Isaiah, your so funny and cool and would love to see more of these type of commentary and workout videos, also can you upload a video explaining the types of training cycles, what they do, and what to do in them? Thank you and keep up the good work! 👍
A huge thanks from France for the motivation and the knowledge you're sharing. Your consistency in the effort really motivates me to keep the direction! See ya bro✌
From what I’ve learned so far about doing power/elastic cycles is that the benefit from doing them doesnt happen while your doing it, so it feels like your vertical goes down and it does for a little bit. And then I get back into that max strength phase and then the benefits from power/ elastic phase kick in. I feel it because my max strength number are lower for short period and then I hit a PR and can rep my previous PR dang near, vert goes up, speed goes up. Also your body needs a short period to get away from heavy heavy lifting to make a good adaption, where a power/elastic phase can allow that to happen, and still strength training just less often. The body isn’t always gonna jump it’s highest all the time, it’s gonna fluctuate. And I do my max strength phases for 3-4 weeks, take a deload week (still lifting just going easy on myself but still challenging, still jumping) and then I’ll determine to do another max strength phase depending on how im feeling. And repeat till your know that you need to step away to recover. So I’ll double up strength phases if I have to but really never double up on power/elastic phase because after the first couple of weeks of power training, benefits usually taper off ( small increase in the RFD gains) other then the added benefit of the recovery away from strength training, it’s benefits are not as helpful.
I feel like it’s pretty simple. P= f*v. Power is a derivative of max strength, get stronger (“f”) and you’ll get more powerful. Like if your squat goes up 30lbs (and you stay around the same weight), obviously you’re previous max is gonna move at a faster bar speed so there’s really not really a need to do a power cycle with 70% of your max trying to move it at a faster speed bc you already know it’s gonna move faster than before bc you’re stronger. Plus you could say you’d have to jump with the weight to truly move it at max intent otherwise you’ll be decelerating. Especially since you already train the opposite end of the spectrum with your max jumps and sometimes sprints (your “v”) and use Olympic lifts as a way to bridge the gap between force and velocity, you don’t need much power or elastic work bc you’re getting that concurrently with jumps and sprints and Olympic lifts. You’re checking the high bar speed box and your jump technique is flawless. If you’re squat goes from 410 to 500 and you only gain a couple pounds, you’ll absolutely be jumping 52in or more. Idk that’s my thoughts about it
And I’ll add to it: power work should be used as a means to get stronger. You probably saw gains with your first power cycle bc you actually got stronger as a result of moving the weights faster. And I was also going to say, with someone at your level, your RFD is probably just about maxed out, your nervous system is crazy efficient at rate coding and turning on motor units etc. You don’t have to be able to produce force faster, you just have to produce MORE force, which also increases RFD. Powerlifters can’t jump crazy high bc they produce a high amount of force but over a long time. Your body already knows how to produce force quickly and efficiently.
@@IsaiahRivera1 the tough part is how to get stronger but also avoid accommodation and burn out at the same time😂. Westside did a great job of mixing up the squat varieties on their max effort days with their guys to get them stronger, and so far THP has done a great job at having a lot of variety as well which I love. But yeah it’s gonna be tough to program for you if you only really respond to max or absolute strength work haha there’s only so many truly stressful/effective exercises you can use to increase those qualities lol. Definitely curious to see what you and John come up with!!!
Hi Isaiah I’ve been a long time subscriber just wanted to let you know besides the squat all these exercises are snap city! Keep posting though I’ve enjoyed your channel for such a long time and also motivated me on my journey thanks
First off love & respect the content Isaiah, second was a question … Could you give us some sets and reps for your workouts ranging from if the amount a beginner/intermediate/advance lifter should do? It would go a long way bro only if you got around to it, much appreciated regardless!💯
My theory about your training: You already have so many jumps in your training history that you're super efficient at transferring your available strength into your jumps and without the max strength work you're losing the super boost to your cns to fire through your neurons at their highest capability.
I was thinking the same thing with CNS. That heavy arse weight potentiates that nervous system to fire and thus helps the jump. The more I think about it the conjugate system (working all modalities at once ie: strength, elastic, hypertrophy in a training period vs having a training period for each modality) MIGHT be a good way for you to go man?? But what the heck do I know? Lol
Heard you talking about different cycles of training a few times, but I couldn’t find all of them listed out anywhere. I was wondering what some of the main “themes” would be
Specificity. Could be maybe that you are already training the explosive end of the spectrum through dunking/sprinting. The power cycle is just a reduced strength stimulus overall.
