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As illustrated in Figure 1, a delay as long as .25 seconds would prevent the athlete from being able to use that energy, and the activity would have to be regarded as low- or medium-level plyometrics. Says Siff,  A useful visualization of shock training is to imagie 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 thegroup 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  readness activities for shock training. <br><br>Shock training is a powerful tool for athletic training, bu because it places such high levels of tension on the muscles and stress on the nervous system, it must be pproached 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 visuaization 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, nd 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 at the amount of inaccurate information being published in the Unied States about shok training. Verkhoshansky attributes this to the fact that much of his material has not<br>been interpreted accurately. Siff says that the German coaches, who recognized the value of shock training and other forms of plyometrics, often had entire teams of several linguists and scientists working full time to<br>accurately analyze the writins of Verkhoshansky. In contrast, in the U.S. very few idividuals translated his articls, and in many cases it might be college student with little background i sport training. ne example of poorly interpreted research is whenAmerican coaches say that Verkhoshansky recommends that athletes should be able to squat 1-1/2 times their bodyweight before performing shock trainingmethods. In fact, Verkhoshansky says it ould be unwise to wait until an athlete reaches this level of strength before performing shock training because it takes considerable time and practice to perfect these exercises. Furthermore, many athletes may never reach that level of leg strength! Indeed, when ou see elite athleteorated Allights Reserved<d>
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