Methods to stimulate the body to attain a higher performance level in training are regarded as an effective way of lifting functional performance. The principal of gradual progressive loading over a period of time sometimes needs a little bit of a kick to enhance strength and progress. Indeed when performance hits a plateau it is necessary to shake things up in order to avoid staleness and also to give a training effect.
While most of the time we look for consistent progress, shock training lifts intensity and develops overloading beyond what the individual is used to. Below follows some of the methods we use.
Plyometrics- Characterized with a short eccentric (lowering phase) and a fast explosive movement. An example would be repeated jumps or bounds.
Forced Repetitions- Using a heavy weight then your rep range target and being helped to lift the weight by a spotter for a desired number of repetitions.
Repeated Singles or “Clusters”- Repeating a maximal lift is hard on the body but as a strategy to gain confidence at lifting maximally it is unsurpassed. We commonly use this method with deadlifts.
Restricted Range Movements- Limiting range can be a useful strategy to work on form and also bar speed through a certain part of a movement. Board pressing for bench press and rack pulls for deadlifts are a good example.
Maximal Eccentrics- This is often considered to be controlled lowering under a heavy load. We mainly employ this method with pull ups.
The method that may translate more successfully to sporting movements may be plyometrics as they are usually performed under body weight or low load conditions. However each if these methods is an effective way of changing changing stimulus and developing your physical abilities.