#1 Key to Preventing Injuries-Reduce Risk of Knee Pain, Shin Splints, Achilles and More!
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- čas přidán 8. 09. 2024
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This came in the right time I was planning to add basketball in my schedule again
Glad you liked it. Good luck!
Tore my acl this season, I’m a football player (soccer for Americans) and I play at a high level, I got my scholarship this year and due to COVID we had to have months off of playing, during this time I’d keep myself ticking over but never really anything serious, as lockdown restrictions eased I had a few mess around games with my friends and when the season started up went straight back to training, I think what this lad has to say is true I think I did too much too soon, I simply preformed a move id done hundreds of times in my life and a mixture of my stood getting stuck in the turf and my tendons maybe not being exposed to this kind of activity for a prolonged period of time literally has put my football career on hold, I’m now awaiting surgery for acl reconstruction (which is delayed due to COVID) and then can’t play again until 9-12 months of rehab, seriously lads and girls it’s not worth just throwing yourself in the deep end, I didn’t know at the time,but I wish I did.
Man , I'm telling you . If you invite KOT guy on your podcast , it will blow up .
Also , is it true that you give away free programs?
Facts
fr
it would probably not even be interesting though they just disagree on a lot of aspects
@@justus4423 even better actually tbh it’ll be an interesting debate
@@justus4423 🥱
That’s why it’s called progressive overload and not sudden overload, tendons and ligament take longer to adapt than muscle, though there are some ways you can enhance this(enhancing capillary density and blood flow through training) nothing beats consistency. Will you elaborate on capillary density and how to implement this to enhance tendon and ligament recovery and adaptation?
We will keep it in mind as we prepare future content for you guys!
Wish I knew this earlier but hopefully people see this and apply it to their training to avoid serious injury
Yes, so simple but 99% of people don’t do it
@@pjfperformance I am training 2 hours basketball and 1-2 hours strength, core training.İf I apply this %5 rule for 1 year. Can I train 4 hours for basketball and 1-2 hours strength at the end of the year ?
I feel you man
RESPECT on the upload schedule, seriously appreciate the hustle Paul🙌🏻
🙏🙏🙏
I totally agree with the carefull approach, but: The incline of 5% every week is not a linear growth (as your drawn line implies). It‘ exponential growth. And that’s where you have to be even more careful. In the beginning 5% is super small increment, but after a couple of weeks it is escalating quickly. So you have to find the point from wich you shouldn’t increase by 5% - because that could be an hour more - but instead by an absolut number, maybe an additional 10 min or a slight increase in intensity in an existing workout.
lol math
Focus on the concept not the numbers
What you're saying is increase 5% but with a diminishing returns up to a reasonable amount
In just a few words you explained something incredibly important !!!!!
I think this information should be sold for money:D because this is top tier
He is the Goat Man I really just wanna Meet Him once in My Life He Can Be My Guru🏀🏀🏀🏀
Thanks for the support!
i’ve been patient this whole week bc i heard you speak on this topic earlier and i had a set back from an injury now im working my way up gradually
This video uploaded at the right moment. Just sprained my ankle a week ago and got a knee pain a month ago. Thanks
Glad to help! 🙌🙌
Consistency is key
🙏🙏
Wanted one for shin splints
Thanx 🤩🤩
yessir 🙏🙏
Just touched the rim for the first time at 5´11´´ (1,80m for me, I´m german), because I changed my jump technique and got like 5 inches higher than before, and jumped way too much on the concrete floor. Got kind of a pain in my right shin since then, I wanted to just keep training but I think this might be an upcoming shin splint if I do so. Thanks so much for the tips, I will focus a lot more on my health from now on! Gotta rest for a couple days though..
This is me
Wow, this video just got me so much motivation. I have had shin splints for months playing basketball once a week but too intensely.
New lesson learned wish i watched this few years earlier
Sounds about right as I analyze family history of injuries. In attempting to understand why my father had a major ankle injury in highschool and a knee injury in his 30s despite being a 2 time all american athlete I think it really does come down to these spikes of activity. Being inactive due to whatever is happening in life and then going 100% out of inactivity likely contributed greatly to his injuries.
