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A<>Z4}nrO0V*(Q|vʍʗVVO xV39q0#7Z鮈8OxsF Rg(ȨRʨ-V6.>Mha^$GїB(yQq*(cthree or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens. Arnold Schwarzenegger<br>Any time we get out of our comfort zone, whether it be squatting 495 for 10 repetitions with the last 3 being forced reps, or sprinting a 400 meter dash, the mind must be in control in order to win. The flerded as low- or medium-level plyometrics. Says Siff,  A useful visualization of shock training is to imagine that the surface being touched by the hands or feet during the plyometric contact phase is red hot, so that any prolonged contact would be dangerous. Verkhoshansky s research has revealed that shock training is the most effective type of plyometrics. In one 12-week study, Verkhoshansky divided track and field athletes into two groups. The first group performed 1472 low-and medium-level plyometric activities, incluing squats. The other group performed 475 jumps using the shock training method. Although the shok training group performed a third less work, these athletes showed greater improvement in reactive ability than the group using traditional methods.<br>Again, this is why you should regard weight training (including the Olympic lifts) and most forms of commonly used plyometrics as valuable  readiness activities for shock training. <br><br>Shock training is a powerful tool for athletic training, but because it places such high levels of tension on the muscles and stress on the nervous ystem, it must be approached with caution. This entails firs developing a strenth base with BFS core lifts, and perfecting the technique o the lower intensity shock training exercises. Accurate visualization of reacive movements, split-second decision making during sporting conditions, proper breath holding patterns, and fine tuning the nervous system (to develop what Siff calls cognitive plyometrics) take years of practice to perfect. Only after such preparation should you gradually increase the intensity of the exercises, and only with such preparations can you achieve maximal results with minimal risk of injury.<br><br>Shock Training in Action<br><br>According to Sif, Verkhoshansky is appalled us) a 22-year-old senior at Western Carolina University in Cullowhee, North Carolina, the vault came knocking at her door. A former child gymnast, Val was taking a tennis class from the track coach. The two began talking about form and biomechanics. Soon, Val was doing some flips for the tennis coach. He immediately recognized the similarities to the skills needed for vaulting and asked her to show his vaulters some gymnastics moves.b>The vaulters watched Val; and she watched them. The next thing she knew she was in a meet, and won. She was hooked.<br>Strength Coach DaviJolly took over from there. The first year he had to make some serious!LY5m) `}(B%+s`ꞌ}c%lb΅}5Ô_lU|UӦ%wHֽ;d+6C03ʵ+',Wߪ.lG%g"~ϱSCQ6*8R iQ»L F&͚O]# r\>E?92P}@sXfYҐI(A<0=s<ꏹ/wr5s™ٳ6]6? Ӗejf2em} Zo_U3P('m_L.́);_jg b0E tr>

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