043: 9 Keys to Building Flexibility & Mobility That Actually Translates to Sports - The PJF Podcast

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  • Опубліковано 23 чер 2024
  • TIMECODES
    3:08 Issues live in tissue- have fun
    9:25 Breathe for better mobility
    12:12 Move like our ancestors
    15:40 Positions of rest
    18:27 Foam rolling and static stretching-
    the window of opportunity
    31:01 Strengthening through full range and all
    planes of motion
    36:10 Movement fluidity- contract/relax is key
    41:37 Playing low in sports is force in .4 seconds
    52:55 Plyometrics, sprinting for tendons
    TRAINING PROGRAMS
    The Durability Code: www.pjfperformance.net/the-du...
    Mac McClung Jump Program: www.pjfperformance.net/mac-mc...
    The Vert Code & The Vert Code Elite: www.pjfperformance.net/the-ver...
    Edge U: theedgeu.com
    PROTEIN
    Upper Echelon Nutrition: uenutrition.com
    (Use discount code PJFPERFORMANCE to get 20% off)
    THE PJF PODCAST:
    Apple Podcast: podcasts.apple.com/us/podcast...
    Soundcloud: / user-605278368. .
    Spotify: open.spotify.com/show/67TRZAF...
    FOLLOW ME:
    Instagram: / pjfperformance
    Website: www.pjfperformance.net
    Twitter: PJF_Performance?s=20
    Facebook: / pjfsystem
    Music:
    Ryan Little: / iamryanlittle
    -------------------------------
    PJF Performance, Inc trainers will not be physically or virtually present during your workouts. PJF Performance, Inc. online workouts contain generalized workouts that are not customized to the consumer. Participants will perform workouts at their own risk, PJF Performance Inc. will not be held liable for any injuries resulting from an athlete's participation in training. Participants must understand that exercising without individualized coaching/instruction and supervision is dangerous and can lead to acute or chronic injury, disability and/or death. Additionally, a medical professional must consent to your participation in a potentially vigorous strength and conditioning/basketball skills workouts with absolutely no written or verbal limitations to particular movements or exercises.
  • Спорт

КОМЕНТАРІ • 97

  • @prabsharankaknia8479
    @prabsharankaknia8479 2 роки тому +17

    That was an interesting intro, I like it👍. Also, i just finished my first workout in durability code prime, just finished restore last week. I must say, it’s a masterpiece. Chef’s kiss.

    • @pjfperformance
      @pjfperformance  2 роки тому +2

      Glad you’re liking the programs my guy! Keep up the work 🙏

    • @prabsharankaknia8479
      @prabsharankaknia8479 2 роки тому

      @@pjfperformance thanks, your programs are the best at what they do by far. I was also checking out some of the exercises and I was laughing at how fun they looked😂. Way to make it even more enjoyable.

    • @giannisburner2.0
      @giannisburner2.0 27 днів тому

      ​@@prabsharankaknia8479yo how the results been bro

  • @charlesborel8493
    @charlesborel8493 2 роки тому +33

    What I like about Paul is he isn’t some bloated strength coach that thinks he knows how to run/jump higher. He actually did this and has real experience. It’s like having a boss at work that knows what you need to get the job done, as opposed to a boss that has sat in a office his whole career. I was just thinking about flexibility today and 💥

    • @pjfperformance
      @pjfperformance  2 роки тому +8

      Thanks my man! Really appreciate that. I do think it helps that I’ve been through it myself 🙏.

    • @charlesborel8493
      @charlesborel8493 2 роки тому +4

      @@pjfperformance definitely ! They say those who can’t do teach but the best teacher can do

    • @karigrandii
      @karigrandii 2 роки тому +1

      Love the military style jacked old school strength coaches that think that if they are jacked they know about strength

  • @ElevateYourselfOfficial
    @ElevateYourselfOfficial 2 роки тому +17

    Fantastic episode as always. “Our issues live in our tissues” - I’m stealing that gem 🔥🔥. In general, I’ve always found that 90% of the athletes I train are often too tight and have very limited muscle length/range of motion. Anecdotally, I’ve found that static stretching has still been very benefit with most athletes, especially when it comes to achieving positions for weight lifting and sport. I do believe it is still important to have 10-20 degrees greater range of motion (train that range WITH tension) than what is required for their lifts and sport versus just training specifically for the “sport specific” range of motion.

  • @whatup
    @whatup Рік тому +2

    Amazing video, thanks for making it.
    I’m a textbook example of your Achilles tendon rupture. Did parkour for 10 years. Took a year off and did weight lifting. Went back to parkour and hit it hard and bam. Full rupture. Coming back fast and strong though 💪🏼

  • @donalcarr8059
    @donalcarr8059 2 роки тому

    Hi Paul great work, as a Strength and Coach and CHEK Faculty, my son told me about you a year ago. You are a breath of fresh air. I've being in the Industry for 30 years. Love how you are changing the basketball world. My son is on a Scholarship in US, from Australia and has been using your work. Thank you for all you work Paul.