Im 6’6 and 47 years old. Ive never played basketball at any level above high school. My 12 year old son challenged me to dunk one footed on a ten foot hoop and today i managed it with a size 7 and its all thanks to your videos. Thanks for taking the time to show and old duffer like me how to jump. Ps the main game changer for me was scraping the toe of the drive leg as i brought it through 🏀🔥
Yo Isaiah, I’m a fairly weak squater (around 1.4) body weight deadlift a bit more. I currently measured a 30 inch vertical. I’m pretty new to weights, would Olympic lifts be good for me or just regular strength training
Try using the sled and going faster with lighter weights and moving up as far as you can go using progressively more weight. Bruce Lee did studies into this. Squats and Dead Lifts are more dangerous long term. Try using sled and work legs on extension machines at higher motion speeds than normal, as the machine keeps the motion in control and avoids injury. Do this in a few week cycle and then switch things up going back to your normal program. Also rest periods and what you do during them make a huge difference. Also protein load right after workout, not more than 30 min, or you will miss a huge window for muscle growth.
I think it’d be funny and good for one of your skinny buddies with less bounce to do your workouts to see how they do and their progress…but like you were sayin at the beginning of this one…it’s a dilemma to consider the drawbacks of a not so serious workout buddy but if you found a good one your gains might increase . All about dem gains gettin up! Do you do any sit to jump training?
i’m guessing there’s a sweet spot for the two foot jump where increasing RFD only gives diminishing returns. and after you hit that sweet spot, the loss in strength outweighs the very little gains in RFD.
Maybe your elastic cycle affects your CNS in a way that would decrease your two foot jumps. Wouldn't say overworked but that quality is being stressed and there just isn't enough for a maximal two foot jump? Where as the max strength cycle doesn't affect your CNS as much since force outputs aren't as high as when you're doing maximal jumps
I think that even though you may be more powerful for literally pushing off the ground after a power cycle - your force absorption is better after a strength cycle. I think your body is better at decelerating your approach after a strength cycle and therefore you’re losing less energy on the plant and block. Your ability to absorb force either limits or helps your ability to produce it. I notice that when I do too much power I blow through my plant more often and wish I could have spent a little more time braking to put more force into the ground. It feels like I don’t even get a chance to use all the power I got if my strength isn’t there. You don’t have a power issue after a power cycle, you have a force absorption issue because you’re attacking the ground so hard on the penultimate and cant amortize as well. That’s my theory.
Yo wassup, I'm 17 and i stopped to constantly training two months ago, I want to start again, my train consisted in One light session of plyos (max of One hour) and a day of basic exercise in the gym but every time with eavy weights using the contrast method (One ex of weights and One of plyos), then during the week i do team's trainings and when i can i dunk on a lower rim. Let me know what you guys think and thanks.
To answer your questions about cycles, you’re forgetting the slight differences in neurological priming and tendon tension between a single leg jump and a two leg jump. Two leg jumps require longer ground contact and different coordination than one leg jumps. Concentric lifts benefit double leg jumps far more than single leg jumps which have to be training differently. One is training strictly to overcome inertia while the other is training to use inertia more so. There’s also a slight negative correlation between the elasticity needed in tendons for single leg jumpers and double leg jumps due to the effect of weight training on muscle tensile. You can look at studies between sprinters and track jumpers training differences. Particularly the soviets.
Hi! How to maintain strength during rfd cycle? How much weeks does rfd cycle usually last? What should be the volume and intensity for absolute strength during this cycle?
Depends on what part of the season you want to be jumping high in. I would hammer away at max strength and then use the basketball as you power/elastic work
Maybe the reason that you see better results doing max strenght and hyperthopfy. Could be you RDF and elasticity is super high and therefore is not limiting your progress. Strenght would be the best thing to improve so that it would as good as your power production. Not saying you are weak here XD thats not the case. Just that you RDF and elasticity is better compared to your strenght.
I am a newbie(1 year on the gym+40inch max vert) and i also work that way. Doing max/absolute strength makes me jump my best almost all the time, but when I try to train power/speed-strength my RSI goes up but my vert drops a lot. very strange
Hey Daniel. What are all the cycles that you go through? I only know about Strenght, power and elastic cycles, but I don't know the different types of training that each one has. I would really appreciate your help
My sons, a basketball player when you’re in the paint being boxed out, pushing and shoving, you gotta go up off of 2 feet you don’t get no penultimate.
