THIS Is Why Your NOT Getting More Explosive
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- Опубліковано 13 тра 2024
- In this video, I expose some of the truths about recovery for athletes and show you all a big missing point a lot of athletes get stuck into
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Hey, I am Justin Laboy, a Strength And Conditioning Coach who helps athletes run faster and jump higher.
I have helped guys run 10.4 in the 100m, and 4.4 in the 40yd. I’ve also trained multiple Division 1 soccer, basketball, and track athletes
The grind thing is all we know. Coaches have ingrained that mentality into us from a very young age. Unfortunately, it's very hard to get rid of. I guess it really does boil down to a lack of faith in your abilities and having to compensate by working harder.
That grind mentality has gotten me nowhere in track & field.
Very facts
You can’t apply that grind to the track and field, it’s nothing to work on as much vs a different sport like soccer or golf.
@@sirhoopalot1125 Sprinting is still a skill. The reason you can't apply that grind mentality to Sprinting is because sprinting is the most taxing thing you can do. Doing higher volume, or a bunch of repeated sprints with short recovery is going to negatively impact your performance. You might be able to get away with it in certain other sports, but it doesn't work in sprinting and jumping. Less is more when it comes to those. They're way too high of an intensity for you to do a ton of volume on.
@@energyzer_bunny1913 you can teach anyone to sprint correctly, that’s easy. Try to get someone to make 10 shots in a row, not happening.
grind is good. But the level of grind you are doing will be the difference.
thanks bro i realized early on that rest is very important, i’m no good on the field if i’m sore or feeling fatigued from the last training session 💪🏽
This channel is so underrated, hope more ppl find out about your videos, they are so helpful!
This video is exactly what I needed to hear! Many thanks for posting it, you just got yourself a new subscriber!
I mean that should be basic knowledge and everybody knows deep inside that overtraining isn’t good but you are completely right🐐💯
Out of love for the game I basically couldn’t stop training and now here I am with several knee and ankle injuries in my early teens. Thankfully I’m able to recover to full health again soon but you definitely opened my eyes again on this topic, keep up the grind. Bunny’s 💚
Great message 🦔
Have you checked out knees over toes guy? I don't buy his entire program or his philosophy but in terms of injury recovery and getting your joints back to full mobility and ability he has a lot of good information about why injuries occur beyond overuse injuries. I'm finishing up a sports science with a focus on strength and conditioning degree next year and he holds up counter culturally for good reason
@@kylemiller5671 He does. I think a lot of athletes would benefit from his exercises from injury prevention standpoint
What’s your opinion on David goggins? His training regime seems to be the opposite. His rest was in the middle of the work out. Let’s say if you fatigue on a push-up you lay down, he’d rest on the top position. He let his body get used to an uncomfortable position. Rather than optimal best case scenario work out done, he’d keep at it. So In the best case scenario, his muscles would be supercharged, as they were used to much more of a harsh environment.
There is an underlying bias here that you did nit catch. This is for explosiveness training only. He's only talking about the vert and the sprint and the workouts for that. Goggins is an ultra endurance athlete. Different goals, different training. Also as a pure sidenote goggins did end up tearing his body to shreds and we can only wonder whether he would have had the same race performance with only 50% of the training and no fucked up split bones
@@herrar6595 exactly, I read his book and it just seemed like a bunch of unnecessary punishment on his body.. I think he’s a masochist, most people shouldn’t follow his workout model
@@bhopirl4552 As far as I understand him, having the mental fortitude to stick to something like this was what he needed to prove his own worth to himself. And there is some merit in some of his more personable messages. There is an interesting part to his online persona very different from the simple "stay hard guy." Maybe the training was not entirely unnecessary either, it helped him find peace with himself and also grew his audience which is now his source of income. He´s a philosophical influence, food for thought, but not an authority on programming. But I think he never wanted to be anyways
@@herrar6595 okay that’s fair
Does goggins won olympics in 100 or 200m? No! Because his training is not for explosive sports. Also, he even didn’t won any ultra marathons, even he is training in that, because even professional ultra runners don’t train too much like goggins, he is doing that more for mental toughness rather than performance, he’s training is not effective not for explosive sports not for ultra running, more doesn’t mean better
M8 youre so right
Trained 2 times sprinting and jumping every day with putting a lot of load on me.
