial method, distinguished according to their primary emphasis
on the training effect, are recommended. They include a moderate and considerable increase in
muscle mass.
Variant 1
For development of maximal strength and a moderate increase in muscle mass, the resistance
used is 70-90% of maximal. Example: The weight is 85-95% of maximum and there are 5-6
reps in one set. There are 2-3 sets in one series with a rest of 4-6 minutes in between each
set.There are 2-3 series with a rest of 6-8 minutes in between.
Variant 2
This variant of the repeat-serial method produces a considerable increase in muscle mass.
Example: With the weight between 84-95% of maximum, do 3-8 sets of 3-8 reps with restpauses between sets of 3-5 minutes. If the last repetition in the set cannot be executed because
of fatigue, a partner assists in overcoming the resistance.
1) The example of variant 2 could include the example of variant 1 and thus generate confusion; what is the difference between these two means?
2) In the examples of variant 1 there are pyramids such as these:
- A series with 3 sets is executed as follows:
a. With a weight of 80% of maximum - 10 reps
b. With a weight of 90% of maximum - 5 reps
c. With a weight of 93-95% of maximum - 2 reps.
- Four sets with a rest of 5-6 minutes between sets:
a. In the first set the weight is 70% of maximum for 12 repetitions
b. In the second set the weight is 80% of maximum for 10 reps
c. In the third set the weight is 85% of maximum for 7 reps
d. In the fourth set the weight is 90% of maximum for 5 reps
There are two series done with a rest of 8-10 minutes in between.
136
In these means, could one also include an inverse pyramid? For example:
Set 1: 2 reps
Set 2: 5 reps
Set 3: 10 reps.
Etc
Could the inverse pyramid have the same metabolic and physiological effect?
3) A work set such as this: sets of 3-8 reps with complete rest between sets, more than 4-5
minutes. Could it be a work of hypertrophy as an example of variant 2?
A: Thank you for discovering these digitation errors in the book.
The overload weight in the case of Variant 2 must not be 84-95%, but 85-90%.
Now, the difference between Variant 1 and Variant 2 is quite obvious:
Variant 1
Variant 2
Overload
weight
Number
of reps in
set
Duration
of the rest
interval
between
sets
85 - 95%
5-6
4 - 6 min
85 - 90%
3-8
Refusal
method
3 - 5 min
Number
of sets in
series
Number
of series
Duration of
the rest interval between series
2-3
2-3
6 - 8 min
3-8
The main characteristics of the training methods finalised for increasing maximal strength
without increasing muscle mass are:
1. High overload weight: that must be gradually increased during the training session
2. The muscle could be relaxed between each repetition
3. Low number of sets
4. Long rest interval between sets.
The main characteristics of the training methods finalised for increasing maximal strength
with an increase in muscle mass are (see page 22 of Manual):
1. Moderate overload weight
2. The muscles must not be relaxed between each repetition
3. High number of sets (must use 2-3 local exercises for the same muscle groups)
4. Short interval between sets.
One of these methods could be named as an inverse pyramid (see page 23 of Manual for
coaches):
137
The same number of repetitions is executed in each set, but with less resistance in each set.
For example:
Set 1 - 10 repetitions with 65% overload weight,
Set 2 - 10 repetitions with 60% overload weight
Set 3 - 10 repetitions with 55% overload weight
Set 4 - 10 repetitions with 50% overload weight.
The rest pause between sets is 1 -2 min. This method is useful for targeting the small muscle
groups which fatigue quickly, or when the rest pauses between sets are reduced.
So, the metabolic effect of this exercise is related to the glicolitic mechanisms activation. For
increasing muscle mass, the classic bodybuilding pyramid could also be used. In the first part
of this pyramid the overload weight is increased, in each subsequent set, but the number of repetitions is decreased. In the second part of this pyramid, the overload weight is decreased but the
number of repetitions is increased. This method is finalised not for activating the glicolitic
mechanism, but rather for exhausting the local muscle group. You can find a more detailed description of this method in the Italian publications of G.Cometti.
XII TOPIC
Q: I'd like to know your thoughts about the importance of recruiting as many muscle fibers as
possible and exposing them to a high stimulus. Specifically, what is your opinion on the concept
of stopping a set when speed slows down (because less fibers are being recruited) as opposed to
performing a set to failure or just short of it? The idea would be to put as many fibers under tension as possible and, by managing fatigue, perform more work in a certain time.
A: I prefer more the stop and set variant, but I think that sometimes its possible to also use
the failure method.
XIII TOPIC
Q: I would like ask you about a method mentioned your article: "Maximal strength training in
speed-strength sports", as reported in the Canadian Athletics Coaching Centre website.
This is the text:
"In the static-dynamic regime of muscle work, the load is 70-80% of maximal. At the beginning, there is a gradual, 2-4 seconds of isometric tension build-up within the limits of 80-90% of
the weight being used. After the hold, there is fast movement in a concentric regime. In one set
there are 4-6 reps. In one training session there are 2-4 sets with a rest pause of 4-6 minutes in
between. In all, there are two series with a rest of 6-8 minutes in between series."
I do not understand if the isometric hold is with the 80-90% and then scaled to 70-80% for the
concentric regime (for example, using weight releasers)? Or, is there no escalation of weight,
138
and the same weight instead could be used for the isometric hold and the concentric regime, in
the total interval of 70-90%.
A: I didnt understand entirely what the article was that you were referring to. So, I will try to
explain how one should use the static-dynamic regime in general.
In the static-dynamic regime, isometric and dynamic work is sequentially combined in one
exercise. For example, lifting and then holding a considerable weight. Or, lift a barbell up
against a permanent (fixed) stop and then push with an isometric contraction. For this variant to
be effective, the isometric tension should be held for two to three seconds and then replaced by
dynamic work of an explosive nature using a relatively low weight.
To accomplish this, it is necessary to have some special simple equipment. It has been shown
that there is efficiency in those versions of static-dynamic exercises, which employ an alternation
of isometric tension (equal to 80% of the maximal one) of 5-6 seconds long and explosive dynamic work, executed with an overload, equal to 50-60% of the maximal. Another proven
method is one which consists of using a steady overload, equal to 75-80% of the maximal one in
its dynamic and isometric components. In this version of the static-dynamic exercise, the athlete,
with the barbell on his shoulders, passes from a stationary upright position to the semi-squatted
one and maintains it for 3-5 seconds; afterwards, the athlete jumps upward at maximum speed,
and repeats the exercise after the landing.
139
RECOVERY AND RESTORATION
11 RECOVERY AND RESTORATION

