THPStrength

John: 00:00

What's up, guys? Welcome back to another THP Strength podcast. Today, it is gonna be just me and Austin. Reason being is our friend Isaiah has left us. He no longer wants to work with us anymore.

John: 00:12

It's been a tough day. Just kidding. I'm just kidding.

Austin: 00:13

At his house, though.

John: 00:14

Yeah. We're at his house. No. He's going to a family member's house or something. I don't know.

John: 00:20

He's traveling in New Jersey, so we are tasked with holding down the fort. The fort is now. Yeah. We're gonna we're gonna do the best we can. So today's topic is going to be oh, before we do Yeah.

John: 00:32

That a huge shout out to our sponsors over The at

Austin: 00:35

the premier jump training in the world, actually, jump coaching. It's amazing. It's crazy.

John: 00:40

I need you to put your suit on. Ready, action.

Austin: 00:43

THP, the premier jump coaching in the world. You wanna heal things? Feel better? Where's the script? Line.

John: 00:53

There is no line. Anyways, yeah, this this podcast is sponsored by THP, the premier jump coaching in the entire world. If you're looking to get healthier, jump higher, and be a better athlete, go to THP Strength dot com. Use discount code THP at checkout.

Austin: 01:07

That's my line.

John: 01:08

It's okay. You've you've fucked it up too many times.

Austin: 01:11

Was just coming and be like, wait. We should

John: 01:13

go But wait. There's more. No. This will do. Alright.

John: 01:17

So today's topic is going to be jumping off of one foot. How do you jump higher off one foot? What is our experience with jumping off one foot? Is it better than two foot? We are the two one foot experts over at THP.

John: 01:29

Austin has a 40 what what is your vertical today?

Austin: 01:33

It's 46. It's measured 46.

John: 01:35

He has a 46 inch vertical measured off one foot, and mine is just under 40 or right at 40. On my best jumps, probably probably 41, 42.

Austin: 01:44

Yeah. Wait.

John: 01:45

Between thirty nine and forty two. So all obviously, both of us have worked really hard hard at it, and I like to think that we we jump pretty freaking high. So, yeah, we'll we'll get into it. What is your progression? Did you start as a one foot jumper, two foot jumper?

John: 01:59

What is what is your story with one foot jumping? How did you get better As a kid.

Austin: 02:03

Alright. So this may be a little bit too much context, but I'm gonna give context. When I was in middle school, there was this girl named Makayla, and she was freakishly athletic. More athletic than all the men. Yeah.

John: 02:14

How old was she?

Austin: 02:15

Like 12. But she was like, you know, five five. She was smacking backboard off one foot. It was crazy. She jumped higher than all the guys, and I was like, she can do it.

Austin: 02:23

I could do it. So I started practicing one foot. I've been jumping off one foot since middle school. Yeah, I kinda just stuck with it.

John: 02:29

You know?

Austin: 02:30

When did you touch rim for the first time? I was in eighth grade. I was in eighth grade. I touched rim. I was about, like, $5.04 or something.

John: 02:36

$5.04?

Austin: 02:37

Yeah.

John: 02:37

You touched rim at five four?

Austin: 02:38

Yeah. It was a more my best jumping gabber. It felt like I was gliding. Everyone was so hyped. Like, I beat her.

Austin: 02:44

I beat Makayla. I finally beat her, and everyone was like, wow. You know, I had the yeah. So that that

John: 02:50

When did you grab rims the first time?

Austin: 02:52

That was was freshman year.

John: 02:55

When did you dunk?

Austin: 02:57

Sophomore year.

John: 02:58

Okay. And what did you do to get to a point where you could grab rim?

Austin: 03:03

I jumped a ton and did a bunch of gimmicky crap. Like, I would what I what I had, like, I would have basketball practices and there was a field out back. And before basketball practice, I would literally just jump around for hours, which now I know isn't the most ideal, but, yeah, I just jumped a ton.

John: 03:19

Okay. Alright. So my progression with and you just did one foot jumping a lot to get better at one foot jumping? All the time. Yeah.

John: 03:25

Yeah. Yeah. Okay.

Austin: 03:26

And three sixties off too.

John: 03:28

Those are the only two things you did? Yep. Did you lower him? Yeah. Off one?