Big time! 🙏
Slow and steady wins the race 💪
💯💯
PJ been squiddin so hard on the Tube lately
Been following you since 2016, great content Peace from Tunisia ✌🇹🇳
Thanks for this. I thinka lazy Christmas, together with an ankle sprain in November is why I got Jumpers knee in january.
I`m gonna try doing daily isometrics and balance for my ankle and knee, strength twice a week for legs with slow reps. And only volleyball once a week, instead of 2-3 which I used to. Gotta get my tolarance up, especially when my ankle is still a bit stiff.
Well I wish I had known this kinda stuff earlier. I just suffered an unhappy triad right before finding your channel a week ago
Love you bro .... thanks is not enough for your teachings ....much appreciated love from India ❤️❤️ keep on doing same
Facts
🙏🙏
On Point Thank you
It’s so simple I love it.
thank you man
That's really great to learn more about injury ..Thanks
Thanks for this great advice. Definitely going to do this!
I was wondering why when I play ball after a couple days to a week off my knees would feel so much pressure so suddenly in comparison to the other days when there was little to no pain but I was consistent. Now I know. Thanks alot😁.
That’s what Nathanael Morton does he makes skill work once a week then twice then three then gradually increase
Going to do this routine now thanks 🙏
I was expecting some crappy advice bc that's all been seeing lately on other channels but this is great advice that doesn't knowing anything fancy
Such simple advice, but so powerful.
Thanks for another great video. Question is, how do I now slowly get into it AFTER an injury and one ankle that's significantly weaker?
THIS RIGHT HERE my number one question but for shin splints
We always recommend seeing your local health provider for proper rehab and medical advice.
@@ricojones7031 same man. I play bball just for fun, but my shin splints just seem to never go away. Even if i take a week or two off. Ive had them for so long that i dont even notice them until pressure is applied to my shins, thats when i feel like they might snap
The Prehab Guys programs are a good resource. I used their Achilles program to heal my partially tore tendon and I've had to take it slower than the program itself says to but I'm now at the low level plyometric stage and it feels great 😄👌
Hey what does increasing 5% of volume mean can you elaborate? If I’m playing 20 minutes and 5% of 20 minutes is 1 am I adding 1 minute to my work out??????
Na just calculate ur minutes and times it by 0.05
What do you think is 20 x 0.05 is🙄
i forgot u have to add that number to your 20 mins
Yeah I already understand that part but I don’t think you read my first question properly, if 5% of 20 is 1 and if you add that to your workout that’s 21 minutes, so he said add 5% per week which is adding 1 minute and then next week 1.05 which is too slow of an increase, that’s why I’m asking him to elaborate because he might mean it in another way
@@Sasson_ghebrehiwot oh ok my bad
Thanks! Very helpful info!
GREAT VIDEO
🙏🙏
I want to ask a question and if you can Coach to make a full video for the explanation. From where is starting this ability of adaption in our body, it’s our nerve system it’s our musculoskeletal system that slowly becoming stronger and provides stability, it’s the sympathetic or the parasympathetic that plays the main role, it’s our body brain, our receptors or the brain understands that our body is going throw a transformation and says "oh now I’m about to give the muscles and bones these proteins and these amino acids to adupt? I hope you read this. Thank you for sharing your work and for so what you do!
Can you talk about differences between internal rotation of femur and valgus?
Thank you so much for this
you speak the truth brother
how about groin injuries, quads, hamstrings, hip flexors, etc?
i’m glad i came across this. I am dealing with an acl injury right now, and I get to start my athletic program next month. What tips do you have for someone that has to transition to playing guard?
good point
thanks for the info!
thanks
This was helpful ☺️
Nice video n info
Bro all three of things have been affecting me especially my knee bro
Great tips, I am an aspiring professional footballer
This explains why lots of nba players are getting injured. It's because of the lqck of practice through progression. Very interesting.
Thanks so much for this is there any way we could make sure we have a 5 percent increase every week?
How do i fix my shin splints?.... I am a high flyer do some crazy plyos but one day my thumb got hit and i torn my ligament my thumb is all good now,but when i hit the court after my thumb recovery my shins were hurting like hell i have little swelling just under my knee
Plzzz help
Does your shin bone hurt? Is it better now? If yes then how did you fix it?
