Re: Jay Schroeder's Altitude drops

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.

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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

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

December 14, 2003