Austin: 03:31

Yeah. But I considered that jumping.

John: 03:33

Alright. Okay. Okay. Mainly yeah. So it's had really high specificity, jump everyday program, something that a lot of people who are really successful have done many times.

John: 03:42

I, on the other hand, did a lot of high jumps. So I touched rim in seventh grade. I was five six, I think. Five seven. And maybe five eight.

John: 03:51

Might have been five eight. I'll say five eight. And then I dunked when I was five ten off the dribble in eighth grade, the end of eighth grade, or my beginning of my freshman year. It was like the first time I punched one in front of people. I'm talking like cock back off the dribble, like, yeah.

John: 04:05

It was nice. It was nice. So to do that, I oh, I did a lot of jump programs. I never did air alert. Really?

John: 04:12

But no. I never did.

Austin: 04:13

That's a classic. Should

John: 04:14

try it. I did jump manual. I did vertical jump Bible, one of the two.

Austin: 04:20

Vertical jump Bible. Was that it? Blueprint is Connor Barthes.

John: 04:23

Oh, vertical jump Bible. Yeah. And I did let's see what else did I do. I mostly did jump manual. And then after jump manual, I did Power Plymetrics by Jim Radcliffe, that's when I

Austin: 04:34

saw a big boost. That's also when I was

John: 04:36

going through puberty, so my vertical went up a lot during that time. And I was high jumping. High jump actually was the thing that I would say was more consistently the reason why I got better is I was just jumping a lot off one foot and I wanted to be a high jumper. I started high jump just so I could dunk and I thought it would help and because I was like, it's called high jump. Obviously, if you get better at high jump, it'll probably help you dunk.

John: 04:58

And so I got to a point where I could touch rim, and then I got to a point where I was better at high jump than I was basketball. And so I just stuck with that and track. I was running and jumping a lot. And then and then what what I ended up jumping five ten in eighth grade in high jump. And then freshman year, I jumped six foot.

John: 05:19

So I was, like, dunking around the time I was high jumping six foot. Outside of that, I didn't really start formally training for one foot until, like, really focusing on just high jump and with good training until I was 16. And at that point, was working with Mike, my vertical just kept going up and up and up. Didn't do my first windmill till '25. East Bay on September at 20, was I '28, '29?

John: 05:46

Something like that. And then I cuff cuff windmilled no. That was when I did the when I was with Mark Bell last October. So I was 29,

Austin: 05:54

I think. Okay. Okay.

John: 05:55

And then I hit my first cuff windmill when I was 29. Yeah. '29. So I think I East Bay to '28. I don't know.

John: 06:04

No. No. I was '29. Was '29. Okay.

John: 06:05

Yeah. And then cuff windmill at 29, and here we are today. So I'm the last time I really measured my vertical was in 2020, and that's when I hit 39 and a half during So I haven't really measured it since then. Think over 40. I think so too.

John: 06:21

I think it's gone up quite a bit, but I just haven't measured officially. I've touched 11 foot on really bad days pretty easily, so I think eleven three and a half or something. Eleven two and a half would put me at that, I think.

Austin: 06:35

I think. Yeah.

John: 06:35

Something like that. Anyways, so, yeah, that's that's my story and my progression with it. Obviously, we've done a lot a lot of training. What do you think helped you the most with learning technique off one foot?

Austin: 06:46

Low rimming for sure. Oh, sorry. I forgot. Yeah. Definitely low rimming.

Austin: 06:52

Practicing in game situations too. That was a big one for me.

John: 06:55

Do you think basketball helped you? Like, layups? Learning layups?

Austin: 06:58

Yeah. Yeah.

John: 07:00

Did you play basketball growing up?

Austin: 07:02

Mhmm. I played I I didn't start playing basketball till I was in eighth grade.

John: 07:05

So you could touch room before you played basketball?

Austin: 07:07

Yeah. And were is that why you played basketball?

John: 07:10

Yeah. Because you could touch room?

Austin: 07:12

Mhmm. I was I mean, I I went to a really country tiny school, so I was like a god. They called me Air Berkey. Yeah. What what was the question?

John: 07:24

How did you learn long foot technique?

Austin: 07:25

Oh, yeah. Just honestly just low rimming, practicing all the time. I was obsessed with it. And I did do track and field as well. I was not that good.

