I don’t do much of this stuff. It gives a stimulus level that you won’t get maybe any other way, but I little bit goes a long way. I read a research paper on resisted/assisted contrast on the track (which is analogous to the Verkhoshansky “stimulus” method) last year that implies that the way it works is actually analogous to “shock training” in the Verkhoshansky terminology: The explosive part of the training causes muscle damage in the fibers causing eccentric contractions, and when the muscle fibers recover from the stimulus, both stride length and stretch-shortening velocity are enhanced. But this also means that you only get a positive training effect from the unexpected stimulus: Once your body gets used to it and it doesn’t knock down your CNS so much, it doesn’t work any more.
I’ve noticed that I only get an effect from this kind of training from doing it twice. Also, you need to follow this type of training with 1-2 weeks of recovery (don’t expect positive results on the track immediately–expect the opposite, in fact) with some weeks of regular training to accumulate the gains.
I have a week in the middle of phase 1 where I do:
2X3 squats @80-85%
3 min rest
2 sets of explosive box squats with 50 pounds of BB
I have a week early in phase 2 where I do (on opposite weekends):
2X40m accel from 3pt @100%, 5% uphill
10 min rest
2X30m flying 5% downhill
That’s all I do in a whole training year, as I don’t think any more yields a positive risk/reward.