I TOPIC
Q: I haven't been able to follow through my planned training for weeks 10-18 because two
weeks ago I felt pain in my lower back and, until now, I haven't been able to train as planned. I
have been doing 10-14 reps for 8-9 sets. Should I start over again and do as I was doing until the
injury? And for how long should this period be? Or should I continue with my training and go to
the next phase of the training?
A: Accidents rarely happen by chance; they generally point out that there is something that
doesn't fit. The lower back pain can point out an excessive overload on the back, and this can
happen for two reasons:
- The technique of execution of the squat is not perfect or it is not suitable to the level of
overload that is used.
- The program of the training is much too heavy for the athlete (in fact, 6-9 sets of 10-14
rep of your program is a very heavy volume of load).
Therefore, I suggest you see again, with an expert's help, your technique of execution of the
squat and your plan of training: to reduce the volume of the load or to plan a more gradual increase of the weight of overload. In regard to your question of how to return to perform the program after the solution of the back problem, I think that you must consult a physician. Only he or
she, after appraising the condition of the state of your backbone, can say if it is possible to continue to train with the same volume of load or if it is necessary to reduce it (at least at the beginning). If your physician says that the back is completely recovered, you can start over following
your plan of training from the moment in which you have stayed for guilt of the accident (it only
needs to be a good warm up of the back and be very careful of the technique of the execution of
the exercises). However I suggest you be more cautious and reduce the volume of the load in the
first session of training.
II TOPIC
Q: Dr. Verkoshansky, what type of recovery workouts would you have your athletes perform
while in a Strength concentrated loading block?
A: The recovery workouts performed while in a concentrated Strength block must include
means that ensure an increase of blood circulation and muscular relaxation. There are two types
of recovery workouts: the special recovery training session and the recovery interval between the
strength exercise sets.
The special recovery training sessions have to include two principal elements:
140
1. A less intense aerobic activity under the anaerobic threshold level. This could be a cross
country run, and/or elements of the proper sport discipline activity. Sometimes it could
also be swimming;
2. "Russian Warm Up" exercises: general postural gymnastic dynamic exercises with ample
cyclical movements (pendulum swinging and rotations), executed increasingly step by
step the amplitude of the movements. Each cyclical movement of these exercises should
be executed in the first phase with light inertial muscle stretching and in the second phase
with maximal muscular relaxation. To have a good relaxation effect with these exercises
its very important to be concentrated on feeling the difference between tension and relaxation.
In the recovery training sessions its also possible to add some stretching exercises, but they
should not be hard static stretching. For example, my daughter, in the training of her athletes,
uses some simplified Iyengar Postural Yoga exercises (on the floor). Its very important to be relaxed during these exercises: they should be executed very slowly with long expiration during
the stretching phase (without apnoea) and inspiration in the relaxation phase.
The recovery intervals between the strength exercise sets should include the same two elements (without stretching exercises): light long acceleration running (60-100 m), return walking,
some general warm up exercises with muscle relaxation, and shaking of the legs and arms.
III TOPIC
Q: In your experience with the training of athletes such as sprinters, jumpers, throwers, and
weightlifters, I am curious as to how different restorative/regenerative means (specifically ice,
cold baths, hot baths, contrast baths, and massage) were programmed into the training during
different times of the day in relation to single and multiple daily workouts, as well as during days
of low loading or complete rest. My question pertains specifically to the context of the competition stage of the calendar.
A: In the Soviet Union many finalized researches were made to find an effective recovery system for high level athletes of Olympic disciplines. In the research, the experiments were done
correctly, and its not my intention to put doubt about their quality; nevertheless, their results
cannot be interpreted in the same way of their authors, because this interpretation was based on
theoretical and methodological assumptions, which validity should be put under doubt. Starting
from 1950-1960, the interpretation of the processes of work recovery, developed in the athletes organism under the influence of repetitive training loads, was a work rest process,
meaning that when the athlete wasnt at work, the organism was at rest.
The methodological approach in setting out the loads of training programs was ruled by the
paradigm of fatigue fatigue elimination. According to this paradigm, the training loads cause