Austin: 07:32

I just didn't really care about

John: 07:33

it. You formally teach you the penultimate stuff? No. Never? Never.

John: 07:36

You just jump to size you could. Yep. Alright. Yeah. That that it?

John: 07:41

Oh, yeah. That's all he was at. Okay. So I to get better at one foot, technically speaking, I studied a lot of high jump. Mhmm.

John: 07:50

So high jump, obviously, the sport where it is how high can you get off the ground off one foot. And there's a flipping component too, so that added a little bit of complexity. But the big things I focused on was a rolling contact through my penultimate step and then my takeoff. Rhythm was a big one, and then posture. So knowing I needed to keep my shoulders up and back, keep my hips high, things like that.

John: 08:13

It actually didn't transfer super well to dunking. I think the thing that helped me the most with dunking was playing basketball and then doing a lot of layups. Layups, but I was trying to jump, like, as high as I possibly could. Like, I remember my seventh grade coach was, like, do layups, try to get your fingertips to touch the rim. And then once you can get your wrist above the rim, then you can turn it over and dunk.

John: 08:33

And that is more or less how I did it. So I would try to do layups in pregame. And if I could get my wrist above the rim, then I would try to dunk. I even still to this day kinda do that on warmups. And then once I can do that, I I know I'm good to push.

John: 08:45

And I've had knee pain since I was I've had telotenopathy since I was 14, since eighth grade. So I've gotten through it. I'm now 30. I've progressed to the point that I have today. And I only dunked probably once every, like, six months whenever I was like a

Austin: 09:00

Oh, wow.

John: 09:00

Really? Yeah. I never did low rim sessions. I never like and actually dunking on 10 foot. Like, after my first one, I didn't get my second one until, six months later.

John: 09:06

Oh, wow. It was bad.

Austin: 09:08

I think my oh. My Yeah.

John: 09:09

Go ahead.

Austin: 09:10

So my first dunk was actually at my friend Keith's house on this outdoor hoop, which now I realized probably was, like, nine eight. So I probably didn't get my first legit 10 foot dunk until I was 16. But I would blow them there every day. Like, I just thought about that. I mentioned it in the podcast the other day with Isaiah as well.

Austin: 09:24

I just remembered. But, yeah, I didn't get my first dunk until I was, like, probably 16, junior year. That's when I started actually dunking, but I didn't do a two hander until I was, like, 19. I couldn't two hand for my life. But I could windmill, when I was 17, which makes absolutely no sense.

Austin: 09:39

Not consistently, like, you know, only if there was like a really attractive woman in the gym or a lot of hype, pretty much. You know? I feel

John: 09:47

like that.

Austin: 09:48

The primal

John: 09:49

Your primal instincts.

Austin: 09:50

Yeah. I was like, I must windmill to to to procreate the human race. Procreate the where where did I put my you're say?

John: 09:56

You copulate. Copulate. To copulate. Yeah. For sure.

Austin: 09:59

And then

John: 10:00

in terms of performance and getting better and more athletic, more explosive, etcetera, what what were some of the things that you felt hope to you the most over the last, I don't know, let's say, five years?

Austin: 10:17

Definitely training with you.

John: 10:19

Okay. Yeah. What's specific?

Austin: 10:20

Definitely strength work, injury management. Probably about those are probably the the two more specific things. Training consistency. Yeah. I would say that's that's three.

John: 10:35

Alright. I think for me, the thing that helped the most was definitely power clean. Getting my power clean up was very, very, very productive for me when it came to one foot jumping. I'm trying to think of what else. My squat never it helped a no.

John: 10:51

It definitely helped. It definitely helped, but it wasn't like initially. It was there was like a big lag between getting my squat up and then seeing my vertical go up off one foot. So once I like like even following a periodized plan, my vertical didn't really go up until really and even now to this day. Even on a periodized plan, my vertical doesn't go up until after I unload really heavily.

John: 11:15

Like, I'm talking you take off, like, two months, three months. No. Probably not that much, but, like That's a long time. Four weeks. Probably four weeks of, like, unloading.

