Guest guest Posted December 10, 2003 Report Share Posted December 10, 2003 Kenny, From what height does Jay do his altitude drops from and how does he integrate them into his overall program e.g. how many times per week, how many drops in a single session, does he place them at the beginning or end of a workout etc.? Thanks, Shanahan Melbourne Australia. _________________________________________________________________ Our best dial-up offer is back. Get MSN Dial-up Internet Service for 6 months @ $9.95/month now! http://join.msn.com/?page=dept/dialup Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 10, 2003 Report Share Posted December 10, 2003 Kenny, From what height does Jay do his altitude drops from and how does he integrate them into his overall program e.g. how many times per week, how many drops in a single session, does he place them at the beginning or end of a workout etc.? Thanks, Shanahan Melbourne Australia. _________________________________________________________________ Our best dial-up offer is back. Get MSN Dial-up Internet Service for 6 months @ $9.95/month now! http://join.msn.com/?page=dept/dialup Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 14, 2003 Report Share Posted December 14, 2003 In a message dated 12/14/03 4:45:33 AM Pacific Standard Time, bigbench32@... writes: > Kenny, > > From what height does Jay do his altitude drops from and how does he > integrate them into his overall program e.g. how many times per week, how > many drops in a single session, does he place them at the beginning or end > of a workout etc.? > > Thanks, > Shanahan > Melbourne > Australia. > > , > > This is some information that I passed on to Dan Fitch that may answer some > of you questions as well as other in the group. >> Dan Fichter >> >> Dan, >> >> Jay touched on the subject. I then had to experiment, and continue to >> experiment with altitude drops in my training. I did some research as well and >> am in the process of writing a magazine article on eccentric training that >> goes into altitude drops, an extreme form of eccentric training. Some of >> the information I have gathered has come from old issues of the Soviet Sports >> Review magazine and the National Strength and Conditionon Researh Journal. > This article is on altitude drops excellent. > <A HREF= " http://www.elitetrack.com/jumps.html " >Click here: Jumps Page</A> > http://www.elitetrack.com/jumps.html > <A HREF= " http://www.elitetrack.com/dkstrength.pdf " >What is the most direct means to achieve strength gains specific to the > demands of jumping events? </A>by Kerin (an article from the ISBS Web Page) > > Other great article on this are: " Strength Training of Jumpers " > Teoriya i Praktika Fizcheskoi Kultury, 10:62-64, 1978 L.I. Dursenev, L.G. > Raevsky > Soviet Sports Review/Yessis > 14:2:53-55 > > Strength and Conditioning Journal: Vol. 22, No. 5, pp. 25-30. Functional Strength > Considerations for the Advanced High Jumper > Doug Schweigert, MS, CSCS > > Previous information was also fundamental in writing a program on altitude > drops. It may help you understand the value of altitude drops. This article > I co-wrote goes into " impact forces. " <A HREF= " http://www.strengthcats.com/plyobenchpress.htm " >Click here: Plyometric Bench Press > Training </A> http://www.strengthcats.com/plyobenchpress.htm In the plyometric bench press article we see that the impact force of a 10 lb ball dropped about 42 inches will have the impact force of close to 100 lbs. Also, no other form of eccentric training can duplicated the training effect of altitude drops. In researching altitude drops, scientific data indicates that ballistic movements develop IIB muscle fiber. IIB are the fibers responsible for explosive power and speed. Both ballistic-eccentric and ballistic-concentric exercise develop the IIB fiber. Slow maximal movements develop IIA fiber more so than IIB. In fact, maximal strength movement convert IIB fiber to IIA...meaning one will be stronger and slower. With this in mind, let's take a look at altitude drop training. One definitely needs to start out slowly with this. Dropping of boxes of a lower height and then building up to higher boxes. It is resistance training. And with any resistance training program, on needs to increase the loading slowly. I have found that using 5-10 sets of 1-5 reps (drops) work as it would with any other type of strength training program. I have also found that one can use altitude drops in complex training programs. <A HREF= " http://www.strengthcats.com/complextraining.htm " >Click here: Building Strength and Power with Complex Training</A> http://www.strengthcats.com/complextraining.htm