Kenny Croxdale
Level 7 Valued Member
Depth Landing Strength Training
This is an interesting training method that you might consider including in your strength training program at times.
Think of a Depth Landing as a Gymnast sticking the landing in a Vault and the landing in the dismount off the High Bar, or Balance Beam.
Another term that I use to define it is a...
"Ballistic Eccentric Action "
Ballistic meaning the body or an object becomes airborne.
Eccentric meaning the lengthening of the muscle involved in a descending movement.
Think of an Eccentric Action as the Brakes on your car and a Concentric Movement as your Gas Pedal.
Example of Depth Landing
https://www.youtube.com/watch?v=AbzJ8cLVp
This video demonstrates a Depth Landing performed by standing on a box, stepping off and sticking the landing.
Triphasic Movement
Most movements in sports and lifting is composed of an...
1) Eccentric Phase: This is the downward movement of the body or in lifting the downward movement of the bar.
2) Isometric Phase: This is the transition phase in which your body or in lifting the downward movement is stopped. You're not going up, nor down. The length of the muscles length isn't changing.
3) Concentric Phase: This is the upward movement of your body or in lifting the upward movement of the bar. The muscle are shortening, contracting.
The Strength of Each Phase
The greater your strength in each phase (Eccentric, Isometric, and Concentric) more force you generate; more power and strength you display, more weight you move.
Fast "Ballistic Eccentrics"
Most are familiar with Slow Eccentric Training. It has its place in training.
However, Fast "Ballistic Eccentric" Training also has its place. It elicits a different training effect.
GREATER HYPERTROPHY WITH FAST ECCENTRIC TEMPOS
Slow eccentrics for growth? - Dan Ogborn
"...Fast eccentrics were superior to slow, increasing strength across the range of concentric and eccentric velocities more so than in slow training. Whole muscle growth was increased in both conditions, however there was a trend for increased growth in the fast eccentric group.
What is the most direct means to achieve strength gains specific to the demands of jumping events? https://www.coachnicknewman.com/upl...rength_training_for_jumpers_-_david_kerin.pdf
David Kerin's (Track Jumping Coach) article is a brilliant piece of work.
One of the main research determinations is that great High Jumpers have exceptional "Ballistic Eccentric Strength".
That meaning they are able to transition from a sprint (stop the fast horizontal movement) via an Eccentric Action, then transfer that momentum to going vertical, up over the bar.
"To be able to exert force, you first have to be able to absorb it."
Jay Schroder
In co-writing an article (with Tom Morris, MS Exercise Physiology) I came across Jay Schroeder's (Strength Coach) use of "Altitude Drops" (aka; Depth Landing or my term, "Ballistic Eccentrics").
I tracked him down, spending an hour going over his use of "Altitude Drops" as a means of increasing Power and Strength.
As per Schroeder's quote, the stronger you Eccentric Strength the faster you can transition to a Concentric Movement with more force, strength and power.
Before moving on, increasing Isometric Strength is also vital. As with Eccentric Training, Isometrics are misunderstood, not utilized enough or correctly used by many.
"Freak of Training"
Jay Schroder's "Freak of Training" video came out years ago and went into "Altitude Drop" Training. Below are some short videos demonstrating some of Schroeder's "Altitude Drop" Training Methods.
https://www.youtube.com/watch?v=YODLkBcDRDw&list=PL-xNmV8vckU5Hyqd3l4t-ZM7xPY794UIK
My Application and Use of "Altitude Drops"/Depth Landing/"Ballistic Eccentrics"
I used them on an off in my training.
Squat "Altitude Drops"/Depth Landing/"Ballistic Eccentrics"
The loading can be increase by increasing the height of the box that you drop off of. However, since I only have a couple of boxes and a fear of heights, I found holding a dumbbell elicits the same effect.
Holding dumbbells beside you and dropping off works well. My landing is with a medium wide stance wide replicates my Squat Stance.
For the slightly wider stance, I often use a Kettlebell. This allows me to increase my stance width; landing with the Kettlebell between my legs.
Bench Press "Altitude Drops"/Depth Landing/"Ballistic Eccentrics"
The bar is held in a Locked Out Position. You open you hands, drop your arms quickly, allow the bar to drop down to you.
Performing them in a Smith Machine works great. I use a Free Weight bar, since I don't have a Smith at my house.
The video below is demonstrated with Adam Archuleta with 225 lbs; 50 second mark.
I've worked up to a little 100 lbs or but usually use less. I perform them by attaching chains along with loading the bar with plates.
The weight of the bar, plates and chains goes over 100 lbs at times.
Deadlift "Altitude Drops"/Depth Landing/"Ballistic Eccentrics"
Same as the Squat "Altitude Drops"/Depth Landing/"Ballistic Eccentrics" only with a narrower Conventional Deadlifter Stance Landing.
With the narrow Conventional Stance Deadlift landing, I find dumbbells easier.
Recommendations
1) Sets and Reps need to be fairly low. I perform between 3 - 5 sets of 1 - 3 Reps.
2) Start of Light. As with anything new, ease into it. Then increase the loading.
Progressive Loading
In performing "Altitude Drops"/Depth Landing/"Ballistic Eccentrics" a small load can equate to a large load. As Morris and I noted in "Ployometric Bench Pressing for For Strength and Power" with the use of...
The Medicine Ball Power Drop"
"The power drop involves having a training partner drop a medicine ball to you while you are on the floor lying on your back. You catch the medicine ball and immediately propel it as explosively as possible straight up to the ceiling."
Dropping a 10 lb medicine ball 42 inches magnified the weight of the ball to 90 lbs.
With that in mind, in the Squat and Deadlift as well as the Bench Press "Altitude Drops"/Depth Landing/"Ballistic Eccentrics" they are best performed with moderately low increases in loading.
