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SHOCK WEEK 1 : DAY 4

Wednesday : 11-28-2007 : Week 1 / Day 4


Method: Shock Method
Protocol: 4 sets of 10 depth jumps from a 30 inch box
Rest between jumps: 15-30 seconds
Rest between sets: 6 minutes
Measuring device: Vertec
Best jump: 123.5" touch (1 times)
Vertical jump : 28" (122" touch) (prior to depth jumps)

felt good. hit 123" or higher 8 times, compared to 3 times on day 3, 16 times day 2, and once day 1.

Day 4: (UNREADABLE) Day 1 vs Day 2 vs Day 3 vs Day 4



Day 4: Condensed View



Day 4: Span Plot Comparison VS Consistent Vertical Jump



Day 4: Span View



Day 4: Set 1


can't post the other pics... ?

SHOCK WEEK 1: DAY 3

Sunday: 11-25-2007 : Week 1 / Day 3


Method: Shock Method
Protocol: 4 sets of 10 depth jumps from a 30 inch box
Rest between jumps: 15-30 seconds
Rest between sets: 6 minutes
Measuring device: Vertec
Best jump: 123" touch (3 times)

Prior to the session I tested my vertical. I got 2" lower than I did on Day 2. I knew I didn't have that pop like I did on day 2.

Regardless, day 3 was better than day 1. I still did pretty good considering my vert stunk so bad.

Day 1 vs Day 2 vs Day 3

Top left: Day 1 vs Day 2 vs Day 3, Top right: Day 2 vs Day 1, Bottom left: Day 2 vs Day 3, Bottom right: Day 3 vs Day 1


Day 3: Condensed View


Day 3: Span Plot Comparison VS Consistent Vertical Jump



Day 3: Span View



Day 3: Set 1



Day 3: Set 2


Day 3: Set 3



Day 3: Set 4

SHOCK WEEK 1 : DAY 2

Thursday: 11-22-2007 : Week 1 / Day 2


Method: Shock Method
Protocol: 4 sets of 10 depth jumps from a 30 inch box
Rest between jumps: 15-30 seconds
Rest between sets: 6 minutes
Measuring device: Vertec
Best jump: 124" touch (2 times)

Wow today went great. On day 1, my highest jump was 123", and i only hit that height once. On day 2, I hit 123" or higher *16* times. I obtained a new PR, of 123.5", then 124".

I had "aches" in the bottom of my foot & achilles tendon; these aches lasted 2 days after Day 1. After day 2, back is a bit achy.

Day 1 VS Day 2

Day 2 destroyed Day 1. I was consistently much more explosive. Notice set 4 on Day 1 and Day 2 look very similar.


Day 2: Condensed View


Day 2: Span View


Day 2: Span Plot Comparison VS Consistent Standing Vert Jump

Compare this to Day 1's graph. You will see a huge difference. Almost everything is above the "consistent vert line" for Day 2. This is much different than Day 1's jumps.

Day 2: Set 1


Day 2: Set 2


Day 2: Set 3


Day 2: Set 4



Day 2's PR jumps

Shock Week 1 : Day 1

Monday: 11-19-2007 : Week 1 / Day 1

Method: Shock Method
Protocol: 4 sets of 10 depth jumps from a 30 inch box
Rest between jumps: 15-30 seconds
Rest between sets: 6 minutes
Measuring device: Vertec
Best jump: 123" touch

set 3 I felt completely dead in the beginning. then halfway through I felt "buzzing". I then hit my highest height (123") on the 29th jump. the "buzzing" lasted until my final jump (40th).

(click the images to enlarge)

Condensed view (all four sets)


Span view (all jumps):


Span view with points, comparing all jumps to 121" touch (green line):


Set 1 (jumps 1-10):


Set 2 (jumps 11-20):


Set 3 (jumps 21-30):


Set 4 (jumps 31-40):



This is the 29th jump (123" touch):

i have entered the blogosphere...

uh oh.

"Nature has provided man with the possibility to enhance his abilities in extreme situations, and we need to utilize it in the training of the high class athlete." -- Prof. Yuri Verkhoshansky

I'm a strength & conditioning coach at MemorialSportsCenter(.com). Most likely I will post topics regarding strength, power, plyometrics, speed, quickness, conditioning, agility, weird exercise ideas, weird training techniques, weird training ideas, weird training data, and overall weirdness.

I have a youtube: www.youtube.com/adarqui (i need one million hits, so click it and watch each video)

peace