Schroeder uses complex training in his program. He refers to it by another name but it is the same. It like calling a car and automobile...same thing. In squat and deadlift altitude drops I have found holding dumbbells to be an effective loading method. The dumbbell loading is dependent on the height one drops from. As the plyometric bench press points out, the height and object is dropped from magnifies the impact force (force = mass x acceleration). So, once you have become accustomed to dropping off a box or bench you can add holding dumbbells to increase the load. However, remember that the impact force is determined by the mass x acceleration. Adding even light dumbbells will magnify the impact force, dependent on the height you drop from. A crude formula for calculating impact force is the " Formula. " In dropping off a box for squats and deadlifts, if one were dropping 32 inches to the ground. Simply adding another 10 lbs would increase the impact force an additional 65 lbs. That is a huge jump in a resistance load, thus a little means a lot. Begin by dropping of a 12-18 inch box for 1-5 reps (drops). You can then either increase the height of the drop or hold some dumbbells. In holding dumbbells, it's no different than conventional strength training. One needs to start with light loads and work up to heavier loads during the training program. As an example, here is what I did last week for my altitude squat drops off a 32 inch platform. Bodyweight X 3 reps 35 lb dumbbell X 3 reps 55 lb dumbbell X 2 reps Bodyweight X 3 reps 110 lb dumbbell X 2 reps The impact force with the 110 lb dumbbell neared impact forces of 10 times my bodyweight. Altitude drops increase one's eccentric strength. In any movement, one must stop the downward momentum before going forward...be it squatting, benching, running, etc. Altitude push-up drops are executed in a similar way. I use drop height and a weight vest to increase the loading. As for how Jay does it, you'd have to ask Jay... Dan, good luck on your lifting. Kenny Croxdale Rio Rancho, NM Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 14, 2003 Report Share Posted December 14, 2003 In a message dated 12/14/03 4:45:33 AM Pacific Standard Time, bigbench32@... writes: > Kenny, > > From what height does Jay do his altitude drops from and how does he > integrate them into his overall program e.g. how many times per week, how > many drops in a single session, does he place them at the beginning or end > of a workout etc.? > > Thanks, > Shanahan > Melbourne > Australia. > > , > > This is some information that I passed on to Dan Fitch that may answer some > of you questions as well as other in the group. >> Dan Fichter >> >> Dan, >> >> Jay touched on the subject. I then had to experiment, and continue to >> experiment with altitude drops in my training. I did some research as well and >> am in the process of writing a magazine article on eccentric training that >> goes into altitude drops, an extreme form of eccentric training. Some of >> the information I have gathered has come from old issues of the Soviet Sports >> Review magazine and the National Strength and Conditionon Researh Journal. > This article is on altitude drops excellent. > <A HREF= " http://www.elitetrack.com/jumps.html " >Click here: Jumps Page</A> > http://www.elitetrack.com/jumps.html > <A HREF= " http://www.elitetrack.com/dkstrength.pdf " >What is the most direct means to achieve strength gains specific to the > demands of jumping events? </A>by Kerin (an article from the ISBS Web Page) > > Other great article on this are: " Strength Training of Jumpers " > Teoriya i Praktika Fizcheskoi Kultury, 10:62-64, 1978 L.I. Dursenev, L.G. > Raevsky > Soviet Sports Review/Yessis > 14:2:53-55 > > Strength and Conditioning Journal: Vol. 22, No. 5, pp. 25-30. Functional Strength > Considerations for the Advanced High Jumper > Doug Schweigert, MS, CSCS > > Previous information was also fundamental in writing a program on altitude > drops. It may help you understand the value of altitude drops. This article > I co-wrote goes into " impact forces. " <A HREF= " http://www.strengthcats.com/plyobenchpress.htm " >Click here: Plyometric Bench Press > Training </A> http://www.strengthcats.com/plyobenchpress.htm In the plyometric bench press article we see that the impact force of a 10 lb ball dropped about 42 inches will have the impact force of close to 100 lbs. Also, no other form of eccentric training can duplicated the training effect of altitude drops. In researching altitude drops, scientific data indicates that ballistic movements develop IIB muscle fiber. IIB are the fibers