Boris Sheiko sat down to answer questions from members of his forum.
TLDW;
[h=3]On Depth Jumps[/h]
TLDW;
[h=3]On Depth Jumps[/h]
- have an important role in weightlifting and other power sports, but less so in Powerlifting
- if you want to do them, Boris recommends doing them in the preparatory period for 1 month, 1-2 times per week
- Verkoshansky recommends to jump from 50-70cm
- start with smaller jumps after landing and slowly increase over time
- 2 sets of 8-10 reps, 1-2 minutes
- with light weights it allows you to pay attention to the whole movement
- with 80-90% it is good for working on raw strength
- he thinks this method is only useful in the preparatory phase
- most likely the athlete has scoliosis to some degree, needs special exercise to fix this. also recommends gripping a tad wider with one hand (on the side that drops)
- individual thing
- weightlifting shoes for squats
- weightlifting shoes or sneakers for Bench Press
- Deadlift slippers for deadlifts
- Athlete on 4 day program, injured the back, can’t Deadlift
- instead of exchanging the Deadlift day for another Squat day, he recommends going to 3 days
- Monday: heavy Squats – light Bench Press
- Wednesday: Bench
- Friday: light Squats with heavy Bench Press
- possible 4th day: light GPP work for legs, triceps biceps, delts, lats
- take them from real, not planned results to minimize risk of overtraining