  • @darrenplayzgamez3045
    @darrenplayzgamez3045 2 роки тому +1

    As I've grew older, I have a significant increase in the degree of control for my overall health. Im 16 now and been trying to save money to get durability code! Looking forward to it sir!

  • @Siris28
    @Siris28 2 роки тому +1

    Our Issues live in our tissues, breathing mechanics, thanks for making the basics look as important as they should be. We are humans (and in extend animals) and we always forget about the fundamentals of living. We need to build upon these principles so we can improve. I am a PT student who watches your educational content and Connor’s content and it is an inspiration for me to keep searching and learning about the staff that you mentioning. I found them pretty game-changing way of thought and there are things that I thing can help me to learn how to help as best as I can the people that I can reach. Shout out to coach Donny (Elevate Yourself) for mentioning you in one of his videos and gave me the opportunity to be a better PT, human being and athlete by learning more from every one of you!

  • @omarmokhtar495
    @omarmokhtar495 2 роки тому +2

    Would be awesome if you could do an episode about the nervous system, I would love to see a segment on reacting to an opponent while defending. Sometimes it feels like I visually can't keep up with a super quick opponent. Love the podcast btw and much love from Amsterdam!

  • @ecomhish
    @ecomhish 2 роки тому +3

    Learned a lot in this podcast as I normally do throughout all of your podcasts! Appreciate the valuable information given here Paul!

  • @pianoman5781
    @pianoman5781 Місяць тому +1

    youre the goat. your work is much appreicated. keep it up maaan, muchg love

  • @KingKobra49
    @KingKobra49 2 роки тому +4

    Hey, keep grinding ,stay positive,don’t doubt your abilities. It will all make sense 🤞🏽🙏🏽

  • @jonphan000
    @jonphan000 2 роки тому +1

    Thank you Paul! Great info you're putting out here.

  • @markwilliamson4965
    @markwilliamson4965 2 роки тому +5

    Love these deep dive podcasts Paul, keep'em coming!

  • @kevinchanglike8678
    @kevinchanglike8678 2 роки тому

    droping the gold content one after another, Paul is the man!

  • @ElevateYourselfOfficial
    @ElevateYourselfOfficial 2 роки тому +9

    Another interesting concept to think about is longer limbed and taller athletes tend to be less flexible and I wonder if it’s because their leverages are greater, maybe there is just too much force at the end ranges for their muscles and tendons can safely handle similar to how their would be excessive force at the end range of a squat for longer limbed athletes which may not be a safe for them.

  • @jaredweiss3772
    @jaredweiss3772 2 роки тому

    This was really good full of a ton of gold for any athlete or human in general!!

  • @alexmeyer1581
    @alexmeyer1581 2 роки тому

    Insane volume of knowledge you just shared. Thank you!

  • @himanshusprinter0444
    @himanshusprinter0444 2 роки тому

    Literally feel like i learned a lot today thanku so much keep bringing videos like this please 💪❤

  • @dannybellese3786
    @dannybellese3786 2 роки тому

    Fantastic Podcast!!really really interesting for me and easy to understand all those deep concepts!!i m in to FDF and VC bodyweight and this podcast will help me a lot to improve my training.
    "Our Issues live in our tissues"is the gold nugget..i ll keep this in mind forever!!
    I m living and working in Maldives as Dive Instructor..and your programs helps me a lot also in my job cause i improved a lot my fit in to the water and my endurance during some tuff dives..
    Thank you so much coach!!
    I keep work on it!!

  • @justinjumariburner
    @justinjumariburner 2 роки тому +3

    Watched the whole thing. Loving PJF stuff he doesn’t miss (HIMOTHY)

  • @ancientnordicwisdom-teemus2991
    @ancientnordicwisdom-teemus2991 2 роки тому

    Thanks for this one. So great content!

  • @michaelwong4947
    @michaelwong4947 2 роки тому +1

    G.O.A.T!!! You inspire me Paul!

  • @AdeMed_
    @AdeMed_ 2 роки тому

    great podcast as always, keep it up paul

  • @GETRIPPEDORDIETRYING
    @GETRIPPEDORDIETRYING 2 роки тому

    Informative info! I love this stuff and have a young daughter who plays competitive soccer who I incorporate a lot of these researched concepts. Just subscribed and will look into one of the programs.

  • @yomomshouse100
    @yomomshouse100 2 роки тому

    Genius! Putting plyos and weight loss higher in my training priorities. Just got back in to training and my tendons have been a weakness for sure. Thankyou for sharing your wisdom.