John: 11:25

I mean, in high school, I I got hurt. I sprained my ankle, and then I jumped really high. It's kind of the mechanism or, like, phenomena that Dan Back talks about a lot where you actually have type two fibers become more prevalent. And I think it's like type two a turns to type two b or type two x because you're doing nothing and you'll see this fiber switch as a result. But I I don't even know if it was necessarily that as much as it was just like I wasn't tired, you know?

John: 11:54

Yeah. Yeah. Like I wasn't fatigued. The sensitivity, my body's sensitivity to the weight room or with all the sprint volume I did or plyos was like I was resilient, but I think I was really fatigued for a long time because I had trained six months, twenty hours a week, every week for six months. I was just in a hole.

John: 12:11

And then backing off fully, completely, that's whenever I started to really, really jump high. And then after that, whenever I was, like, with you guys and obviously coaching Isaiah, I started dunking more regularly. So my vertical was sustained at a higher level, but what really took me to that next level with one foot was, again, getting in a lot a lot of training volume, really intense training volume for a period of time and then backing off. I think whenever I would just stay underneath high training load, I was not able to get off the ground off one foot. I felt slow.

John: 12:46

I felt weak. My knees usually were bothering me from all the the squats and power cleans and stuff. So I just never really wanted to push as intensely as I could. Even now, I have to be careful with that. Is that your experience?

Austin: 12:58

Yeah. Definitely. I mean, I kinda just accept if the training volume's high, I'm pretty much gonna jump terribly off one, but I know to be patient and, you know, not not be bogged myself down. But I wouldn't even attribute a specific lift to me personally. Like, I didn't notice once I started doing this one specific lift, my one foot went up.

Austin: 13:16

It was just overall functional strength and getting stronger and increasing the training load.

John: 13:21

When were you jumping your highest?

Austin: 13:22

2022 after, like, two years of crazy hard training.

John: 13:26

Was that

Austin: 13:27

That was when I was maintaining. That was right after Cali. The the one foot my one foot era when I tested 46.

John: 13:34

How long were you I'll ask. Okay. So how long were you training hard and jumping poorly before you saw a big increase?

Austin: 13:45

It's probably about oh, it was probably about two years. I'd have random good sessions here and there. And the consistent session started once I started offloading a bit and just maintaining. But then once again, my vertical wasn't shooting up. I mean, I had I was jumping well every week, which is nice, but it doesn't last forever.

John: 14:02

So when did you see the big jump in performance?

Austin: 14:06

Probably about a month to two months after cutting down the weight room volume and losing weight too.

John: 14:11

So you're losing weight Mhmm. Cutting weight room volume down.

Austin: 14:13

Yeah.

John: 14:14

Vertical went up. How much how much did your vertical go up from the weight loss and cutting your volume down in the weight room? And how often were you dunking?

Austin: 14:20

I was dunking every Saturday. Probably five, six inches, I would say it went up. Off one. Mine. Yeah.

Austin: 14:27

Yeah. Like, it went up a ton. Like, I was getting head near rim on nine ten pretty much every session, East Bay's every session. It it was pretty wild. And my two foot was okay, but I it definitely went down without all the strength work.

Austin: 14:41

Two foot is more consistent for with strength work for sure.

John: 14:43

I think so too. That's my experience. Yeah. Alright. So one foot went up five to six inches after unloading.

John: 14:50

That was the same experience I had. I I specifically remember, and you guys, if you've been following my stuff for a while, you probably have seen this. I went from touching I think it was, like, one week I touched ten six, and then a month later I was getting my head at the rim. So Mhmm. You don't get your head at the rim touching ten six, not even close, especially with long arms.

John: 15:08

So yeah. Unless you have T Rex arms. So I was way, way, way better after doing that. My numbers were not crazy high, but I was just consistently training. Like, that was after I trained all the way through and into dunk camp of 2021.

John: 15:26

And then coming out of was it 2021 or 2022?

Austin: 15:28

I think 2022.

John: 15:29

2022. Yeah. You're right. So I trained all the way through that. And into dunk camp, I, like, got banged up a little bit.

John: 15:36

Not crazy. Came out pretty healthy. Usually, dunk camp, I I get hurt because I push the jump volume way too high. I'm gonna try not to do that this year so I can come out of it healthy. I was talking to Ethan Owens, he mentioned that, and I was like, it's a good point.