an oppression on the physiological systems solicited during the work (training session) and
its effect is revealed in different fatigue forms that the athlete perceives after the work, and
141
that restricts his work capacity in the subsequent work(training session). At the same time,
reaching this fatigue status was considered as a necessary condition to improve the results, especially in the endurance sport disciplines. This vision implied that to assure the sport results improvement, one needed to find:
- How to increase the level of loads so that the athlete could reach the limit of fatigue
- How to cancel this fatigue so that the athlete could execute the new load in better condition.
The recovery methods were chosen in accordance with the type of fatigue accumulated after
the work and so on, with the physiological system that was oppressed during the training
session.
This approach seemed to be logical and coherent till the 1980s-1990, when in the training
methodology an alternative paradigm founded on the Physiology of Adaptation was introduced.
In this new paradigm, the process of work recovery is seen not as a process divided in the active phase of the oppression of different physiological systems and the passive phase of their
rest, but as a continuous process of the whole organisms adaptation.
From the point of view of the athletes physiology of adaptation, this process includes not
only a specific component, related to the immediate reaction of the single physiological system
solicited during the work, but also a specific component related to the hormonal and immune
reactions of the organism. So, the type and level of fatigue accumulated (related to the specific
component of adaptation) cannot be considered the unique and most important quantitative and
qualitative criteria of the response of the athletes organism to the training loads. The rest
phases of the athlete could not be assimilated as interruptions of the organisms work, but they
have to be considered as an organic part of the active process of the organisms adaptation to the
higher level activity regime.
According to this view, the metabolites accumulation is not seen as a negative factor that
limits the work capacity of athlete, but as a positive factor that puts the basis of morphological
reconstructions process, which assures work capacity improvement. The metabolites are the
conductors of protein synthesis that are developed in the organism after work. The increasing
of this synthesis assures those morphological reconstructions that are at the base of the increasing of an organisms functional power and, consequently, of the athletes work capacity improvement.
So, the recovery methods, that allow the elimination f the metabolites delete the results of
the preceding work (expressed in metabolite form), thereby deleting the basis of the process of
morpho-functional specialization. To try to improve the sport results using these recovery
methods that permit the organism to obtain an increase in the training loads volume is like to try
to increase the body weight using stomach washings to eat more after it.
According to the new methodological approach, the main objective of research concerning the
programming of training should be oriented towards finding means and methods that could give
a high training stimulus for an organism and use them with the lowest possible volume of training loads. For these reasons, to solve the issue of recovery its necessary to execute new re-
142
search finalized towards verifying the influence of different recovery means and methods on the
morphological reconstruction process, so that its possible to give an answer to an important
question: does the organism need to avoid all of the recovery means or can some of them be
used? And, in this case, which of them?
IV TOPIC
Q: I am a drug free powerlifter from Australia. I have a fulltime manual job, and a growing
family to look after. I have been training the westside methods for a number of years now, and
have made great gains. Through all the literature I have read, Yury Verkhoshansky's seems to be
quoted with great results. I bought one of your books, professor, from elite fitness systems in the
USA. There is a ton of great information in there. But there is something that really confuses me
to no end. As in the answer above, there seems to be a great deal of scientific reasoning, which, I
am sure, is all valid. But for people like me, who have very little spoare time as it is, is it possible
to explain your findings / research / answers with less scientific data [for want of a better term]
and get right to the meat of the answers?
A: The problem is that my books have been written mainly for coaches. Today a coach needs
not only the empirical knowledge ("how to train?") but also the scientific knowledge ("why?").
To give an answer as to the "why?, one needs to use scientific terminology. To understand
"why?" one needs to study. There are authors that write popular books that explain how to train
better in practical terms. But there are also authors that write scientific books that explain the
"why?.
I am one of them.
143
SPORT STRENGTH TRAINING METHODOLOGY
Electronic publishing - 2011
www.verkhoshansky.com

