THP164: Best Training System To Jump Higher Off 1 AND 2
What is up everybody? Today we're gonna talk about periodization, specifically how we periodize training for one foot jumpers versus two foot jumpers. And before we get into it, I just like to remind you that if you go to thpstrength.com, you can sign up for our online coaching. You 'll get coached by us, Teo Chops. Right.
Speaker 1:Yeah. Aside from that, let's get into it. Also, please make sure to watch the entire video because Yeah.
Speaker 2:Let's address some of the stupidity yesterday. People are like, dude, you got like, they just start specifically, people love to just eviscerate me. I'm like, I go through the comments, like, what did I do to you? I'm actually just helping you for free. Yeah.
Speaker 2:And you're just you just get upset, and it's crazy. But, yeah, like, they were like, this is the dumbest stuff ever. This is clickbait. Blah blah blah. It wasn't clickbait.
Speaker 2:Yeah. Watch the whole video. We stand by what
Speaker 1:we say. Lot of people that made judgments based off of the title.
Speaker 2:Which is crazy. People were so lazy. It's insane. But anyways, the video is basically isometrics are detrimental, but specifically max isometrics. So we're not talking about like 70% of your effort for forty five seconds or more.
Speaker 2:We're talk or maybe even 80. We're talking Yeah. 100% as hard as you can for five seconds just all out intensity. That is really not good.
Speaker 1:And even those isometrics, we talked about situations where Pros and cons. You should do them or not. Not gonna in the title. I'm not gonna put why you should or shouldn't do maximal effort isometrics if you're a young athlete versus adult. Trying to jump
Speaker 2:higher who's healthy versus whatever. Like, it's just crazy.
Speaker 1:I'm gonna keep using those titles, guys. It gets way more views. And unfortunately For the views baby. We're in a FTP. We're in a land where you will do your business will do better if you get more views.
Speaker 1:I'm not gonna lie. I didn't lie in the title.
Speaker 2:No. Didn't. No. There was never a lie. It was just that you, the consumer, were making assumption about isometrics that they're all Yeah.
Speaker 2:Isometric is always 70%. That's not the case. So yeah. Kinda kinda crazy. And we know that.
Speaker 2:We know that we challenge assumptions.
Speaker 1:Having
Speaker 2:said assumptions. Watch
Speaker 1:the whole video.
Speaker 2:Watch the damn video. That's what was asking.
Speaker 1:People that are making assumptions based off the title part. I even haven't made it to this part in the video.
Speaker 2:No. Yeah. They clicked off this like thirty seconds ago. So if you guys are still watching, just leave a a comment. You can they can be anything.
Speaker 1:Honestly, they can hate too. Hate is good for me.
Speaker 2:If you wanna hate, that's fine. Actually, don't. Sometimes it hurts my self esteem.
Speaker 1:Just don't read the comments. Don't read the comments.
Speaker 2:Okay. You're right. You're right. You're right. But sometimes there's good insight in there.
Speaker 2:Anyways, just comment something. It it helps the algorithm.
Speaker 1:It's like the you know what you remind me of is is like when there's like a what's that box that they open it and it really Pandora's box. Yeah. Pandora's box. It's like the temptation. Like, you wanna know
Speaker 2:what's in the but then it's like then it's like I hate that guy. And you're like, what hell I do to you? Yeah. Anyways. So moving onward.
Speaker 2:You gotta have thick skin in the business.
Speaker 1:And also, we have ADHD.
Speaker 2:So Is it Wednesday? Yeah. We're supposed to podcast with Ben. We'll do it tomorrow.
Speaker 1:We always forget.
Speaker 2:Poor Ben. Sorry, Ben.
Speaker 1:Sorry, Ben.
Speaker 2:When you see this, I hope you enjoy the podcast, which I know you will watch. I bet he texted me too. That's the worst part. We just ignored it. Anyways so we're gonna get into the topic.
Speaker 2:If you made it this far, leave a comment on the time stamp of when the podcast actually starts. So we specifically, we're talking about periodization models. Probably my number one passion is periodization models. I think as you develop as a coach or athlete, it starts as an exercise. So, like, oh, what's the best exercise?