Now im with stress fructure.
Just dont listen to everything you hear
Everything that too much is not good. The key is working smart not just working hard. Thank you for reminder.
I like this advice it's like work smarter than work harder.
You're the perfect youtuber for me. You have the same exact interests as me. Basketball, Sonic music, and of course. Wanting to develop real sonic speed. I've always wanted to be fast..But I blame myself for playing a lot. I am 5'11 and 19 years old with a Stamina based body. I really do want to become a sprinter to aid me in dunking and crazy layups plus blocks. I also play volleyball for fun so it will secretly help me in that department. I haven't recieved any terrible injuries. But my hips are always tight. Anyways. Keep posting. I can probably tell you my progress somehow. I'm still learning.
Bunnies, this is so true I remember in my track season last year I was one of the fastest if not the fastest I had to much workouts a day I the next day I got dusted by a kid I would blow out it’s that simple and that crazy, thanks man
That last part about the whole overtraining cause you really just insecure... I was not expecting that sir 😭
It comes off mean but it’s definitely what people do to compensate for them not believing in themselves
I’m thinking of doing vert code from pjf but I also want to work on my speed, what do I do?
Happened to me last year. Much faster when I’m training faster
@@justjumari nah bro u gotta put in extra reps in the gym Kobe was in that bitch 6 hours before game. Last dude out the gym at practice first one in. Same with Steph he’s always staying late after practice
@@jgault23 lol lets also ignore science
I really agree.. i train alot.. after this video.. i learn that work hard is part of it, but work smart and know when to work
I agree, over training nearly ended my fitness training forever.
But Just like you said it quality over quantity but it’s much more than that, it’s being patient with your body’s development stages and recovery period unique to each and ever one of use. Thanks I enjoy your videos Che’
Hey bro, great vid as usual!! Really interesting way to aproach the fitness part of the sport! I was wondering, if uou could only do one day of leg/lower day work, what exercises would you choose? For basketball/fitness overall. I was thinking about adding atg movements as well. Thanks for the knowledge!
This video helps a lot cause I have fractured my foot from training to much from being insecure and lack of ability feeling like I need to do more, healed like 6 months ago then I started training hard again after that and I started getting calve strains and till this day I'm still trying to heal from them, cause I was literally off my feet for months trying to heal from it and went back to train thinking I was fine and the pain gradually comes back, please pray for me cause I'm a junior and next year is my last to show how dedicated I am for this sport
yeah no, you are done if you continue instead of rehabbing
Been binging on Feed the Cats by Tony Holler and you are saying exactly the same thing. I think you're totally right. As a distance runner I have always been doing too much and almost never trained and raced completely fresh. Also I'm swapping a long run for sprint training once a week for now. Going into 2024 with a whole new set of insights.
Mike Mentzer was trying to tell people about overtraining years ago in bodybuilding, and no one wanted to hear him out.
Wow great informative video man 🔥
Great vid good insight that I’m going to work on thank you
LETS GOO
Love your vibe bro subbing to ur channel
This the truth ! Especially for natural athletes, we need maximum recovery and quality.
Your kind of right. But I think the negative impact comes from overtraining one certain area or characteristic rather than focus on a few other different ones in your other workouts. It’s all about how you plan your workouts(e.g muscle group; characteristic such as power, strength, endurance etc. since that’s gonna determine the type of workout you do; quantity; rest periods; training split; the whole training cycle itself; your goals; deloads; monitoring your progress; recovery - eat, sleep, stress management, hydration; the amount of time you have in your hands for your workouts.)
So while generally training more than once a day isn’t optimal because of badly structured training programmes and recovery, it can be very beneficial if you know what you are doing!
Just so wise for someone so young ...
Great video! this is a common mistake in a lot of highschool and college track training. Do you think it is the same thing when it comes to dunking and vertical jump, that you should cut the session as soon as you start jumping lower? i think the fact is that it is only possible to have like 5-6 jumps where your vertical is at its peak, and you will start jumping lower.