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SPORT STRENGTH TRAINING METHODOLOGY

Edited by Daniel Raimondi and Natalia Verkhoshansky

Thanks and acknowledgment

During the late 1950's Yuri Verkoshansky

consisted of trying to touch the ceiling with a vertical

cosmopolitan term plyometrics now used in the West. During the

Figure 3 - Fred Wilt

Olympic record, bested only by the winning throw of his competitor.

ent legs compared to the past

Figure 10 - Y. Verkhoshansly with

athletes and allowed others to benefit from

SHOCK METHOD ...................................................................................................... 1

BLOCK TRAINING SYSTEM ..................................................................................... 21

JUMP TRAINING ...................................................................................................... 61

SPORT SPECIFIC QUESTIONS ................................................................................... 74

SPECIAL STRENGTH TRAINING ............................................................................... 95

TERMINOLOGY REFERENCE.................................................................................. 105

TRACK AND FIELD................................................................................................ 109

10 PERIODIZATION AND GENERAL PRINCIPLES OF TRAINING .................................... 127

Warm up (same as in Overload training session).

4. What is the perfect height to begin Depths Jumps with rebounds?

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

(Current Adaptive Reserve) is limited by the functional potential of hormonal adaptive

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

work (developing) consists of 2 sets of 5-6 repetitions of multiple long jumps (6 or 8

BLOCK TRAINING SYSTEM

- Barbell squat (1-3 RM)

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

Block B. The intensification of work regime (16 weeks):

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

Block 4. Increasing maximal strength based on the functional-morphological reconstruction with

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

3. Prolonged aerobic running (Wednesday and Saturday).

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM

BLOCK TRAINING SYSTEM