    • @pjfperformance
      @pjfperformance  2 роки тому +1

      Thanks for tuning in. I’ll try to help you as much as possible with my content/info. Good luck!

    • @ralphilagan8832
      @ralphilagan8832 8 місяців тому

      So it does mean u just going to do compound lifts?

  • @Elnovato093
    @Elnovato093 2 роки тому

    Amazing info !!!

  • @Ramos224
    @Ramos224 2 роки тому

    great value!

  • @yomomshouse100
    @yomomshouse100 2 роки тому +2

    A topic i would love to hear you talk about is horizontal force training. So sprints, sled pushes even things like hill sprints and how it works and how to implement in to training properly.

  • @frod5830
    @frod5830 2 роки тому +4

    Can’t wait to finish this!
    Btw I have to ask one question,
    How to rest during off season, but not lose workload, strength.. etc?

    • @pjfperformance
      @pjfperformance  2 роки тому +5

      You don’t need to take a long rest period in off season. Should always stay active in some way

  • @zwilliamsbrackett
    @zwilliamsbrackett 2 роки тому

    Very valuable

  • @webster2614
    @webster2614 2 роки тому +1

    The GOAT is back! 🦑🦑

  • @dave.thedev
    @dave.thedev 2 роки тому +3

    It's a shame he's not as viral as KOT guy. but at the same time I guess that gives the squids an advantage in their sport over all the others going solely on KOT info.

    • @masonmalaguti3463
      @masonmalaguti3463 2 роки тому +1

      I mean kneesovertoes is basically for health and many people may just be interested in that

    • @masonmalaguti3463
      @masonmalaguti3463 2 роки тому

      I agree with u tho man

    • @dave.thedev
      @dave.thedev 2 роки тому +2

      @@masonmalaguti3463 Yeah i think sometimes he pitches the athleticism side of it a bit hard, Isaiah Rivera tried him and even made a video warning athletes about the risks, because I think the one thing KoT doesn't teach well is exactly what Paul is talking about here, translating mobility and protection to high speeds and sports movement. KOT overemphasizes strength through length and full RoM ability.

  • @avrymons5737
    @avrymons5737 2 роки тому +2

    Top 3 episode for sure! All those practical gems.
    Quality movement drills (crosovers, skips etc) sounds like great sunday (off day) training to get moving and some blood flowing. Is it right or should they be performed with high intensity and can't count that as off day?
    Also we need Upper Echelon in Europe too! Don't hoard the good stuff in America pls

    • @pjfperformance
      @pjfperformance  2 роки тому +1

      Thanks my man! Yes, cariocas, low intensity skips forward and backwards, etc. are great for off days. It’s mobility, fluidity and blood flow all in one. But in durability code we actually do a lot of it as an extension of our warmups instead of only on off days.

  • @purgingz
    @purgingz 10 місяців тому

    Thank you so much , I will these new tips to help stop recurring hamstring/ glute issues. I just want to be fully healthy. Sometimes I don’t know if I need to strengthen my glute or what

    • @purgingz
      @purgingz 10 місяців тому

      Use these new tips *

  • @slavavassiliev3531
    @slavavassiliev3531 2 роки тому

    Another great podcast. Don't agree with some stuff though regarding flexibility (and science either...). It would make sense that you differentiate between "passive" or "active" static stretching. I will take the time and share the stuff I don't agree with later. Anyways keep up the good work.

  • @E4zyp34zyl3m0nsq33ZY
    @E4zyp34zyl3m0nsq33ZY 2 роки тому

    You mentioned about all the research that’s already out there, would you be able to organise a list of material on for different areas that we enthusiasts could go check out on an on going basis? Add stuff as you go kind of thing even if it’s just titles to chase down ourselves (Maybe you’ve done this already I dunno ) Thanks for the content again, I thought it was really good.

  • @dashingdreww1185
    @dashingdreww1185 2 роки тому +1

    Do you think the office job will ever change like a mandatory breaks to move around at least an hour at a time or will that never change

  • @nathans.2827
    @nathans.2827 2 роки тому +1

    Yo PJ thanks for the vid, I’m 14 and looking to improve my athletic skills, but I’m overwhelmed with all this info and I do so much research, any recommendations?

    • @gabefife951
      @gabefife951 Рік тому

      Oh tell me abt it, I’m also 14 but I’m stuck on mobility/stretching/flexibility, all the things he is saying is making me second guess everything

  • @giovannisanchez3478
    @giovannisanchez3478 2 роки тому

    Paul, long time listener, first time commenter. What's ur opinion on calisthenics? I've been wanting to transform my body and be more athletic and mobil, I feel very robotic, I feel like Id like to throw a shot at Calesthetics along with my Fat don't Fly routine... Please lmk, appreciate u.