It’s all about fatigue . People have something called Neuro typing which basically means how your CNS is wired. Some get fried acter 5-6 jumps or sprints and some people like me can maintain the same output for 30+ jumps but the output isn’t very high naturally
That’s what happened to me in highschool, trained too much and too hard. Prob could’ve broke past 5 minute if I had been more conscious with my training
100%
Yo great vid bro can u do a video on common injuries like shin splints and like how to fix it or like hamstring injury prevention
I have one but it flopped lol
@@justjumari damn bro I’m sorry to hear that
hey man, could you make a workout sprint day work out routine using those depth/death jumps, bounding, max velocity flying 10 sprints, max pogos, velocity based deadlifts and squats you mention around the 4:41 timestamp ?
I’ve had over 40 injuries that’s put me out for good amount of time. It sucks cuz I’m hella impatient and competitive so I hate having to sit out and recover or chill so I usually play through a lot of injuries and work threw them and try to get back to where I was before the injuries then I eventually end up getting hurt again. I keep telling myself ima take a break but I can’t I feel like shit not playing ball.
6:05 zion: hold my big mac.
Bunnies, i absolutely need to improve my training
great video
Such a good video
shoulda watched this vid earlier. just got it recommended right after straining my left shoulder. bout to do 3 days a week instaed of 4
Good video. I wish you had specified the ideal number of hours to work out.
There definately is a point of diminishing returns and then negative returns when you exercise. Most Americans (non-athletes) need to work out more though (maybe 20 hours per week, with a 16 hour relaxed and 4 hour higher intensity split).
was wondering why I was getting slower after training 2 hours 5 days a week for the track season
I was doing 2 workouts a day 6 days a week and I didn’t get much stronger and I was sore and tired all the time and got random small injuries. You are correct a shorter more intense workout are often times more beneficial than super long or multiple workouts
But how can I mix like soccer traning strength training and conditioning and agility trading?
@@magicdra7344 A strength and conditioning workout routine in the morning/afternoon. And skill work for your sport in the evening
@@ballerking5525 thanks man and would I do my plyo workout with conditiong too?
@@magicdra7344 Id imagine you have certain days for your conditioning. And certain days for like strength training. Pylo I think could fit both categories so yeah I’m pretty sure you can just add it with your conditioning.
@@ballerking5525 I’m gonna be doing strength training almost everyday but every 3 days I get 1 rest day
this is like the jump workouts back in the day that had you do 200 quarter jumps
im trying to be forward and/or point guard when the jvb season starts back up in my state and i really need to be fast since my genetics are ass and im gonna max out in height at like 6'1 if i'm lucky
5’7 white guy training to try dunk. Thanks for the tips here. Wish me luck y’all
What's being white do with dunking?
@@user-fn7hv7vz6ftheir “less athletic” which isn’t really true black people aren’t as athletic as we seem
@@Messup7654White guys are athletic
Great video ❤❤❤❤🎉🎉🎉🎉
This makes sense for strength training but not for football and basketball for example because you need touches on the ball. Encouraging people to not what to train their skills is one of the worst things you can do.
Bunnies
And you using one of the soundtracks from sonic unleashed 😎
How many minutes rest should I take between reps? Between my max effort sprints or pogos for example.
Can you do a basketball workout or strength workout the same day as athletic workouts?
What if I trained speed and strength, but extra workouts as well, of the same intensity?
Hey bro, is this weekly routine good to increase my vertical? Or is there anything you can change to make it better?
Trainee from PH 🇵🇭
☑️EVERYDAY - CORE & ISOMETRICS
✅MON - Leg Strength Training & Upper Body
☑️TUE - Active Rest
✅WED - Plyometrics & Upperbody
☑️THU - Active Rest
✅FRI - Leg Strength Training & Upper Body
☑️SAT - Active Rest
✅SUN - Play Basketball
Thanks bro!
The Legend of Zelda Okaruna of time in the background, you flexing your little elder zoomer seniority.
This elder millennium is also a fan of the Nintendo 64 era if Zelda.
It really depends on what your goal is to dictate what your training should look like.
Yea this might’ve just happened to me. Your body definitely needs rest.
BUUNNNIIIIIIIIIEEESSSSS.. by the way I'm 5'8 with shoes on with a reach of 7'2 how much vert do i need ?
Man thank you for this vid I watched this a couple months ago and lately I've been focusing more on quality over quantity and I feel like I've made so much progress in my athleticism and I'm seeing it on the field.