Kenny Croxdale
This is an interesting training method that you might consider including in your strength training program at times.
Think of a Depth Landing as a Gymnast sticking the landing in a Vault and the landing in the dismount off the High Bar, or Balance Beam.
Another term that I use to define it is a...
"Ballistic Eccentric Action "
Ballistic meaning the body or an object becomes airborne.
Eccentric meaning the lengthening of the muscle involved in a descending movement.
Think of an Eccentric Action as the Brakes on your car and a Concentric Movement as your Gas Pedal.
Example of Depth Landing
https://www.youtube.com/watch?v=AbzJ8cLVp
This video demonstrates a Depth Landing performed by standing on a box, stepping off and sticking the landing.
Triphasic Movement
Most movements in sports and lifting is composed of an...
1) Eccentric Phase: This is the downward movement of the body or in lifting the downward movement of the bar.
2) Isometric Phase: This is the transition phase in which your body or in lifting the downward movement is stopped. You're not going up, nor down. The length of the muscles length isn't changing.
3) Concentric Phase: This is the upward movement of your body or in lifting the upward movement of the bar. The muscle are shortening, contracting.
The Strength of Each Phase
The greater your strength in each phase (Eccentric, Isometric, and Concentric) more force you generate; more power and strength you display, more weight you move.
Fast "Ballistic Eccentrics"
Most are familiar with Slow Eccentric Training. It has its place in training.
However, Fast "Ballistic Eccentric" Training also has its place. It elicits a different training effect.
GREATER HYPERTROPHY WITH FAST ECCENTRIC TEMPOS
Slow eccentrics for growth? - Dan Ogborn
"...Fast eccentrics were superior to slow, increasing strength across the range of concentric and eccentric velocities more so than in slow training. Whole muscle growth was increased in both conditions, however there was a trend for increased growth in the fast eccentric group.
What is the most direct means to achieve strength gains specific to the demands of jumping events? https://www.coachnicknewman.com/upl...rength_training_for_jumpers_-_david_kerin.pdf
David Kerin's (Track Jumping Coach) article is a brilliant piece of work.
One of the main research determinations is that great High Jumpers have exceptional "Ballistic Eccentric Strength".
That meaning they are able to transition from a sprint (stop the fast horizontal movement) via an Eccentric Action, then transfer that momentum to going vertical, up over the bar.
"To be able to exert force, you first have to be able to absorb it."
Jay Schroder
In co-writing an article (with Tom Morris, MS Exercise Physiology) I came across Jay Schroeder's (Strength Coach) use of "Altitude Drops" (aka; Depth Landing or my term, "Ballistic Eccentrics").
I tracked him down, spending an hour going over his use of "Altitude Drops" as a means of increasing Power and Strength.
As per Schroeder's quote, the stronger you Eccentric Strength the faster you can transition to a Concentric Movement with more force, strength and power.
Before moving on, increasing Isometric Strength is also vital. As with Eccentric Training, Isometrics are misunderstood, not utilized enough or correctly used by many.
"Freak of Training"
Jay Schroder's "Freak of Training" video came out years ago and went into "Altitude Drop" Training. Below are some short videos demonstrating some of Schroeder's "Altitude Drop" Training Methods.
https://www.youtube.com/watch?v=YODLkBcDRDw&list=PL-xNmV8vckU5Hyqd3l4t-ZM7xPY794UIK
My Application and Use of "Altitude Drops"/Depth Landing/"Ballistic Eccentrics"
I used them on an off in my training.
Squat "Altitude Drops"/Depth Landing/"Ballistic Eccentrics"
The loading can be increase by increasing the height of the box that you drop off of. However, since I only have a couple of boxes and a fear of heights, I found holding a dumbbell elicits the same effect.
Holding dumbbells beside you and dropping off works well. My landing is with a medium wide stance wide replicates my Squat Stance.
For the slightly wider stance, I often use a Kettlebell. This allows me to increase my stance width; landing with the Kettlebell between my legs.
Bench Press "Altitude Drops"/Depth Landing/"Ballistic Eccentrics"
The bar is held in a Locked Out Position. You open you hands, drop your arms quickly, allow the bar to drop down to you.
Performing them in a Smith Machine works great. I use a Free Weight bar, since I don't have a Smith at my house.
The video below is demonstrated with Adam Archuleta with 225 lbs; 50 second mark.
I've worked up to a little 100 lbs or but usually use less. I perform them by attaching chains along with loading the bar with plates.
The weight of the bar, plates and chains goes over 100 lbs at times.
Deadlift "Altitude Drops"/Depth Landing/"Ballistic Eccentrics"
Same as the Squat "Altitude Drops"/Depth Landing/"Ballistic Eccentrics" only with a narrower Conventional Deadlifter Stance Landing.
With the narrow Conventional Stance Deadlift landing, I find dumbbells easier.
Recommendations
1) Sets and Reps need to be fairly low. I perform between 3 - 5 sets of 1 - 3 Reps.
2) Start of Light. As with anything new, ease into it. Then increase the loading.
Progressive Loading
In performing "Altitude Drops"/Depth Landing/"Ballistic Eccentrics" a small load can equate to a large load. As Morris and I noted in "Ployometric Bench Pressing for For Strength and Power" with the use of...
The Medicine Ball Power Drop"
"The power drop involves having a training partner drop a medicine ball to you while you are on the floor lying on your back. You catch the medicine ball and immediately propel it as explosively as possible straight up to the ceiling."
Dropping a 10 lb medicine ball 42 inches magnified the weight of the ball to 90 lbs.
With that in mind, in the Squat and Deadlift as well as the Bench Press "Altitude Drops"/Depth Landing/"Ballistic Eccentrics" they are best performed with moderately low increases in loading.
Kenny Croxdale
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