011: Best Rep Ranges for Vertical Jump, Strength & Muscle Growth-The PJF Podcast
Вставка
- Опубліковано 27 вер 2024
- 1:27-Damon Sheey-Guisepp
9:34-Paul's Wedding
13:30-Bay Area Conference Takeaways
17:21-Optimal Rep Ranges
51:35-Q and A
Vertcode/Vertcode Elite
pjfperformance.net
26:00 Strength Training for Vertical jump 💥🙏
Love the podcast. Always filled with great content and food for thought, especially for those within the field of kinesiology. Just wanted to say thanks and keep up the awesome work! 🦑
First of all, great content!! I have watched all 11 podcasts and each one of them provides food for thought. Also congrats on your wedding!!
I want to share my opinion regarding youth resistance training (mainly weights) and training protocol. I am a huge proponent of "hypertrophy" training in young athletes (15-19 years old) for a number of reasons.
a) The most important aspect when someone begins lifting weights is to actually learn to execute the exercises correctly, safely and as efficient (motor unit recruitment) as possible. And unfortunately (as most things in life), that takes time (2-4 years). That can only be accomplished by following a program designed for hypertrophy (8-12 reps in my opinion), supervised by an experienced trainer so that the teenager is corrected every time he or she executes with bad form. As you said an untrained individual will also have strength and power gains as they put on muscle.
b) Not all movement patterns have the same learning curve. For example, it is much easier for a young athlete to master the bench press movement than (for example) the bent over row. When an untrained individual begins executing the latter (which is a back exercise mainly), even if he or she performs it perfectly, most of the work is done by the biceps and the rear deltoid and not the back muscles. That is because it is difficult to develop that mind muscle connection with something one can't see (his/her back muscles). It takes literally thousands of quality reps (that is time) and imagination (beyond maintaining perfect form). The same can be said for the glute complex, teaching someone to fire his/her glutes before or simultaneously is time consuming (but it pays off).
c) Hormone levels in teenagers are at their lifetime peak, so they should take advantage to build muscle (that will follow them for the rest of their lives). A well constructed program based on progressive overload (especially during the off season) followed by deload or off periods (so that the CNS can recover) will do wonders in my opinion. It doesn't really matter what split you follow (push/pull, upper/lower etc) as long as the exercise selection is solid (KIDS STAY AWAY FROM THE EVIL MACHINES) and the workload is adequate. Of course, there can never be a "perfect" program, each athlete is unique and part of the process is learning what works or doesn't work for them, and unfortunately that takes time also (trial and error).
d) Finally, it is crucial that whenever possible the athlete should be checked for muscle imbalances (assessment) to avoid possible injuries, and proceed with corrective exercises. Not only right/left foot imbalances, but also anterior/posterior chain etc. And guess what, they also take time (years) to develop.
My 2 cents
Keep up the great content!
Greetings from Greece
ikamak I have been lifting for a couple years, but now have about 10 months until I begin to competitively play due to an injury and will begin lifting I believe within the next month.
I have a plan set up where for about half of the month I (squat and bench) a weight I can do for twenty repititions but only lift that weight for ten repititions as FAST as possible. Then the other half of the month(upper and lower, each on seperate days) I work on mixing things up. Four days I lift very heavy(two days upper body, two days lower body), four days I lift that weight I can lift for twenty reps but I do it for twenty reps(getting a pump), four days I lift max eight reps, and last four days I do plyometrics to transfer that weight room base to actual sport specific jumps(Basketball)
I believe this is a perfect program to most importantly get the most explosive without getting injured since all these days are mixed in together(not four days of straight heavy lifting or four days for straight plyometrics but rather mixed in with everything else). However I also have principles of adding slabs of muscle to the body. Since the muscle being added is mostly fast twitch(due to dominantly speed reps performed) this literally means the muscles will be larger, and due to the speed lifting and plyometrics, it will be athletic muscle.
I also have on court shooting and ballhandling workouts planned, and a couple days of swimming during the mornings(and lifting at night)
I plan on taking no days off, and along with figuring out the right diet(maybe bulk the first five months and lean out the next five months)
I personally think that this is the perfect long term plan, what are the thoughts of any fellow readers? Thanks!