SO LOVELY MY BROTHER
Hey, I was wondering how much an effect running distance has on your speed. My school forces me to run a mile 4 times a week. It’s only 1 mile but I don’t want to get too many slow twitch fibers. Will by speed training combat this?
So slow twitch fibers only become dense with mitochondria, they don't really "grow" (see any marathon or 5k and up runner). They also need 30+ minutes to receive stimulus, so you're good. That mile is teaching efficiency, which will help your last phase. This video is mostly geared towards fast twitch muscle development and maintenance in athletes that don't need insane volume.
However, that mile needs performed after your training, as draining your muscles of ATP and CTP before you try and peak is going to result in lower power runs and slower times.
I literally never got any pulled muscle bc I stretch and lift heavy when I feel my energy at a high
hey wassup my man, i think i have fell a victim to this and now i think i have bursitis forming in my heel, i dont know if its because my Achilles or calf are tighten up and pulling on the heel but would you say just rest it or do other things as well, thank you in advance, BUNNIES
U can work high volume but decrease the days u work out and increase your rest and stretch days 😅
The Thumbnail: “stop doing this”
Usain Bolt is literally doing this my man
This is rather very interesting but how can I apply this as a boxer since technique and sparring is essential which the grind mentality helps
I would also add that it depends on your baseline. You take the example of low body fat percentage but obviusly pro athletes got less percentae because they are trained and not the other way around. There are different types of pro, i came from a family with three pro athletes, one history top in rugby (my grand father) the 3 were freakinly skillfull from the youngest age the 3 trained a lot but only my grandfather was a training adict, bu the three reach national team and worldwide elite pro. Also an sport like American football doesnt need a lot of aerobics or cardio (althoug i think this would made the good be even better) because you never run more than 10 to 15 seconds, in basket you need stamina and more amount of skills (i mean jump, run, attack, pass, deffence and stamina) ecause there is less specialization
I can’t go into gyms. But is it ok if I work outside or at home with my bodyweight or if it’s not enough a backpack with water bottles. At summer I usually do hill sprints : sprint (15 steps) then 30s rest and again after 3 times each leg I rest 1min . Any tips on how to become quicker without gym?
This is common sense n logic 🤷🏾♂️
Do you consider 3-4 days of sprint work or more than 4? I’m in the middle of the two. Yes I don’t want to overtrain but like you said in the video people tend to work more.
Probably 1-2 is best
Good information. Less is more
Absolute facts. You can only learn this through failure
‼️‼️🦔
damn, this hit hard. 100% how I feel, not improving enough so I pile on workouts on top of workouts and get burnt out
Thanks for the info! Will reevaluate my program
I’m thinking of doing vert code from pjf but I also want to work on my speed, what do I do?
Kobe was mainly talking about basketball work / skill development
If you want to practice more than once in a day, then you should build up gradually, don't jus go two weeks straight where you practice twice a day - It should take you 6 months before you practice twice a day for 2 weeks straight. What is also important to remember is if you are practicing twice as much, you should rest a lot more. You should also not repeat the same intensity of exercise necessarily - if you find two exercise sessions in a day are too much, then do an easy yoga session or just tone down the intensity so you don't reach failure twice in one day. A morning jog/swim coupled with an afternoon gym session will have you feeling like a million bucks. If you gym twice a day, then you can also reduce the weight, you don't need to lift your heaviest possible load every gym session, and using a lighter load to reach failure also helps to improve form.
If you consider how some Russian athletes train, they reduce workload leading up to competitions because they overwork during their regular training - now I'm not saying that means you should overtrain, but I am saying their are various approaches and philosophies to training, and on top of that, every individual is different. Practice what works for you.
Coach is this good if we do mare exercise in explosive way for half an hour or two hours
Is there a way to build up to these high level plyometrics without tearing something or injuring yourself?
I do a lot of workouts i do jumping, speed, strength should I take some out
Do you know if it’s possible to gain weight while maintaining a 14-16 percent body fat?
I used to train for speed and power with small reps but I didn’t have any stamina for games and practices, is there anything I can do
So... Is it okke to do 2 sets of squats and 2 sets of calves per day for 2 days in a week and jumpimg /running( according to the sport).. Once per week
In the Lance Stephenson push-up video, how do you know how many reps he did? You sure it was 50?