Speaker 2:And you're like, oh, that's all I need to do. I don't even know if I ever thought that was the case actually when I was a kid. Yeah. I think I always was like, program, program, program. I think now people are more naturally going to to air on the side of, oh, I just have to do this or this or this and get really good at it.
Speaker 2:And if I'm really good at this, then it'll mean this or correlative data, where it's like, oh, I only need to get good at these things. Where I've always thought it was a program, so it's kinda weird to me, but there is peer like, programs are basically pureization models, and pureization just means planning. You're planning certain periods where you're focusing on certain whatever physiological qualities. So we're gonna talk about one foot versus two foot and kind of our experiences along with what the evidence says. So, Isaiah, I'll turn it over to you.
Speaker 2:What do you think is what are your favorite or you think the best periodization models that you've done in your life? And you've done quite a few of them, You did block periodization, correct?
Speaker 1:Yeah. Kind of. Of. Kind of. Yeah.
Speaker 1:My favorite periodization models, I mean, I've only really done, I I think I've done block, but then I I had to stop it early.
Speaker 2:Yeah. That's the that's the biggest problem with block periodization is you're only doing one thing.
Speaker 1:Yeah.
Speaker 2:It's like the definition. For it to be true block periodization, you're only doing one thing. And even Virkoszczynski has changed his lens on it. I think I think initially, he was like, oh, yeah. You know, block is only one thing and it's the best.
Speaker 2:And then, you know, later on, he was kinda like, actually, if you're a basketball player like, there's a specific forum you guys can look up. Berkoschansky is, like, the legendary Russian researcher, and he has a forum online. Might even be just called, like, Berkoschansky forums or something.
Speaker 1:Don't And
Speaker 2:someone in there asks about dunking basketball. Mind you, this is, like, in 2000 and I don't even know. It might have been 2000, like, '8 or something like And I don't remember what the year was, but Virkoschansky basically was, like, in the forums explaining what he would do. And it wasn't necessarily blog periodization. I've pieced it together and actually written a program on what he would recommend.
Speaker 2:So if you guys want the Virkoschansky program, you can always leave a comment, and I'll give you the iteration that I was able to research through days and days and days and weeks of going through the forums to piece together this program. But it wasn't it wasn't only lifting and only, like, bar jump squats and only depth jumps. His daughter is kind of like propagated that, which is interesting. My brother went to a lecture when we were like freshman in college. And did you did I tell
Speaker 1:you about
Speaker 2:I told you about this. Right? Mhmm. So in my brother's or our freshman year, we both went to Silver Rock University. And Slimy Pebble, look it up.
Speaker 2:It was, you know, sports science or exercise science degree. And our community assistant asked us if we wanted to go to this seminar for coaches. At the time, there were three, I think, lectures or four lectures. One of them was actually Kelly Surratt, which is really funny.
Speaker 1:Oh, you have told me about Yeah. I told you about about yeah. Yeah. Your brother
Speaker 2:But then another lecturer was Virk's daughter. And she came and super well read, very, very knowledgeable, and basically in her Russian accent explained what block purization is for track athletes.
Speaker 1:It's gonna be mighty.
Speaker 2:She's gonna carry the torch.
Speaker 1:Yeah. Yeah. She's gonna feel like giving lectures about our our teachings.
Speaker 2:Yeah. Yeah. And he she basically is super, super strict, which was interesting because when you read the forums, that's not the case, like his responses. But when you hear her talk, she's like very, very particular about what strength levels you need to have before you do the next thing before you do the next thing. Yeah.
Speaker 2:Like, it was very dogmatic, which was interesting. And, you know, it was yeah. Very much so like this, then this, then this. And my brother told me that at the time because I was entrenched in training knowledge whenever I was a freshman in college. And I was, like, fascinated by it.
Speaker 2:I was like, oh, you know, maybe maybe I would consider that. But it seems so I don't wanna say simplistic. Yeah. I guess simplistic.
Speaker 1:Yeah.
Speaker 2:I was like, there's no way that this is the best possible training periodization model. Like, it kinda surprised me.