My thoughts: Your power cycles probs don’t work because 1. You’re a 2 foot jumper and you spend a lot of time producing force. Naturally big heavy movements where you have to create force over a longer time are going to “transfer” better to your jumping. Obviously taxing on the body, but not surprising that you jump well after a deload. If you were a 1 footer, different story. 2. Considering this - your power cycles (lifting submaximal weights fast & elastic work) are probably not stimulating enough to support your jump style. While it may be good switch it up from always doing heavy work, maybe only doing for a few weeks might be a better option as opposed to a few months if your goal is to continue to increase your jump ceiling - or even microdosing heavy lifts throughout your power cycle to atleast maintain strength levels. That way you can continue to improve your RFD, but still maintain your peak force outputs. But remember, everything in the weight room is general. It’s a mistake thinking your power work is going to be more “sport-specific” and make your jump higher. Just my 2 cents.
Maybe your power/elastic cycle is too hard to recover from (probably too much volume). For me as an average athlete (sprinter). Cutting back on general strength and only focusing on high speed work, works very well.
I was never as elite as you my best 1 foot jumps were about 40-42 inches and 2 foot jumps were about 35-40 inches. I only sustained that level for about a 2 year period b4 patellar tendinitis for the 5th time killed my jumping. I studied exercise science and a lot with patellar tendons jumping etc but by no means do I know it all when it comes to jumping. My guess is the power and elastic cycles simply weren't enough of a stimulus for your 2 foot jump to increase. Maybe the transfer of that training for you doesn't actually help you recruit more fibers or motor units and doesn't enhance your rate of force of development of your normal 2 foot max jump. Its novel enough for your nervous system and your motor units better synchronized for 1 foot jumping based on.the training u were doing. The max strength cycles are seemingly enough of a stimulus for you to recruit enough fibers and/or motor units that translates to your max 2 foot jump power. Its really cool to hear that and at least you know what your body responds well to bc there's only a handful at your jumping level.
and with this being the case I would definitely prioritize hypertrophy and max strength cycles since that helps your 2 foot the most... makes me think of muscular football players with great verticals Now if u wanna be a true contrarian stick with the power cycles and start winning all kinds of dunk contests jumping only off of 1 foot that would be crazy 😄
Just to add that I watched your whole workout, which was really good, but why not speed up movement on the calf machine. Bruce Lee claimed you can get huge strength gains from lighter weights at higher speeds!
I think elastic cycles would help most athletes jump higher (especially those with lower training ages) the same way you said 3x5 on compounds would give comparable progress in the first few years of lifting anyways. For someone like yourself, adding a bunch of extra muscle mass at this point in your career probably wouldn't yield much better results than just maximizing peak strength/power output. In other words, at an elite level, specificity becomes exponentially more important in order to continue optimizing performance. The same way a power clean is more effective at increasing vertical during a peaking phase than a slow eccentric paused back squat due to its similarity, programming lifts with longer periods of force output would be more specific to a 2 foot jump (as opposed to short GCT elastic work) and would probably yield better gains. I remember John talking about how "the thing that makes you a great 1 foot jumper is the same thing that makes you suck off 2" and vice versa, which is why we rarely ever see athletes that can do both at an elite level (aka Westbrook, Chris Spell, etc.) A study on this would be insane, but honestly I don't know where the hell we would find enough participants 😂
That’s what traditionally is taught. But I jumped higher when I went through a hypertrophy cycle and then into max strength, and then lower during a power cycle which is veryyyyy contrarian
I think you've incorrectly mixed up power and rate of force development. Rate of force development describes how quickly you can increase your force output, it doesn't describe power. High rate of force development would just be a steep positive gradient on a force time graph where your force output increases quickly, whereas high power could be with sustained high forces over times. RFD is measured in N/s whereas Power is measured in Nm/s or Watts An example lets say your you have this graph F,t= [0,0] , [5,1] , [6,2] [0,3]. Your highest rate of force development is between t=0 and t=1. This would be calculated by doing (5-0/1-0)=4 N/s your force has increased by 5 you developed force more quickly than from t=1 to t=2. As for power (F*d/t) your highest power will be between t=1 and t=2 because your force output between then is the average of 5 and 6 so 5.5 and the duration is 2-1, we don't know the distance but it will at least be greater than the distance travelled between t=0 and t=1 because the forces are higher. This gives a power of 5.5*d2. Now lets compare to the power between t=0 and t=1, we would have 2.5*d1/1. So we have 5.5*d2 and 2.5*d1. d2 is going to be higher because the bar is at a higher velocity, however even if we assume the distance travelled is the same the power is still higher for t=1->2 than it is for t=0->1.
