The late Russian sport scientist Yuri Verkhoshansky is known for his extensive research into a training method called plyometrics. His first work on plyometrics was published in 1964, and his continuing research earned him the nickname “The Father of Plyometrics.” Unfortunately, much of his knowledge was, as the saying goes, “lost in translation.”
If you picked up one of Verkhoshansky’s textbooks that were translated into English, you would read passages like the following, which explains that the benefits of his training methods included “…elimination of the hetero-chronicalness phenomenon in the dynamics of the various functional indicators and stabilization of the organism at the new functional level.” As a result, his so-called “secret Russian training methods” would remain a secret to most coaches in North America.
As an example of just how misunderstood plyometrics are in the US, consider an exercise video starring Tracy Scoggins, an actress who played “Cat” on the television series Lois and Clark. Scoggins’ exercise video was about using plyometrics to increase aerobic conditioning. Nice try, but performing enough reps of plyometrics to create an aerobic effect will quickly result in injury due to the stresses associated with this type of training.
Fortunately, better translations of Verkhoshansky’s textbooks soon came about, and other sport scientists began doing research studies on plyometrics. One phenomenon they found was that although both plyometrics and weight training can improve power by themselves, combining them produces even greater results – a gestalt, if you will. One study that proved this is so was published in the Journal of Applied Sports Science Research, 1992, vol.6, issue 1.
This study lasted six weeks and focused on determining what type of training protocols produced the greatest improvements in the vertical jump. The group that performed only squats increased their vertical jump an average of 3.30 centimeters, and the group that performed only plyometrics increased their vertical jump 3.81 centimeters. However, when plyometrics were combined with squats, the increase in the vertical jump was 10.67 centimeters. Improving a vertical jump 4.2 inches in just six weeks is impressive!
Beyond Plyometrics: The Case for Fast Eccentrics
In simplest terms, plyometric training can be described as any activity that involves a rapid stretching of a muscle (eccentric phase) immediately followed by a rapid shortening of that muscle (concentric phase). The delay between the phases needs to be short, no longer than .25 seconds to use the stored energy during the eccentric phase. But that’s not what I’m recommending.
The type of training I’d like to introduce you to focuses only on the eccentric portion of a jump, a method that can best be described as
fast eccentrics. It’s a training system I have been using since 1982 with tremendous success.
In weight training exercises such as the squat, you lower the body slowly. This is what is referred to as slow eccentric training. With fast eccentric training, you focus only on the eccentric portion of a plyometric jump, trying to break your fall as quickly as possible. This type of jump is often referred to as a
drop jump.
I must mention that the surface you land on for the drop jump should not be too soft, as this will diminish the reflex stimulation on the muscles. And with this type of training, additional resistance is provided by increasing the height of the box – the greater the height of the platform or box, the higher the level of stress.
Regarding the science behind this training system, understand that in most absolute and explosive strength sports, such as hammer throwing or the linemen positions in American football, the bigger the high-threshold motor units of the muscle, the greater the potential for power output. Studies have shown that fast eccentrics create a greater hypertrophic response in fast-twitch fibers than slow eccentrics do.
The system I use is often referred to as complex training, in that it combines a weight training exercise with a plyometric exercise (remember the 1992 study). The loads used in the weight training exercise are in the 1-3 range, as this high intensity level stimulates the central nervous system to recruit higher-threshold motor units (with a motor unit behind a nerve that activates a muscle or group of muscles). After stimulating those fibers with the weight training, you then trash them with a set of fast eccentrics.
The following is an advanced workout using fast eccentrics that is designed for an athlete who can front squat 200 kilos, going all the way down until the hamstrings touch the calves. About five days between workouts are needed to adequately recover from such training, and no more than six training sessions should be performed.
To determine the initial height of the platform or box used for jumping, the athlete should step off a low platform and notice how high they jump, and then continue jumping from a higher height until they reach a point in which the height of the rebound begins to diminish.
Warm-up
First Wave
Set 1: Front Squat, 180 x 3, 30X0, rest 10 seconds
Set 2: Drop Jump, high box x 6, rest 3 minutes
Set 3: Front Squat, 190 x 2, 30X0, rest 10 seconds
Set 4: Drop Jump, high box x 4, rest 3 minutes. Box is 5 cm higher than in set 1
Set 5: Front Squat, 200 x 1, 30X0, rest 10 seconds
Set 6: Drop Jump, high box x 2, rest 3 minutes. Box is 5 cm higher than in set 2
Second Wave
Set 7: Front Squat, 182 kg x 3, 30X0, rest 10 seconds
Set 8: Drop Jump, high box x 6, rest 3 minutes
Set 9: Front Squat, 192 kg x 2, 30X0, rest 10 seconds
Set 10: Drop Jump, high box x 4, rest 3 minutes. Box is same height as in set 4
Set 11: Front Squat, 202 x 1, 30X0, rest 10 seconds
Set 12: Drop Jump, high box x 2, rest 3 minutes. Box is same height as in set 6
You’ll note that the weights used in the second wave are 2 kilos higher than the first wave. This is possible because a more powerful muscular contraction can be achieved if that contraction is preceded by a strong muscular contraction, an effect called post-tetanic facilitation (for more on this, consult Roger Enoka’s textbook
Neuromechanics of Human Movement, 4th ed., 2008, Human Kinetics). As such, for the succeeding workout the athlete would start their first wave at 182 kilos and build up accordingly from there.
Fast eccentrics is a valuable tool that can be added to the training toolbox of serious strength coaches. If used correctly, especially in conjunction with weight training, it can be a strength coach’s secret weapon!