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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, including squats. The other group performed 475 jumps using the shock training method. Although the shock 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 system, it must be approached with caution. This entails first developing a strength base with BFS core lifts, and perfecting the technique of the lower intensity shock training exercises. Accurate visualization of reactive 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 tendencies. A baseball player with uncontrolled aggressiveness will strike out. Crazy doesn t cut it.<br>Hey, if I ve spent hundreds of hours training with natural intensity, and then someone tries to take my position from me or to take away my win from me, hey re going to be in for one heck of a fight. I don t eed steroids for aggressiveness. I ve paid my dues.<br>Did Jose Canseco experience these side effects?<br>First, let s look at his propensity to strike out. Although in 1988 he seemed to be learning to select his pitches more carefully, by the 1990s his strikeouts were more frequent than ever. Consider this: Was he overly aggressive? Was he often mad at the plate instead of relaxed and confident? From his behavior I believe there is a strong possibility that steroids contributed to Jose s dismal strikeout record.<br>Second, Jose has always been outspoken. He clashed with the Oakland management and was frequently kept on the bench. Finally, Jose was traded to the Texas Rangers during the 1992 season. From thn on, he was traded every two years. Stability is a component of long-term success both in a career and in family life. Jose was married and has a daughter. I believe the constant moving from one part of the nation to the other played a role in Jose s decline, from both an athletic and a family point of view.<br>Third, and most telling, are three documented incidents of violence. In 1992, Jose was charged . How can he play the safety osition? I mean, youd think Dug would be easy toZDzw?3/(trol offense. "We're pretty much goig to com right at ou and establish our power game. I feel that what we do in the off-season is a key ingredient in the success that we've de8W5T last several years."<br><br>Big State, Bi Numers<br><br>For football, Dicus's favoritelifts nclude the power clean, pu pres, back and front squas, lunges, ench and incline press, and theѧTVy press. "Those are our core lifts that we are going to make sur we hit heavy, and then we add more specific lifts." The result of suh a sound train ħSHem is that last year three footbll players power cleaned 300 and twelve did at least 250, tw squatted over 600 and six did oer 500, andtwo benched over 400 and seven did over 300.<bs also a copetitive sport at Washington County, and the school goes to at least one weightlifing ompetition a yer. "We usually take two teams, an elite team and another team for anyne who wants to go, and we've never lost," says Tomberlin. "In fact, two years ago we too six grls and tw won teir weight classes againstboys!"<br><br>The MasterMotivator<br><br>To keep his players motted duringthe off-season, Tomberlin has initiated such aard rograms as "Lifte of the Week" and T-shirtsfor perfect attendance in the voluntary summer program. He also gives Super Hawk engraved baseball caps to players who he saygoi؊PWke sure we hit heavy, and then we add more specific lifts." The result of suha sound train ħSHem is that last year three football