While I believe that this is right from a physics based standpoint (AP 2 student here) I don’t know that it actually applies in this context because most people don’t typically think of “power” as being defined as P=F*d/t (most ppl would say a hydraulic press is “powerful” even tho they’re super slow)
@@tyh7285 In the context of jumping or sport science the distinction definitely matters. Different exercises target different things. For example people will pick a trap bar jump because it has higher peak power than a hang power clean. This doesn't mean the exercises is better if you are looking to improve rate of force development. Ignoring that distinction is how people make the mistake of believing loaded jumps are a replacement for olympic lifts in training.
@@ayeauewashunt9058 Do you mean the trap bar jump? Personally I'd say power clean from blocks or a hang would be good. But that doesn't mean you should use trap bar jumps, just in a hypothetical scenario where you could only choose one. The reason i would say this is because you have higher RFD in the second pull of the power clean. The trapbar jump might help more in your drive phase. If you mean deadlifts then my answers quite different. Id say it depends on your strength level. Deadlifts and power cleans are mostly targeting different things, max force vs power and rfd. You should probably do both. Increasing your max strength will also help improve rfd but its from different adaptations than power cleans provide so you might as well do both.
Hmmm maybe your overstrained by the time you get to power stuff or your losing strength instead of maintaining it? But I’m still trying to dunk instead of touch rim at 5-10 😂
Oh, Zay I always wanted you to say What about genetics, Do you know Victor Poletaev? If no, watch on CZcams, he's volleyball player He had 49inches of vertical IN 19 YEARS OLD And he didn't even lift, just track and field; volleyball Just enjoy
I hate to say it but it seems I was right about what I said about your previous vids on how the squats have caused you a plateau and those snatch lifts you do have no benefit to your hops isaiah
No it won't. Vertical jump is a genetic trait since you are born with a certain muscle fiber distribution. You can't change your vertical jump any more than you can train your height or IQ.
@@janoycresva276 he went from 24-36 then 36-46 then 46-50.5☠️ vertical jump is just how much force u can output into the ground and how fast u output it relative to ur body weight there’s studies proving that but I guess Janoy Cresva knows more than professionals🤣
@@joshbob4007 No, he didn’t, that’s literally impossible because vertical jump is a genetic trait like height or IQ. He is not an expert & neither are you. All you’re doing is trying to use an appeals to authority fallacy & claiming there are “studies” when there are none & you never provided any.
Find out how the average athlete I train gains 4 inches of vertical in 6 months(based on polls I’ve taken) by clicking here: www.thpstrength.com
Isaiah, your so funny and cool and would love to see more of these type of commentary and workout videos, also can you upload a video explaining the types of training cycles, what they do, and what to do in them? Thank you and keep up the good work! 👍
A huge thanks from France for the motivation and the knowledge you're sharing. Your consistency in the effort really motivates me to keep the direction! See ya bro✌
From what I’ve learned so far about doing power/elastic cycles is that the benefit from doing them doesnt happen while your doing it, so it feels like your vertical goes down and it does for a little bit. And then I get back into that max strength phase and then the benefits from power/ elastic phase kick in. I feel it because my max strength number are lower for short period and then I hit a PR and can rep my previous PR dang near, vert goes up, speed goes up. Also your body needs a short period to get away from heavy heavy lifting to make a good adaption, where a power/elastic phase can allow that to happen, and still strength training just less often. The body isn’t always gonna jump it’s highest all the time, it’s gonna fluctuate. And I do my max strength phases for 3-4 weeks, take a deload week (still lifting just going easy on myself but still challenging, still jumping) and then I’ll determine to do another max strength phase depending on how im feeling. And repeat till your know that you need to step away to recover. So I’ll double up strength phases if I have to but really never double up on power/elastic phase because after the first couple of weeks of power training, benefits usually taper off ( small increase in the RFD gains) other then the added benefit of the recovery away from strength training, it’s benefits are not as helpful.