Bunnies I’m 24 I’m trying to play overseas potentially or club. I got a really good base athletically but I wanna go next level
Very true
Quick question, what makes you an authority?
I was a wr in the big ten, i had a 43 standing vertical jump, ran a 10.58 - 100m and a 4.41 -40 and for the most part i agree with what you say. def something about weighing less = better dunks and faster times. going from 205 to 185 took me from 10.85’s to 10.58’s….
I trained a guy from 11.2 to 10.36 and a guy from 11.4 to 10.51 . Read descriptions because there’s many more athletes under me… I been doing this for a long time
yes, work smarter not harder
Bunnies, God Bless
A year ago I always thought that doing more will make you better at everything but it’s the exact opposite
This is some truth
Bunnies I'm at 12.00 in 100m and 55in 400m last summer and I am looking for what I can reach this summer
I'm so excited about those chocolate bunnies at easter.
I'm running 60m at 8.00 sec.
My goal is to get to 7.5 in 2 months. (I have an exam, that's why timing is so accurate) what shall I do?
be better bro
If I'm going to practice then I do an extra workout then lift weights space out from each other is that doing to much
My first and last question
Which sport did you played???
Is this why I’m so explosive despite barely exercising like 15-45 minutes at a time at somewhat inconsistent intervals
I do ploys( am fast but trying to get faster) here me schedule only on weekend
Jumps squats(with weight or without, no shoes) 4x8 (first 4 weeks) 8x4 (last 4 weeks) 3 min break for each set 3x per week DO AT HOME(weekend home)
Nordics 5-12 reps and 2-3 sets(now)
-box jumps (gym?)
-jump squats (weekend home)8x4
-split squad jump(weekend home)8x4
-lateral Heiden (weekend home)8x4
-Depth jump(home weekend)8x4
-Single leg jump (home weekend)8x4
Pls rate and recommend
Do you know any strength and conditioning for boxers?
instead of sprint i do jump rope , do you guys think its good or i should sprint ? i do basketball btw
What if u just like being n the court Uk just hearing the ball go in also knowing you getting better and out working your opponents
Nvm u talking bout working out
Me a swimmer who trains twice a day every day.
i do practice just 2 times a week i dont over drive the one excerise i have to do tho is handles for basketball. i also do verticals 3 times a week i do take breaks thats so damn important i did vertical everyday super hard every singel day and my knee almost went out of its socket i now that my knee has healed and i can do verticals again i lowerd the amount of training i do and now i see better results and i have a super fast metabolism and what people dont get is that super fast metabolism is good and healthy IF u eat enough u have to eat thats important but dont try and eat to much cause if u eat to much protein your body takes that protein and uses it ass waste like pee so protein powder sucks. okay back to what i was saying me who has a very fast metabolism makes my body realy lean and i have 10% body fat so i can be explosive all the time
I heard the same Idea from a podcast of Joe Rogan with firas zahabi, consistency beats intensity. But tell this to David goggins.😮
That’s why he isn’t an explosive athlete, he’s a long distance runner (slow twitch dominant) I love the guy tho tbh
Man if it aint the truth that if you wanna do better you gotta compete. I picked up basketball in May and was just learning some basic dribbles. I plateaued for a couple weeks, but my progress went up 10x when i started playing others (my gym was cheap and lots of college/ high school hoopers were always there).
Another big thing is getting coordinated well. Literally can only do rim grazers, then watched your video on Ja, saw his arms swing, and realized i never did. Walked in monday this week and just swinging my arms was able to do legit dunks, one handers, and even baby tomahawks.
Thanks for this vid, now i don't feel guilty for not doing 500 warm up shots before drills xD
Also, i've noticed in your other vids, when you are at the end and saying to "check whatever video out right here", you don't have the annotation or the little banner for that other video available or popping up
Hmm that must be a glitch. Thanks a lot for your insight !
long workouts are for endurance not as much strength
Wuality over quantiry
i got two, two hour long practices in week plus a game on most sundays. i try to get in close to 4 or 5 workouts a week, would that be too much?
It depends on what you're doing and what your goals are.