@@amaninderpawar2404 How old are you? On first thoughts, I think its too complicated for you. You should stick to learning the basics (basic compound lifts)
Also, there is a misconception that speed reps build fast twitch fibers... When you are under a heavy load (eg 70%-80% of your 1 rep max) yes you don't lift it as fast as a light load, but YOU ARE TRYING TO MOVE IT AS FAST AS POSSIBLE... And you are recruiting everything you got to make it possible. So guess what muscle fibers are involved? All.. ;)
Another "problem" with speed reps in inexperienced athletes (don't be offended please) is that you don't use the muscles you are supposed to. For example, if you speed rep on barbell bench press (with light weight), you will mainly use your front deltoids and triceps but forgo your pectorial muscles.. It takes time to learn the correct movement patterns AND build that mind muscle connection.
Anyway, I am just someone on the internet, I am not claiming to know nothing. Read what I posted above, go do your search and decide on your own. I still believe that you should stick to adding muscle during this period and don't worry about transferring your gains to the court NOW. It will happen naturally once you start playing again...
PS1: Aside from basketball channels, go watch some videos from serious youtubers (eg ATHLEANX, Overtime Athletes, or ua-cam.com/users/TheRwpuck1videos
PS2: There is no perfect workout plan... There is no perfect workout. I have been lifting for almost 30 years, and iI am still learning my body
@@ikamak I appreciate the feedback and will definitely check out the channels you have listed, I already watch many of their videos but will attempt to break them down further. I am in the later range of the age range you mentioned above, but do have one question for you. In terms of the compound lifts, I have been doing them for quite a number of years now, but was wondering what is the best way to put on athletic muscle. My goals will not come to fruition if I am bulky and slow, I'd much rather be bulky and fast!
@@amaninderpawar2404 Everything is relative to your bodyweight man. Being bulky or lean is 100% depended on your caloric intake (whether you are on surplus or deficit). Don't mix those two. Your goal on compound lifts should be (of course always FORM) to gain RELATIVE STRENGTH that will transfer to the basketball court. Our end goal is to be able to control our bodies more efficient (eg cut harder, defend better, jump higher etc). So my advice is 1) measure your RELATIVE strength (by dividing your lifts times your BW) and 2) stay as lean as possible without compromising your health. We are all different, for example Russell Westbrook and Charles Barkley are the same height but they had (in their primes) 40+ kilograms difference. But they both jumped out of the gym.
The no1 KEY is to STAY CONSISTENT, experiment, learn your body, makes mistakes, adjust. Repeat. It is a marathon my friend...
@@amaninderpawar2404 BTW, this is my channel if you wanna see me (44 years old) ua-cam.com/channels/WkkYwH4jNPlSTY8W4mvwkg.htmlvideos
I'm hyped for your podcast!
Got married!!! Congratulationsssss
Please make a video on how to improve neuromuscular coordination for proper running mechanics and speed.
Just run
Look at some track videos of warmups and form breakdown
Ready for some #squidteam listening! BTW, can't you make a coupon code for vert code? The code could be teamsquid :-D
You should do a video on body fat and it effects your standing vertical. I’ve been bulking for 5 months and my max vertical increase 3 inches and my standing went up zero. However, I know my body so every -2 pounds I lose from jump training is generally 1 inch increase on my standing vertical. So I plan to go from 182 to 164-165. I figure the worst case scenario is a standing vertical will be 34 inches.
I can’t believe you two talked about the dance moves seriously😂😂😂
Yo on the next episode could you talk about improving handles
fr
@@jmoneyforlife3 hey
Dominic Suffolk what
@@jmoneyforlife3 how's your day going??
Dominic Suffolk hows yours dom
Yes been waiting for this.🦑
do a podcast about how to do a podcast.
you make such an advanced info so approachable.
What is the first step if your a high schooler with very little strength training to increase athleticism?
50:13 . Why would you take out the slow strength training if you're going all for performance? i thought that strength training increases our lifting potential, so we can later convert that strength in explosive exercises.
Gotta get your guest more involved
What I wanna build strength for my vert but only have bodyweight and resistance bands for. (Not a beginner)
I saw every time I increased my squat by some lbs my jump increased maybe because my max is not very impressive 225 my question is should I start the programm when I squat like 260 or 315 before I start the programm so I get better results or will I just lose time ?
Jump and squat
What if I train both fast/slow fiber
Will it result in no results or will it gradualy increase in both ?