I feel like it’s pretty simple. P= f*v. Power is a derivative of max strength, get stronger (“f”) and you’ll get more powerful. Like if your squat goes up 30lbs (and you stay around the same weight), obviously you’re previous max is gonna move at a faster bar speed so there’s really not really a need to do a power cycle with 70% of your max trying to move it at a faster speed bc you already know it’s gonna move faster than before bc you’re stronger. Plus you could say you’d have to jump with the weight to truly move it at max intent otherwise you’ll be decelerating. Especially since you already train the opposite end of the spectrum with your max jumps and sometimes sprints (your “v”) and use Olympic lifts as a way to bridge the gap between force and velocity, you don’t need much power or elastic work bc you’re getting that concurrently with jumps and sprints and Olympic lifts. You’re checking the high bar speed box and your jump technique is flawless. If you’re squat goes from 410 to 500 and you only gain a couple pounds, you’ll absolutely be jumping 52in or more. Idk that’s my thoughts about it
And I’ll add to it: power work should be used as a means to get stronger. You probably saw gains with your first power cycle bc you actually got stronger as a result of moving the weights faster. And I was also going to say, with someone at your level, your RFD is probably just about maxed out, your nervous system is crazy efficient at rate coding and turning on motor units etc. You don’t have to be able to produce force faster, you just have to produce MORE force, which also increases RFD. Powerlifters can’t jump crazy high bc they produce a high amount of force but over a long time. Your body already knows how to produce force quickly and efficiently.
Agreed!!
@@IsaiahRivera1 the tough part is how to get stronger but also avoid accommodation and burn out at the same time😂. Westside did a great job of mixing up the squat varieties on their max effort days with their guys to get them stronger, and so far THP has done a great job at having a lot of variety as well which I love. But yeah it’s gonna be tough to program for you if you only really respond to max or absolute strength work haha there’s only so many truly stressful/effective exercises you can use to increase those qualities lol. Definitely curious to see what you and John come up with!!!
“v”is given by mom，“f”is gained by hardworking
power is force*distance/time or energy/time
Hi Isaiah I’ve been a long time subscriber just wanted to let you know besides the squat all these exercises are snap city! Keep posting though I’ve enjoyed your channel for such a long time and also motivated me on my journey thanks
First off love & respect the content Isaiah, second was a question …
Could you give us some sets and reps for your workouts ranging from if the amount a beginner/intermediate/advance lifter should do? It would go a long way bro only if you got around to it, much appreciated regardless!💯
Good job!!!
Gonna try these!
thanks buddy
My theory about your training:
You already have so many jumps in your training history that you're super efficient at transferring your available strength into your jumps and without the max strength work you're losing the super boost to your cns to fire through your neurons at their highest capability.
That could be part of it for sure!
what
I was thinking the same thing with CNS. That heavy arse weight potentiates that nervous system to fire and thus helps the jump. The more I think about it the conjugate system (working all modalities at once ie: strength, elastic, hypertrophy in a training period vs having a training period for each modality) MIGHT be a good way for you to go man??
But what the heck do I know? Lol
This is my wife’s account lol. It’s Davis P here with that comment ^^
😂
Heard you talking about different cycles of training a few times, but I couldn’t find all of them listed out anywhere. I was wondering what some of the main “themes” would be
Specificity. Could be maybe that you are already training the explosive end of the spectrum through dunking/sprinting. The power cycle is just a reduced strength stimulus overall.
you are so good at jumping, i literally copied your work out and got 1 inch in a day!
Im 6’6 and 47 years old. Ive never played basketball at any level above high school. My 12 year old son challenged me to dunk one footed on a ten foot hoop and today i managed it with a size 7 and its all thanks to your videos. Thanks for taking the time to show and old duffer like me how to jump. Ps the main game changer for me was scraping the toe of the drive leg as i brought it through 🏀🔥
That’s amazing man!!
Yes thanks to isaiah for trying to do a positive vid but it's mostly likely because your tall and you where a baller is why your where able to dunk
Yo Isaiah, I’m a fairly weak squater (around 1.4) body weight deadlift a bit more. I currently measured a 30 inch vertical. I’m pretty new to weights, would Olympic lifts be good for me or just regular strength training
power cleans and hang cleans are golden, watch their tutorials on how to make them jump specific
Crazy how your legs don't look massive, but they are super strong.
Tendon strength
@@jacobbruner1 so just workout and it will increase tendon strength?
Try using the sled and going faster with lighter weights and moving up as far as you can go using progressively more weight. Bruce Lee did studies into this. Squats and Dead Lifts are more dangerous long term. Try using sled and work legs on extension machines at higher motion speeds than normal, as the machine keeps the motion in control and avoids injury. Do this in a few week cycle and then switch things up going back to your normal program. Also rest periods and what you do during them make a huge difference. Also protein load right after workout, not more than 30 min, or you will miss a huge window for muscle growth.