Speaker 1:I mean, I think it can definitely work. So I I think for well, defining the different types of periodization, there's block, which is essentially focused on just one quality, then the next block, a different quality, next block, a different quality. And you basically only are doing that. And then concurrent is like all of them at the same time and conjugate is similar but your extra emphasis on one or two and then decrease emphasis on the other ones. I think for one foot and sprinting
Speaker 2:I think any plan is better than no plan. Yeah. We'll see.
Speaker 1:Yeah, yeah, That's true. That's a very good point. But I think for one foot, block can work really well. In my experience, it doesn't work super well for two foot because I've seen it too many times where as soon as strength drops off a lot, as soon as it starts detraining, two foot jumps suffer. Then when you look at block period periodization, you might go two months without seeing a max strength stimulus like if you're going like the the OG every jump program used to be it was max strength power elastic and then elastic you're not lifting heavy at all essentially.
Speaker 1:During those last two cycles, at least for me, the vertical would drop ton and I would get hurt because You're not doing
Speaker 2:any prehabilitative
Speaker 1:work. Exactly. Exactly. So and then I don't think I've ever done concurrent. I don't even know anybody that's ever done.
Speaker 2:Just do everything all the time?
Speaker 1:Yeah. Like you would need be a cyborg.
Speaker 2:That's like that's just like gen prep. If you're
Speaker 1:a cyborg, you might not even there's too many qualities to you're the the benefit of periodization is that you will get better by focusing on a couple of qualities than you would at all the qualities. If you do all the qualities, you will just you might not you might marginally improve all of them And then as a result, not jump that much higher.
Speaker 2:Do you know what program is concurrent? What? CrossFit. CrossFit's concurrent. Actually, they don't do any real speed work, like true speed work.
Speaker 2:Yeah. They, like, took it all out. Now it's just barbell movements and endurance training. It's it's like a hybrid athlete. It's kinda weird.
Speaker 2:But they used to have, like, a softball toss.
Speaker 1:That was, like, one of the
Speaker 2:coolest events they ever did, but, obviously, it didn't perform well in the community because they can't throw softballs. They're all unathletic at sports.
Speaker 1:They wanna do Where a lot of them
Speaker 2:are not athletic at at like
Speaker 1:Bro, when I did Hershey track meet when I was 13, 14, that was my You just
Speaker 2:did softball.
Speaker 1:Softball toss.
Speaker 2:Softball toss was your
Speaker 1:Was my your h I t word.
Speaker 2:I think I swore already in the podcast. So sorry to the parents out there that watch these
Speaker 1:To the dad, but it's good.
Speaker 2:Yeah. If you're that dad, leave a comment so we know who you are because we think of you and you exclusively when we don't swear. You're the only reason we don't swear. Maybe one other guy. There's, like, one other guy that's like, thanks for not swearing.
Speaker 2:But so we really try not to anymore. And anyways, so then I think when it comes to the like, my personal experience with block periodization, I've done it and it was okay. You know you know the one time I did it actually was I don't even know if I was yeah. I was coaching you. This is when you were on a
Speaker 1:a
Speaker 2:hiatus. You were you were testing other programs that were also concurrent. Yeah. Didn't you did do a concurrent program that really had no plan. And I did a block.
Speaker 1:And the and the and and it was concurrent with hypertrophy, flexibility, and jumping.
Speaker 2:For eternity. Yeah. And nothing else. And the program is the same for everyone. So, you know, one of the training, you know, laws or important theories is you always need to go from general to specific.
Speaker 2:This program
Speaker 1:It's everything.
Speaker 2:Was everything all
Speaker 1:the time. Gen specific.
Speaker 2:It was gens yes. No. It was it was like what did you because you said dunkflation. I'm trying to think of, like, genflation. It was just general inflation to the max.
Speaker 2:No specific. Well, there is. I can't get into it.
Speaker 1:It's everything.
Speaker 2:Yeah. It's everything. All the time. Yeah. Specific general work.
Speaker 2:So general work just means you're doing everything. Like, it's it's not it doesn't imitate the thing you're trying to do very well. You're just doing all of the things all the time. Yeah. If you don't know this, flexibility does not imitate dunking very much.
