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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, 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) 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 Siff, Verkhoshansky is appalled serious mistake. You won t be competitive when you get to 152. <br>According to Llew, who serves as an assistant coach at Conrad, conditioning is a major factor in wrestling because the action is virtually nonstop.  The condition athletes must be in to play football, relative to the condition they have to be in to successfully wrestle, isn t even close. However, aerobic training is not the answer.  If you re training for a six-minute match, you want something that will train you eight or nine minutes really hard because you re trying to prepare for a very short duration, high burst of energy. Exactly what does jogging for an hour and a half have to do with that? <br>Llew believe that BFS is a great program for wrestling. He likes the flexibility component of the program and specifically the BFS dot drill.  The dot drill is great for wrestling, says Llew,  because when someone is trying to take you down they re shooting at your legs, so the ability to quickly move your feet is an important skill. <br>Eddie is a firm believer in power cleans and squats for wrestling strength.  For me, I really like the power clean besDqq6H-y6ڧY$rARzUQx`S-÷cl%քxhA{]m{?7l1 e8e,hY,N;7ڽ;a6⋻e}l8O?GLPss-P{bZe toY,t`n@PoF`mpAL(p+J/pĂjqH#Nr{YGs Iҽ) ;b#rqJiH]l%!bhAãIOB}CfLG[- QR>%\aewcR~|'{cVoFCs{9.gu4Q!;HwX/ʗאuōI*H>;c"p8k}q%+XN3LT1pfG2I> lyKgo%~jj}rEUXQ;NiG۪tyWS6"#J]N [UAV mZ6ZOaAxvOM N6~ʃ=7Ws)7d3bDjEOJ@WuhNێ=@:ܚ ͳP5rJ2X 7blf@5Pss"0io11ޟfyEwrejPU sB .:W6 !1Z&nE2$QxQɇ#ӁQ Wg|\JIk4գ\P)Ȍi=ޝkۜdG.No_׍5TŲxOWRq*?@"Q4rna|ls+vIFT>#!#^gtV-`cXz;gj~au0PƮJ/g,$ȑ 1Hw]D8돎 q^Qs