What’s ups Isaiah your my favorite pro dunker
I think it’d be funny and good for one of your skinny buddies with less bounce to do your workouts to see how they do and their progress…but like you were sayin at the beginning of this one…it’s a dilemma to consider the drawbacks of a not so serious workout buddy but if you found a good one your gains might increase . All about dem gains gettin up! Do you do any sit to jump training?
i’m guessing there’s a sweet spot for the two foot jump where increasing RFD only gives diminishing returns. and after you hit that sweet spot, the loss in strength outweighs the very little gains in RFD.
I agree.. and it’s possible I’m always working on RFD with my 3 hour sessions lol. Doing power work might just be beating a dead horse
@@IsaiahRivera1 what does rfd mean?
@@maxi3321 rate of force development I think
Maybe your elastic cycle affects your CNS in a way that would decrease your two foot jumps. Wouldn't say overworked but that quality is being stressed and there just isn't enough for a maximal two foot jump? Where as the max strength cycle doesn't affect your CNS as much since force outputs aren't as high as when you're doing maximal jumps
At roughly what training age did you see diminishing returns in power/elastic phases and more potency in max strength
3-4 years in
I think that even though you may be more powerful for literally pushing off the ground after a power cycle - your force absorption is better after a strength cycle. I think your body is better at decelerating your approach after a strength cycle and therefore you’re losing less energy on the plant and block. Your ability to absorb force either limits or helps your ability to produce it. I notice that when I do too much power I blow through my plant more often and wish I could have spent a little more time braking to put more force into the ground. It feels like I don’t even get a chance to use all the power I got if my strength isn’t there. You don’t have a power issue after a power cycle, you have a force absorption issue because you’re attacking the ground so hard on the penultimate and cant amortize as well. That’s my theory.
Hey Isaiah do you wear lifting shoes when you lift or just regular sneakers?
Lifting shoes, it’s just they’re packed away right now because of moving
Hi Isaiah, my theory would be is that olympic weightlifting isnt the best training apporach to improve ROFD, thats just me.
Yo wassup, I'm 17 and i stopped to constantly training two months ago, I want to start again, my train consisted in One light session of plyos (max of One hour) and a day of basic exercise in the gym but every time with eavy weights using the contrast method (One ex of weights and One of plyos), then during the week i do team's trainings and when i can i dunk on a lower rim.
Let me know what you guys think and thanks.
To answer your questions about cycles, you’re forgetting the slight differences in neurological priming and tendon tension between a single leg jump and a two leg jump. Two leg jumps require longer ground contact and different coordination than one leg jumps. Concentric lifts benefit double leg jumps far more than single leg jumps which have to be training differently. One is training strictly to overcome inertia while the other is training to use inertia more so. There’s also a slight negative correlation between the elasticity needed in tendons for single leg jumpers and double leg jumps due to the effect of weight training on muscle tensile. You can look at studies between sprinters and track jumpers training differences. Particularly the soviets.
Hi! How to maintain strength during rfd cycle? How much weeks does rfd cycle usually last? What should be the volume and intensity for absolute strength during this cycle?
what is rfd?
oh wait nvm
why does john say not to increase weight on isometrics?
how long would you train power before a basketball season begins?
Depends on what part of the season you want to be jumping high in. I would hammer away at max strength and then use the basketball as you power/elastic work
Ayo @Isaiah Rivera what can i do to avoid backpain?
What’s a power/elastic cycle
Ive put 4 inches on my standing vert. Something ive never seen done before.
Maybe the reason that you see better results doing max strenght and hyperthopfy. Could be you RDF and elasticity is super high and therefore is not limiting your progress.
Strenght would be the best thing to improve so that it would as good as your power production.
Not saying you are weak here XD thats not the case.
Just that you RDF and elasticity is better compared to your strenght.
I am a newbie(1 year on the gym+40inch max vert) and i also work that way. Doing max/absolute strength makes me jump my best almost all the time, but when I try to train power/speed-strength my RSI goes up but my vert drops a lot. very strange
Whats RSI
@@negativexbranch1074 reactive strength index
Same exact thing that happened to me. My RSI improved A TON
how are you measuring RSI?
Hey Daniel. What are all the cycles that you go through? I only know about Strenght, power and elastic cycles, but I don't know the different types of training that each one has. I would really appreciate your help
do you do it everyday
I got terrible shinsplints, what should i do besides tibialis raises to cure it
Load management
My sons, a basketball player when you’re in the paint being boxed out, pushing and shoving, you gotta go up off of 2 feet you don’t get no penultimate.