responsible for explosive power and speed. Both ballistic-eccentric and ballistic-concentric exercise develop the IIB fiber. Slow maximal movements develop IIA fiber more so than IIB. In fact, maximal strength movement convert IIB fiber to IIA...meaning one will be stronger and slower. With this in mind, let's take a look at altitude drop training. One definitely needs to start out slowly with this. Dropping of boxes of a lower height and then building up to higher boxes. It is resistance training. And with any resistance training program, on needs to increase the loading slowly. I have found that using 5-10 sets of 1-5 reps (drops) work as it would with any other type of strength training program. I have also found that one can use altitude drops in complex training programs. <A HREF= " http://www.strengthcats.com/complextraining.htm " >Click here: Building Strength and Power with Complex Training</A> http://www.strengthcats.com/complextraining.htm Schroeder uses complex training in his program. He refers to it by another name but it is the same. It like calling a car and automobile...same thing. In squat and deadlift altitude drops I have found holding dumbbells to be an effective loading method. The dumbbell loading is dependent on the height one drops from. As the plyometric bench press points out, the height and object is dropped from magnifies the impact force (force = mass x acceleration). So, once you have become accustomed to dropping off a box or bench you can add holding dumbbells to increase the load. However, remember that the impact force is determined by the mass x acceleration. Adding even light dumbbells will magnify the impact force, dependent on the height you drop from. A crude formula for calculating impact force is the " Formula. " In dropping off a box for squats and deadlifts, if one were dropping 32 inches to the ground. Simply adding another 10 lbs would increase the impact force an additional 65 lbs. That is a huge jump in a resistance load, thus a little means a lot. Begin by dropping of a 12-18 inch box for 1-5 reps (drops). You can then either increase the height of the drop or hold some dumbbells. In holding dumbbells, it's no different than conventional strength training. One needs to start with light loads and work up to heavier loads during the training program. As an example, here is what I did last week for my altitude squat drops off a 32 inch platform. Bodyweight X 3 reps 35 lb dumbbell X 3 reps 55 lb dumbbell X 2 reps Bodyweight X 3 reps 110 lb dumbbell X 2 reps The impact force with the 110 lb dumbbell neared impact forces of 10 times my bodyweight. Altitude drops increase one's eccentric strength. In any movement, one must stop the downward momentum before going forward...be it squatting, benching, running, etc. Altitude push-up drops are executed in a similar way. I use drop height and a weight vest to increase the loading. As for how Jay does it, you'd have to ask Jay... Dan, good luck on your lifting. Kenny Croxdale Rio Rancho, NM Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 16, 2003 Report Share Posted December 16, 2003 Hi Kenny! If you are holding a 110# dumbell in each hand and stepping off a 32 " platform to land on both feet in a squat position it must be quite a leap of faith. My hat is off to you. What is your 1 RM back squat? Best wishes! Dan Wathen, Youngstown (OH) State University In Supertraining , KennyCrox@a... wrote: > In a message dated 12/14/03 4:45:33 AM Pacific Standard Time, > bigbench32@h... writes: > > > Kenny, > > > > From what height does Jay do his altitude drops from and how does he > > integrate them into his overall program e.g. how many times per week, how > > many drops in a single session, does he place them at the beginning or end > > of a workout etc.? > > > > Thanks, > > Shanahan > > Melbourne > > Australia. > > > > , > > > > This is some information that I passed on to Dan Fitch that may answer some > > of you questions as well as other in the group. >> Dan Fichter > >> > >> Dan, > >> > >> Jay touched on the subject. I then had to experiment, and continue to > >> experiment with altitude drops in my training. I did some research as well and > >> am in the process of writing a magazine article on eccentric training that > >> goes into altitude drops, an extreme form of eccentric training. Some of > >> the information I have gathered has come from old issues of the Soviet Sports > >> Review magazine and the National Strength and Conditionon Researh Journal. > > > This article is on altitude drops excellent. > > > <A HREF= " http://www.elitetrack.com/jumps.html " >Click here: Jumps