You can do high reps and increase your vertical. Plyo is what increases your vertical the most when you first start jumping. It all depends on how your muscle fibers fire. For example if you are full of slow fibers even tho your try to train in the ideal rep range. You might not get the results as someone who has less slow and more twitch. So if you wanted to do one day as a finisher 1 set of 20 for traps bar deadlifts and squats. That won’t hurt your gains if you have a lot of slow twitch fibers as long as you increase the weight every other week.
So here's my question, Is it worthwhile to use different rep ranges in the same workout? For example, if I start my workout with a concentric squat with heavy weight/low reps/high intensity to train power... and then follow that up with a full-range back squat with medium weight/10-12 reps. Would I be making gains in power and hypertrophy/strength in the same workout or can it not work like that? Can you only train for one way in a workout? Thank you! Your podcast is amazing!
You would be better off with doing it different days: like start on monday with hypertrophy phase, rest day (or better 2 days since hypertrophy phase will make you most sore), than follow on thursday with strength phase, and on saturday do a power phase. But also you can try contrast training, doing strength phase and explosive at the same session is great too (post potentiation activation). Gotta have variety in your training and switch it up from time to time.
I got an important question but this question is just for the fuckin experts. In sprinting when we reach top speed we spend between 0.80 and 100ms on the ground (with spikes obviously) and so my question was what else except sprinting can help improve my performance because depth jumps are to slow(150-200ms) weights help only the first 1-2 years so what else except sprinting can make me faster because I don't know any other exercise where you spend 0.70-100 ms on the ground.
Anyone got any good propioception training exercises for injury prevention?
Ankle: single leg balance (close eyes/elevate heel/get someone to push you gently)
Knee: Aqua bag, perturbation step ups with bar and bands
Shoulder: Glenohumeral band hesitation
Can’t think of any for the elbow or hip yet,
What is the my jump app he is talking about i couldnt find it at app store
I would like if he gave more of examples of best exercises affter he named rep and set ranges for hypertrophy , strength and power (explosiveness) so I can map my workouts affter I'm done with progressive weight pistol squats , I got exercises in mind but I would like to hear it from basketball coach so I don't hinder my vertical jump progress.
he makes things sound complex and wont give exercise bcz jt part of his hustle and then you wont buy his course😂😂
So when we are trying to improve our amount of fast twitch fibers, are we transforming our slow twitch into fast twitch or are we creating new fast twitch fibers and keeping our old ones? Also do the fiber types maintain the qualities if they change?
You can’t change your muscle fibers , however there are two type of quick muscle fibers and depending how you train , that other quick muscle fiber can act more like a slow or quick muscle fiber based on how your train. If that makes sense?
Well, they actually talked about this in another episode with Dr Galpin
@@davidseney7588 there are actually multiple fast twitch fibres, they are on a spectrum
@@rickyeldiablo800 I've never heard that before I know there are sub types of quick twitch fibers that can be trained to act more like quick type fibers. Spectrum of fibers, like genders? I'll have to do my research.
I love being a squid ! Love you guys
💯💯💯
Gonzalez Gary Hall Jose Lopez Anna
Thomas Sharon Miller Jeffrey Perez Joseph
You are begging to be divorce graped? I guess most men need to learn the extremely hard way.
Can a person significantly improve his vertical when he is already at 30s?
I'm 49 making some nice gains lately :)
@@CoolColJ what gains have you made? Do you have ig?
I'm TRYING to at 25!
@@kakasvk recently from touching 9 feet to 9'10". You can check my UA-cam for Vlogs 🙂 My ig is under CoolColJ24
My dad is 41 and went from barely touching rim with 2 hands and now he’s throwing down easy
thoughts on jefferson davis deadlifts for athletes
Need some Squid team merch for real!!!
Good idea
Can someone tell me how to use the app. I don’t know where I can’t find the mechanics section and I can’t save my custom workouts
Can someone give me vert code I'll give athlean x training system in return. Thanks
Can you give us a link or any video of your presentation from that conference ?
than you man
First Two weeks of this vertical jump program and the workouts feels wonderful, I cant test my vertical gain so far, since I haven`t completed the program yet, but I really like the sequence routine for legs, you feel the burn immediately and my legs are becoming stronger. It is not hard to research this jump program by Google. The jump program is over here t.co/aX2oR1o9FS
Optimal torso angle for jumping off 1
Have you been working with James Harden this off-season? I hope to see him get deep in the playoffs again and perform a bit better in the palyoffs.