My thoughts:
Your power cycles probs don’t work because
1. You’re a 2 foot jumper and you spend a lot of time producing force. Naturally big heavy movements where you have to create force over a longer time are going to “transfer” better to your jumping. Obviously taxing on the body, but not surprising that you jump well after a deload. If you were a 1 footer, different story.
2. Considering this - your power cycles (lifting submaximal weights fast & elastic work) are probably not stimulating enough to support your jump style. While it may be good switch it up from always doing heavy work, maybe only doing for a few weeks might be a better option as opposed to a few months if your goal is to continue to increase your jump ceiling - or even microdosing heavy lifts throughout your power cycle to atleast maintain strength levels. That way you can continue to improve your RFD, but still maintain your peak force outputs.
But remember, everything in the weight room is general. It’s a mistake thinking your power work is going to be more “sport-specific” and make your jump higher.
Just my 2 cents.
Can i find your elastic workouts on your youtube?
Yeah it’s the last two lifting vids I uploaded
Maybe your power/elastic cycle is too hard to recover from (probably too much volume).
For me as an average athlete (sprinter). Cutting back on general strength and only focusing on high speed work, works very well.
Whats is this exercise? 4:40
YESSIRRR
How do you lift so heavy while staying lean
Diet bro!
I was never as elite as you my best 1 foot jumps were about 40-42 inches and 2 foot jumps were about 35-40 inches. I only sustained that level for about a 2 year period b4 patellar tendinitis for the 5th time killed my jumping.
I studied exercise science and a lot with patellar tendons jumping etc but by no means do I know it all when it comes to jumping.
My guess is the power and elastic cycles simply weren't enough of a stimulus for your 2 foot jump to increase. Maybe the transfer of that training for you doesn't actually help you recruit more fibers or motor units and doesn't enhance your rate of force of development of your normal 2 foot max jump.
Its novel enough for your nervous system and your motor units better synchronized for 1 foot jumping based on.the training u were doing.
The max strength cycles are seemingly enough of a stimulus for you to recruit enough fibers and/or motor units that translates to your max 2 foot jump power. Its really cool to hear that and at least you know what your body responds well to bc there's only a handful at your jumping level.
and with this being the case I would definitely prioritize hypertrophy and max strength cycles since that helps your 2 foot the most... makes me think of muscular football players with great verticals
Now if u wanna be a true contrarian stick with the power cycles and start winning all kinds of dunk contests jumping only off of 1 foot that would be crazy 😄
40inch or more are not "elite" but it's still more than the average NBA player, which is very good imo 😂👍
doesn't diet affect vert fluctuation?
It can yeah
Have you noticed, at least in this video, how your heels come off the floor as you descend?
Just to add that I watched your whole workout, which was really good, but why not speed up movement on the calf machine. Bruce Lee claimed you can get huge strength gains from lighter weights at higher speeds!
I can currently jump 28 inches with one foot and focusing on jumping 72 inches off with one foot
I’m tryna get a 54 max
Bro, that's called flying 😭
I have 34 now off 2 foot I’m trying to get 79.
@K1ngTrxshPvP 79 is pretty unrealistic that's a vert of 6'5...
@@nathansinclair1213 nah 79 might be possible in 2600
i have knee pain and cant find the best things to heal it its called jumbers knee btw pls help me fix this
Watch my knee pain video!
Some Kroha workout over here, what do you think?)
czcams.com/video/do4gteja24g/video.html&ab_channel=GorillasGang
I think elastic cycles would help most athletes jump higher (especially those with lower training ages) the same way you said 3x5 on compounds would give comparable progress in the first few years of lifting anyways.
For someone like yourself, adding a bunch of extra muscle mass at this point in your career probably wouldn't yield much better results than just maximizing peak strength/power output. In other words, at an elite level, specificity becomes exponentially more important in order to continue optimizing performance.
The same way a power clean is more effective at increasing vertical during a peaking phase than a slow eccentric paused back squat due to its similarity, programming lifts with longer periods of force output would be more specific to a 2 foot jump (as opposed to short GCT elastic work) and would probably yield better gains.
I remember John talking about how "the thing that makes you a great 1 foot jumper is the same thing that makes you suck off 2" and vice versa, which is why we rarely ever see athletes that can do both at an elite level (aka Westbrook, Chris Spell, etc.)