Page</A> > > http://www.elitetrack.com/jumps.html > > <A HREF= " http://www.elitetrack.com/dkstrength.pdf " >What is the most direct means to achieve strength gains specific to the > > demands of jumping events? </A>by Kerin (an article from the ISBS Web Page) > > > > Other great article on this are: " Strength Training of Jumpers " > > Teoriya i Praktika Fizcheskoi Kultury, 10:62-64, 1978 L.I. Dursenev, L.G. > > Raevsky > > Soviet Sports Review/Yessis > > 14:2:53-55 > > > > Strength and Conditioning Journal: Vol. 22, No. 5, pp. 25-30. Functional > Strength > > Considerations for the Advanced High Jumper > > Doug Schweigert, MS, CSCS > > > > Previous information was also fundamental in writing a program on altitude > > drops. It may help you understand the value of altitude drops. This article > > I co-wrote goes into " impact forces. " > > <A HREF= " http://www.strengthcats.com/plyobenchpress.htm " >Click here: Plyometric Bench Press > > > Training </A> > http://www.strengthcats.com/plyobenchpress.htm > > In the plyometric bench press article we see that the impact force of a 10 lb > ball dropped about 42 inches will have the impact force of close to 100 lbs. > Also, no other form of eccentric training can duplicated the training effect > of altitude drops. > > In researching altitude drops, scientific data indicates that ballistic > movements develop IIB muscle fiber. IIB are the fibers responsible for explosive > power and speed. > > Both ballistic-eccentric and ballistic-concentric exercise develop the IIB > fiber. Slow maximal movements develop IIA fiber more so than IIB. In fact, > maximal strength movement convert IIB fiber to IIA...meaning one will be stronger > and slower. > > With this in mind, let's take a look at altitude drop training. One > definitely needs to start out slowly with this. Dropping of boxes of a lower height > and then building up to higher boxes. It is resistance training. And with > any resistance training program, on needs to increase the loading slowly. > > I have found that using 5-10 sets of 1-5 reps (drops) work as it would with > any other type of strength training program. I have also found that one can > use altitude drops in complex training programs. > > <A HREF= " http://www.strengthcats.com/complextraining.htm " >Click here: Building Strength > and Power with Complex Training</A> http://www.strengthcats.com/complextraining.htm > > Schroeder uses complex training in his program. He refers to it by another > name but it is the same. It like calling a car and automobile...same thing. > > In squat and deadlift altitude drops I have found holding dumbbells to be an > effective loading method. The dumbbell loading is dependent on the height one > drops from. > As the plyometric bench press points out, the height and object is dropped > from magnifies the impact force (force = mass x acceleration). > > So, once you have become accustomed to dropping off a box or bench you can add > holding dumbbells to increase the load. However, remember that the impact > force is determined by the mass x acceleration. Adding even light dumbbells > will magnify the impact force, dependent on the height you drop from. > > A crude formula for calculating impact force is the " Formula. " In > dropping off a box for squats and deadlifts, if one were dropping 32 inches to the > ground. Simply adding another 10 lbs would increase the impact force an > additional 65 lbs. > That is a huge jump in a resistance load, thus a little means a lot. > > Begin by dropping of a 12-18 inch box for 1-5 reps (drops). You can then > either increase the height of the drop or hold some dumbbells. In holding > dumbbells, it's no different than conventional strength training. One needs to > start with light loads and work up to heavier loads during the training program. > > As an example, here is what I did last week for my altitude squat drops off a > 32 inch platform. > > Bodyweight X 3 reps > 35 lb dumbbell X 3 reps > 55 lb dumbbell X 2 reps > Bodyweight X 3 reps > 110 lb dumbbell X 2 reps > > The impact force with the 110 lb dumbbell neared impact forces of 10 times my > bodyweight. > > Altitude drops increase one's eccentric strength. In any movement, one must > stop the downward momentum before going forward...be it squatting, benching, > running, etc. > > Altitude push-up drops are executed in a similar way. I use drop height and > a weight vest to increase the loading. > > As for how Jay does it, you'd have to ask Jay... > > Dan, good luck on your lifting. > > Kenny Croxdale > Rio Rancho, NM Quote Link to comment Share on other sites More sharing options...
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