John: 15:47

And you did not get carried away this year. So I came out, felt good, trained really hard for another two months. I think it was October I started offloading or September. So it was two months of training. My numbers again were not crazy.

John: 16:02

I think I was squatting two forty five for eight with a barbell. My reverse lunge was decent. My power clean started to go up finally. I was adding sprints in loosely, having a lot of hamstring issues, and dunking once a week on low rims. And then I really backed off and just did load management.

John: 16:20

So I was like jumping twice a week, quarter squatting for health, really was not pushing super hard. And that is when my vertical went up a lot a lot a lot. But this was after, again, a lot of loading prior to that. Like, prior to dunk camp, I was at the track five, six days a week doing tempo and sprinting. I was training super hard.

John: 16:40

So put in all the work and then backed off, and that's when my vertical went up too. So it seems like for and I've seen this happen with high jumpers oftentimes. Like, they'll train really, really hard into the season. They'll get hurt or something like that, take off two two months unintentionally, and then end up PR ing seemingly out of nowhere. But it's really because they're just recovered from all the training.

John: 17:00

That's what happened with Jonathan Edwards, actually, the world record holder in the triple jump. So it's it seems like there's something to it, but like Austin said with two foot, I see my two foot go down when I stop lifting. If I stop lifting and doing power work, my two foot drops really, really quickly. And if I don't practice it, it goes down a lot.

Austin: 17:16

And not practicing is honestly worse. Oh, not practicing two foot is honestly worse than not lifting. Yeah. Because in 2022, I wasn't lifting, but I was doing two foot to warm up, and it was still pretty high. But, yeah, I have to practice, like, pretty fifty fifty if I wanna be elite off both and consistent off both.

John: 17:33

So how long do you think you're gonna have to train before you see that big boost in your vertical come back? Like, now what? You're at month two?

Austin: 17:41

What month two?

John: 17:42

How long of, like, loading heavy loading?

Austin: 17:44

Oh, probably another month or so. My vertical is pretty close to what it was. I just can't access it as consistently.

John: 17:52

I actually very much agree with that. It's less consistent, but you can do it. It's like it's like I have the outlier days that are there, but it just doesn't happen as frequently. Most of it related to your your knee and your takeoff. Like

Austin: 18:04

Yeah.

John: 18:04

When you were in Spain, you took off a lot of time from jumping. Right?

Austin: 18:08

Yeah. There was nowhere to jump really. I found an outdoor court probably the last couple weeks that I was in Spain. I was there for two and a half months. The weight room was fine, but it it I mean, it was still bad.

Austin: 18:18

It was still a thirty minute walk away to

John: 18:20

get how much do you think that negatively impacted your performance as an athlete and your your readiness?

Austin: 18:25

So my vert actually started going up again right before Spain, if you remember.

John: 18:29

I don't I do vaguely remember it.

Austin: 18:31

I think it helped, but at least I was consistent in the weight room for the most part.

John: 18:34

And No. But I'm saying going to Spain, do you think how detrimental was it, like, being in Spain for two and a half months?

Austin: 18:39

It was pretty bad. It was pretty bad. I'm not gonna lie.

John: 18:41

What were like, just because you didn't jump enough, because the weight room was shoddy, like, all of it kinda?

Austin: 18:46

Every every every factor. All the walking too. I was walking probably, like, 20,000, 30,000 steps a day.

John: 18:52

When you got back, what do you think your vertical was off one compared to now?

Austin: 18:56

Probably, like, 40. Like

John: 18:58

Were you struggling to dunk on nine nine?

Austin: 19:01

Was I? I I

John: 19:02

don't know. I'm asking.

Austin: 19:03

I don't think so. I think I could still dunk on nine nine. I I think I could barely windmill. It was nine nine and a quarter.

John: 19:08

I remember when you, like, first went, but your knees were messed up too, weren't

Austin: 19:11

were awful. My knees were so bad because I hadn't jumped at all really. So the volume was just crazy.

John: 19:17

Like when you went back to jumping, you immediately had issues, basically? Instantly.

Austin: 19:20

Yeah. And I was also, like, I I was eating so much good food, so I gained weight. I was, like, one seventy something, I think, when I came back. And good jumping weight for me is around one fifty eight to one sixty. That's what I'm

John: 19:33

What are you right now?