A study on this would be insane, but honestly I don't know where the hell we would find enough participants 😂
That’s what traditionally is taught. But I jumped higher when I went through a hypertrophy cycle and then into max strength, and then lower during a power cycle which is veryyyyy contrarian
I think you've incorrectly mixed up power and rate of force development. Rate of force development describes how quickly you can increase your force output, it doesn't describe power. High rate of force development would just be a steep positive gradient on a force time graph where your force output increases quickly, whereas high power could be with sustained high forces over times. RFD is measured in N/s whereas Power is measured in Nm/s or Watts
An example lets say your you have this graph F,t= [0,0] , [5,1] , [6,2] [0,3]. Your highest rate of force development is between t=0 and t=1. This would be calculated by doing (5-0/1-0)=4 N/s your force has increased by 5 you developed force more quickly than from t=1 to t=2. As for power (F*d/t) your highest power will be between t=1 and t=2 because your force output between then is the average of 5 and 6 so 5.5 and the duration is 2-1, we don't know the distance but it will at least be greater than the distance travelled between t=0 and t=1 because the forces are higher. This gives a power of 5.5*d2. Now lets compare to the power between t=0 and t=1, we would have 2.5*d1/1.
So we have 5.5*d2 and 2.5*d1. d2 is going to be higher because the bar is at a higher velocity, however even if we assume the distance travelled is the same the power is still higher for t=1->2 than it is for t=0->1.
While I believe that this is right from a physics based standpoint (AP 2 student here) I don’t know that it actually applies in this context because most people don’t typically think of “power” as being defined as P=F*d/t (most ppl would say a hydraulic press is “powerful” even tho they’re super slow)
@@tyh7285 In the context of jumping or sport science the distinction definitely matters. Different exercises target different things. For example people will pick a trap bar jump because it has higher peak power than a hang power clean. This doesn't mean the exercises is better if you are looking to improve rate of force development. Ignoring that distinction is how people make the mistake of believing loaded jumps are a replacement for olympic lifts in training.
Can’t believe I messed them up 🤦♂️ Thanks for this comment man!
@@actual_random wait so out of a power clean and a trap bar dead lift, which would be better for sprinting?
@@ayeauewashunt9058 Do you mean the trap bar jump? Personally I'd say power clean from blocks or a hang would be good. But that doesn't mean you should use trap bar jumps, just in a hypothetical scenario where you could only choose one. The reason i would say this is because you have higher RFD in the second pull of the power clean. The trapbar jump might help more in your drive phase.
If you mean deadlifts then my answers quite different. Id say it depends on your strength level. Deadlifts and power cleans are mostly targeting different things, max force vs power and rfd. You should probably do both. Increasing your max strength will also help improve rfd but its from different adaptations than power cleans provide so you might as well do both.
Hmmm maybe your overstrained by the time you get to power stuff or your losing strength instead of maintaining it? But I’m still trying to dunk instead of touch rim at 5-10 😂
Back squat is too deep imho and can cause some issues. Former CSCS certified trainer
@9:39 is that jerrell aka flyinghulk13
Yup!
Oh, Zay
I always wanted you to say
What about genetics, Do you know Victor Poletaev? If no, watch on CZcams, he's volleyball player
He had 49inches of vertical
IN 19 YEARS OLD
And he didn't even lift, just track and field; volleyball
Just enjoy
Don't tell me that is a jordan 4 I really couldn't see it clear enough tho
It sure is haha
How to jump with one foot without getting Shin splints
Load management
Топ🇺🇿
I hate to say it but it seems I was right about what I said about your previous vids on how the squats have caused you a plateau and those snatch lifts you do have no benefit to your hops isaiah
can't relate to people need a jim bro
💔 *Promosm*
No it won't. Vertical jump is a genetic trait since you are born with a certain muscle fiber distribution. You can't change your vertical jump any more than you can train your height or IQ.
He literally has increased his vert by training
@@joshbob4007 no, he hasn’t
@@janoycresva276 he went from 24-36 then 36-46 then 46-50.5☠️ vertical jump is just how much force u can output into the ground and how fast u output it relative to ur body weight there’s studies proving that but I guess Janoy Cresva knows more than professionals🤣
@@joshbob4007 No, he didn’t, that’s literally impossible because vertical jump is a genetic trait like height or IQ. He is not an expert & neither are you. All you’re doing is trying to use an appeals to authority fallacy & claiming there are “studies” when there are none & you never provided any.
@@janoycresva276 and you sound like an unathletic bum 😂