Here is a Plyometric Circuit performed by Jessica Marie Salvaggio at the OTC.
Looked fun. That’s why I wanted to learn more about why and how often Zygmunt Smalcerz’s has the athletes do these kinds of jumps. Thanks to Jessica for taking the time to provide the information for ATG.
We would do this for about ten sets through every night after my second workout.It is a progressive increase in plyometric training intensity starting with the lowest level, which is a box jump without the higher impact depth jump to the floor (why we roll out).
This is followed by a box jump and the high impact depth jump out. Then the last jump being a higher box jump followed by the highest impact portion being the jump down from the highest box. That one requires the largest amount of force to be generated by your stretch reflex to stop your descent to the floor.
We do this in order to try and improve our ability to activate our stretch reflex and thereby increase the velocity at which a specific amount of force can be generated.
We would do this for about ten sets through every night after my second workout.
Update: Reader Bryan commented:
The Russians used them about three times per year leading up to major competitions and most likely still do. They are said to improve starting strength as in the time it takes to separate the bar from the floor and improves the speed in which the knees move under the bar. They start at a box height of .4-.5 meters and work up to .7-.8 meters. This is done over a 4-6 week period with no more than 300 jumps total and no more than 2 jump sessions of 4 sets of 10 per week.
Update: Also Check out the “Tribute to Verkhoshansky – Original Depth Jump” Video
Thanks to Phil for sending this in.