Austin: 19:34

One sixty two.

John: 19:35

One sixty two. Yeah. Okay. So seems like that that trend for me as well, when I'm one seventy eight, that's when I jump my best when I'm a little bit lighter. I mean, I was one seventy three in Los Altos, which was light for me, really light.

John: 19:48

I was not jumping that well during that time at all. I'm talking, like, before I sort of started hitting the the weight room and stuff in late twenty twenty two or, I guess, early twenty twenty two. I don't know how that works. Mid twenty twenty two till late twenty twenty two. But early, like, 2021 when we got there, because I was there for sixteen months, I definitely felt like getting into all of the weight room and stuff and and my lifestyle changing.

John: 20:17

And I at the time, was having, like, a lot of anxiety and shit that I was working through too, my vertical was not good, and I was losing weight not because I was training, but because I was stressed. And then when I started getting in a better headspace and pushing the volume up and and my training intensity and workload and wasn't focusing as much on my clients and my business and started focusing on my health. My weight got up to one seventy five, one seventy eight, maybe even one eighty. Might have touched one eighty. And then I started jumping really, really, really high Mhmm.

John: 20:44

After, like we said, I unloaded. So that's definitely been consistent for me too. I think if you're a one foot jumper, you gotta be light. I think as a two foot jumper, can get away with it. Like, my my weight's been going up since doing two foot.

John: 20:56

Yesterday, I weighed in at but, like, healthy. Mhmm. I think I'm one eighty three to one eighty five right now, which is about where I think I wanna be to see my two foot vertical go up. I think tomorrow, there's a high likelihood I'll jump really well. My squat right now I mean, I hand sported back squat, what, for five, two eighty five, two seventy five?

Austin: 21:14

I think so. It's two eighty five.

John: 21:15

There's two reds on each side and the safety bar.

Austin: 21:18

I thought it would yeah. It's two eighty five.

John: 21:19

That's two eighty five? Okay. So two eighty five for five, and that was, like, pretty easy, and then I power cleaned a double from the safeties, which I really struggle with, and it's kinda scary. At two zero five, my all time max for a double, I think, is 02:35 or 02:40. I don't remember.

John: 21:34

So I think it's 02:30, maybe 02:35. But, I'm definitely 02:30, think. So my my numbers are going back up. They're my power's coming back. When I was doing a lot of one foot jumping, I just could not be fresh enough to jump high off one foot while seeing like, while I was pushing to get my numbers higher, I was always fatigued and couldn't jump high off one foot.

John: 21:56

And then when I backed off, did all the plyos, I was like, I wanna pivot and do two foot. And Isaiah was like, just stick with it. Like, you're kinda better. And I was like, alright. So we're gonna see.

Austin: 22:04

I think you have more dunking potential. I think you have more jump potential off one just because you've been doing it longer, but I do think you have more dunk potential off two after seeing you low rim.

John: 22:12

Do you think that my two foot vertical will ever touch my one foot vertical?

Austin: 22:16

I think so. As long as you stay consistent. It it it does go up a lot faster. How long do think it's gonna take? Three years?

Austin: 22:23

Not even. I think

John: 22:24

I hope three years I jump higher than Nathan George.

Austin: 22:26

I think I think a year. I think in a year, you'll be pushing 40 off too.

John: 22:30

Really? That'd be hype. I think yeah. That's actually I could see that. I could see that.

John: 22:34

That's what I think. That would be sick. That would be sick.

Austin: 22:36

There's another thing too. I wanted to ask you because maybe they would wanna know. How do you plan on adjusting our training closer to dunk camp to get more specific for one foot?

John: 22:45

So if let's say for you because it's not gonna be for me. Okay. One thing is we'll do more unilateral work as we get closer. We'll do faster eccentric work as we get closer. That's probably gonna be like I think this year it's in July or June.

John: 22:59

When is it?

Austin: 23:00

June.

John: 23:01

June?

Austin: 23:01

And then August for Wisconsin.

John: 23:04

Okay. So June. So we have what? Ten weeks? Mhmm.

John: 23:08

Something like that? Okay. So this next cycle is gonna be very specific for one foot. We're gonna be doing a lot of eccentric work very, very fast in the weight room. We'll be doing split positions if possible.