  • @joshwayy2brazzyyy_126
    @joshwayy2brazzyyy_126 Рік тому

    times stamps would really be great, love the vids tho!👍🏽

  • @kennyho4152
    @kennyho4152 2 роки тому

    As the researcher says that static stretching over 2mins will damage neuromuscular strength, any thoughts on that?

  • @gogomilacik1947
    @gogomilacik1947 2 роки тому

    Hi I could ask what is the best back rehabilitation because I grew up fast and now I have problems with my back

  • @Trfq5636
    @Trfq5636 2 роки тому +1

    What do you suggest I do sitting at school? Sitting on the floor isn’t really an option and standing up for too long isn’t really an option either. Is there a way I can sit in my chair differently throughout the day or find ways to move?

    • @pjfperformance
      @pjfperformance  2 роки тому +3

      I wouldn’t stress it too much. Just stand up as frequently as possible even if it just standing up for 1 minute after 30 minutes of sitting. And once you get home I would stay out of chairs. Rest on the floor at home.

  • @aleksakesar8909
    @aleksakesar8909 2 роки тому

    What do you think about isometrics during the season?

  • @elifitzgerald2961
    @elifitzgerald2961 2 роки тому

    Paul question for you ,, I’m considering buying macmclung program elite got a 31inch vert at 17 have good plyometric experience got my vert to 31 by doing all bodyweight ploys recently joined a gym never properly done leg weights and my squat is 60kg x3 one time I ever done it if I get macmclung program elite version will this be best option for me Do you think ? I hope to achieve a 36+ inch vert

    • @sv1m
      @sv1m 2 роки тому

      I think the vert code elite would be a better option. I might be wrong tho.

  • @dawathletics
    @dawathletics 2 роки тому

    Mobility is about the amount of force you can produce in.4 seconds within that joint ROM

  • @andydufrin2426
    @andydufrin2426 Рік тому

    Im 45 two years ago i was training for split....i had only little progress and i feel my body somtimes tighter....how i know i reach my limit in range motion coz it seem im a bit stuck

  • @MqxsMinecraft
    @MqxsMinecraft 2 роки тому +1

    What do you think about the quote that “good teachers were bad players”

    • @pjfperformance
      @pjfperformance  2 роки тому +1

      Sometimes it’s true. Most the great NBA players who I’ve watched train other players weren’t very good at coaching. But sometimes good players are great coaches. Just depends on the person.

  • @ralphilagan8832
    @ralphilagan8832 Рік тому

    I'm from Philippines how can I buy durability code?

  • @tomasandre1253
    @tomasandre1253 2 роки тому

    Do you have any tips on how not to loose speed on an approach jump, if you do how would you pratice it? 🦑🦑

  • @mrgrumpycat9049
    @mrgrumpycat9049 2 роки тому +1

    KOTguy has been real quiet since this dropped

    • @jariushill814
      @jariushill814 2 роки тому

      Facts. I don’t who to listen to🤦🏽‍♂️

  • @semisitaufa5162
    @semisitaufa5162 2 роки тому

    YOU HAVE TO TRY PICKLEBALL!!!

  • @user-zd9zr5sl3c
    @user-zd9zr5sl3c 2 роки тому

    Imagine getting Tim Grover on that podcast.. jesus

  • @gnanasundaramkandan1885
    @gnanasundaramkandan1885 9 місяців тому

    Bbye

  • @jeffmax2941
    @jeffmax2941 2 роки тому

    The whole thing no demonstration I'm not understanding

  • @jeffmax2941
    @jeffmax2941 2 роки тому

    Not even a demonstration on any stretches so how am I supposed to know

    • @pjfperformance
      @pjfperformance  2 роки тому +6

      This is a podcast.

    • @jeffmax2941
      @jeffmax2941 2 роки тому

      @@pjfperformance yeah but like examples to be seen

    • @jeffmax2941
      @jeffmax2941 2 роки тому

      @Sabrina Lovely 💙💙 not spanish

    • @CaioSantos-tz6kv
      @CaioSantos-tz6kv 2 роки тому

      @@jeffmax2941 Bro, what are u complaining abt? U have access to the whole youtube, tons of information on your fucking hand, just go do a research bro

    • @jeffmax2941
      @jeffmax2941 2 роки тому

      @@CaioSantos-tz6kv I hear u the man can ball have u watched his 1 on one game on utube

  • @claudiomonda1090
    @claudiomonda1090 8 місяців тому

    😂

  • @ente866
    @ente866 11 місяців тому

    No one even understands and me included, how much we can get from common sense.

  • @garymartin23
    @garymartin23 2 роки тому +1

    🦑

  • @zwilliamsbrackett
    @zwilliamsbrackett 2 роки тому

    A goat