Mel Siff Blog

Someone on another user group responded to my letter on making medicine balls
like this:

<< Someone posted before and I have tried with success a way to make your own
medicine balls. Take a kickball or soccer ball. Carefully pull out the
piece where the air goes in. It is just a rubber seal. Fill the ball with
sand or water and put the rubber seal back in. It really works! I filled a
small one with water and it doesn’t leak, it can bounce and it only costs a
few bucks! >>

Mel Siff:

***Yes, I posted that information a while ago. I have been making my own Read more…

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We often come across endless debates about the risk of using plyometrics, but
the case against the latter is usually poorly researched or emotively
argued, so let’s see if we can address a related issue in some more depth:

Is it possible to develop explosive speed and power without using plyometric
training? Can anyone quote past or present examples of world class
‘explosive’ athletes who have achieved their results without plyometrics or Read more…

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Dr Mel Siff and a Supertraining Yahoogroup member going back and forth

<If you hit bounce off the box correctly you will not experience any problems
with the lower back. The bounce needs to be make on the hamstrings and not
directly with your butt. If you perform it correctly you will the hamstrings
and to some extent the gluts will absorb the impact.

If you perform it incorrectly, you will experience some pressure in the
spine. Sitting back on the box places a lot of pressure on the lower back.
If you perform the bounce correctly, this is no more loading on the
spine…maybe even less that sitting back on the box. >

*** It certainly is useful advice to make most of the contact with the back Read more…

THE VERTICAL JUMP TEST

Siff MC “Supertraining” 2000 Ch 8

This well-known test may be applied in several different ways. Invariably it
requires the subject to leap from a standing position with a preliminary dip
and touch a measuring device sideways with one’s dominant hand. Recalling
the specificity of training, it is important to note that the results of this
test correlate best with conditions which are most similar to that of the
test. Therefore, it is useful to repeat the test with the non-dominant hand
or in the frontal plane with the athlete using both hands to reach for the
target. Moreover, there are several different initial conditions for
executing this test:

1. Starting statically from an optimum knee flexed position using no arm
swing
2. Starting statically from an optimum knee flexed position using arm swing
3. Starting statically from sitting on a low seat using (a) no arm swing, or
(b) arm swing
4. Starting dynamically with an optimal knee dip using no arm swing
5. Starting dynamically with an optimal knee dip using arm swing.

The major difference between the first two methods is that jumping without Read more…

A supertraining member asked this:
<I am interested in any information on depth landings and their
implementation in strength training. In post on some other boards, members
have misread the questions and responded with answers concerning depth
jumps. I am referring to depth landings. Depth landings where one drops
from a platform and simply sticks the landing like a gymnast does.

I am interested in whatever information someone might have on depth landings,
such as recommended height, how depth landings impact strength development,
how the Russians used them in training, frequency in training, etc.

Mel Siff’s response was
*** Their main role is in producing high levels of eccentric force, which
seems to be associated with increases in strength and hypertrophy, but only Read more…