John: 23:19

That'll be a big difference. It's basically the same emphasis that you have for two foot, but you're gonna have more one foot lifts, which is gonna be interesting here. We're gonna have to use the safety bar and kinda get creative with the bench and and stuff like that. Isaiah might have to do that because of his back, but for him, I would want him to do bilateral work. So I'd want him to do heavy squats where there's negatives and things like that, and then faster negatives towards the end, like maybe six to four weeks out.

John: 23:46

And then for one foot jumpers, I unload them a lot sooner. That's the biggest difference. It

Austin: 23:49

was it was what? September you said normally?

John: 23:52

I well, I for me, I like between four and eight weeks. So, you know, for you, you might have six more weeks of loading before unloading.

Austin: 24:01

I remember four weeks last year didn't work for me, but I also wasn't as light and I also wasn't in that as good a shape as I am now.

John: 24:07

You felt four weeks was too long? Too short. Too short? Yeah. So you think you need eight week?

John: 24:11

Or I

Austin: 24:11

think I need six to eight. I think I need six to eight.

John: 24:14

Let's try six. We'll try six we'll try six weeks of unloading where you're gonna jump once a week and just stay healthy. We have one so that means you really just have two more weeks of loading. Two well, no. Wait.

John: 24:26

If they're ten weeks out yeah. Yeah. Yeah. You have one more cycle. So we'll do the fast eccentric work, and then the plyos will come in the form of jumping.

John: 24:32

And you just the biggest thing is just stay healthy. Mhmm. It's massively, massively important.

Austin: 24:36

I'm able to do stay healthy with one session a week as long as I'm doing my ISOs and I'm not going too crazy in the weight room. I typically get hurt when I'm jumping a ton and lifting a ton. So

John: 24:47

Yeah. And you'd have random knee pains that pop up out of nowhere. How how is your knee by the way?

Austin: 24:52

Oh, my knee's okay. Randomly, developed PFP last week.

John: 24:55

On his non jump leg?

Austin: 24:56

On my non jump leg. On my non jump leg, and it hurts pretty bad. But my left knee feels fine, so I'm probably gonna load room with John tomorrow and jump off my left if everything feels okay. But we do think the split squat ISOs were a little too much for this leg here.

John: 25:13

Yeah. So he was it was the back leg. Right? Mhmm. So he's pushing pretty hard with the back leg, which is okay, but Austin has poor hip mobility, which can add to the loading on that leg.

John: 25:24

Right? Like, you're pushing maximally isometrically and your foot's rotated or you're pushing too much through the back of the foot and your rec fem is lengthened, you're gonna pull the patella upwards, the bone upwards, which I think is what happened. Mhmm. And I think it was just too much load, which we didn't know until after the jump session. Right?

Austin: 25:43

Yeah. Yeah. Yeah. It it started killing me.

John: 25:46

So Anyways, yeah. That is our advice on one foot jumping. If I were to sum it up for you, it would be load really intensely for three to six months and then back off pretty intensely. And I think it needs about eight four to eight weeks of unloading. As far as plios, I think that should come in the form of jumping.

John: 26:04

You agree with that?

Austin: 26:05

A 100%.

John: 26:05

Yeah. Every time I've done plios for one foot, it does not work.

Austin: 26:08

Didn't work for me either.

John: 26:10

Yeah. So I just think it gets you hurt and takes away from the thing that you need to do more of, is dunking, which is really important.

Austin: 26:16

The only I I did jump a little bit higher at first with plyos, but that was just because I was unloading from the weight room. I don't think it was correlated to plyometrics at all.

John: 26:23

Yeah. I I I wonder about this sometimes. And outside of that, I don't think there's anything else.

Austin: 26:28

Lower your stress levels, eat healthy, and sleep well.

John: 26:32

Lose weight. Lose weight. Okay. Go ahead. You can do the outro.

Austin: 26:36

What what is the outro?

John: 26:37

Go to thpstrength.

Austin: 26:38

Oh, damn. Go to thpstrength.com. Use code THP for 10% off your first month if you're weary. I've been doing this for a long time. It's not as hard as it used to be.

John: 26:48

It is not as hard as it used to be. Alright. See you guys. Bye.