@@sofoklis1031 yes it's way better now I just used some stretches and Took rest for a week then gradually increase my excersizes...
@@kingghoops5182 cool
This is true
Bro if I knew this 2 years ago
But tysm
Go Build!
i had a turf toe (at least it looks like) injury last week. don't know how i even got it. it doesn't hurt it doesn't preventing me from walking or running. it's a bump on the side of the foot and my big toe has reduced flexibility. the day before i got this injury i ran at reatively fast pace on a new course and i must've stepped the wrong way and overextended my toe?
that's a possibility- we recommend getting it checked out!
@@pjfperformance thanks. i'll do that.
My shins hurt because of basketball and jogging its also my fault for increasing the distance of my jog too quickly im a new runner im trying to get a strong legs cause i got picked on basketball here in my school and i did a lil research and saw that shins splints is caused of over using your legs
Smart man
wish I knew this earlier
should u ice ur knees if u have pateller tandom pain
I had covid came back then had accilles pain
mine was soring so bad i havent played for a year cause of the pandemic then i suddenly played and got days of soreness
Please react to dexton crutchford he's insane bounce
Can i also ask workouts to be more explosive and faster
sometimes ill take one or two days off where i only do 2-2 hour sessions
That's exactly how I've got my 3tendonitis....
Yeah but like how did they get to that level, I’m trying to get 2 but my body can’t tolerate the stress and I begin whit overuse injury
I workout everyday same exact amount, and as soon as I try to dunk off one 1 time my shin hurts, I don’t get it
true
💯🙏
Coach can you talk about legs to wall after exrecise? Is it a good or a bad thing? Thx
Sounds good in concept but do you have any data to back it up?
I feel attacked🤣 bro said ppl aren’t playing no basketball then go do aau💀 that’s exactly what I did and ended up tearin a calf muscle
Is the concept fixed 5% increases OR exponential 5% increases?
ayo paul can u create a lil workout for bnounce that i can apply this to?
Is there any study of this?? If it is, please share 💪🏼 thx
No but everyone trusts him because he is the GOAT
@@regrations3914 lol
Yes, there is plenty. Google acute:chronic workload and have a browse. In short, the idea is that injuries occur when the workload (basketball training, strength training, etc.) exceeds the athletes work capacity. You build work capacity by gradually increasing your total volume of work, as paul suggests.
I'm doing around 8 hours a day and I'm 13 years old after I'm working out or doing some Plyometrics and after I'm running 1 mile or some speed workouts / agility... should I start doing the 5% thing or just stay where I am...
If any one can reply I Would appreciate it but if I start off with 25 minutes and every week I up it by 10 minutes will I be fine and be able to do what he says
Here after rupturing my Achilles jumping into basketball after 3 months
Stretching after practice...important or overrated?
it depends on what you're using it for!
@@pjfperformance so if I’m using it for a cool down... like I’m still confused about muscle length, I know you talked about in ur podcast that stretching only lengthens muscles for a short amount of time, but if they’re already shortened from a workout/practice, is it important to “relengthen” them with stretching, to avoid injuries in the next workout? Or is that wrong haha
Hey Paul, the 5% "rule" can be used for the resistance, the speed, and the plyometric training too ?
Thank you
It helps a lot to gradually increase those activities too. I've done it for most of my life.
Can someone explain the steps of how to do that
E Pawned’s video might help czcams.com/video/6JTiUnZGCic/video.html
What the hell is 5% how to measure that. Keep in mind each step is 1.5-3x your weight coming back at each knee.
Load Management lol
In hindi pls?
Có ôg nào việt nam ko
What shoes he got on?
does this apply to training after a deload
depends how long the deload was, but in general yes!
4 workouts a day?
Or 5
Yeah but like how did they get to that level, I’m trying to get 2 but my body can’t tolerate the stress and I begin whit overuse injury
Derrick rose watching this like 👁 👄 👁
Fuck it I’m doing this shit
I’ll start 25 mins a day
Inured
I blame COVID lockdown, made me so immobile
Thumbnail inured?
💎💎💎
🙏🙏
So basically progressive overload lol
Stop getting inured ?!
JESUS IS COMING SOON
Thanks
🙏🙏
JESUS IS COMING SOON