Speaker 2:Yeah. Like, when you're looking at how much something's going to help you, that's a good way to view it is how much does the activity I'm doing mimic or imitate, you know, in the weight room, on the track? How much does it mimic or imitate what I'm trying to do, you know, in this case jumping. How much does it imitate jumping? So if you're doing a jump squat, that imitates jumping a lot.
Speaker 2:Yeah. Like, if you're sprinting, that's an explosive movement with your legs. It doesn't imitate jumping quite as well, but it imitates
Speaker 1:acceleration. In sprinting.
Speaker 2:Yeah. Yep. So that's another good way that you can do it. Uphill. Uphill.
Speaker 2:Uphill. Yeah. Yeah. Yeah. Yep.
Speaker 2:No. That's very that's good way to think about it. So and and there's a whole book I have over there, transfer to training that talks about this. And it specifically goes through each of these exercises and correlations. And what they found is that's the law of specificity.
Speaker 2:So getting into my experience of block irritation. It's I did a lot of this is when I tore my labrum, by the way.
Speaker 1:You do.
Speaker 2:You were on your hiatus. But I I did, you know, a a block where it was like lifting three days a week, the same lifts, and then increased intensity and chain decreased volume. Then the next one was more so like a bounding, and then I got into kind of a it was like it was like a barbell jump squat with something else, and then I moved into, like, plios. I think it was three or four months. And I I did jump better with it.
Speaker 2:I did run into injury. That was, like, a big thing. And I would I had to cap my intensities as a result. So that's, I think, the biggest setback with block prioritization is you're gonna run into injuries. And it's interesting because you look at a lot of these elite track coaches and they kinda lean into that.
Speaker 2:Like, they very much are like, I'm not gonna do any weight room. I'm only gonna whatever. Like, sprint or I'm only gonna jump or I'm only gonna do x y or z activity. And it's going to be highly, highly densely focused on that activity later in the year, which I think is good because you don't get fatigued or have this intramuscular dys regular irregularity, I guess, is what they're calling it or, like, proprioceptive damage where I guess that means you don't know where your limbs are in space and you get discoordinated. Anyways, that's the theory.
Speaker 2:There's no evidence to concretely say that's what happens, but coaches tend to say that we're ahead of the research and nothing else research doesn't apply to us because we work with elite athletes, which I think is kinda ridiculous. Do you agree with that? Yeah. Yeah. So I I think it can work.
Speaker 2:But personally, for me, the thing that works best is long conjugate sequence systems. You agree with that? Yep. And explain that
Speaker 1:to people. So I explained what conjugate is already. It's for the recap focus on one or two qualities but
Speaker 2:then
Speaker 1:you maintain you maintain low volumes of the other qualities that way you can it down for me.
Speaker 2:Don't Dumb it down for me even more.
Speaker 1:You how do we dumb this down even more? You okay. You focus on one or two things.
Speaker 2:I do a lot of one or two things.
Speaker 1:And you do a little bit of everything else.
Speaker 2:Okay. So That way. I eat a lot of meat and potatoes.
Speaker 1:And you get a little bit veggies.
Speaker 2:A little bit of veggies in there.
Speaker 1:That way, the other stuff doesn't go away completely.
Speaker 2:So it's like, I always use crop cycling as an example. Imagine you're a farmer and you plant like, you know, three crops or whatever at one time on three fields. And then, like, later on, you're kinda like, alright. I'm gonna do two crops.
Speaker 1:Yeah.
Speaker 2:And and and two thirds of the crops are this and one third is this. And then later on, you're like, switch you know, your crop rotate.
Speaker 1:Yeah.
Speaker 2:That's kind of the way that long conjugate sequence systems works. You're never really losing any of one of those crops, but you're not necessarily splitting them evenly. You're you're doing an emphasis on one crop versus another in this three field example. Yeah. So farming pretty similar.
Speaker 2:If have any farmers out there, let us know if that was a good analogy. Probably not.
Speaker 1:And in terms of qualities, all the possible qualities that you we have, there's jumping, there's sprinting, there's max strength, absolute strength, strength speed, speed strength.
Speaker 2:Look up the biomotor capacities. Shout out Mike Young. He was the one that introduced me to this. And it did a good job of defining athleticism. I think coordination can be split into a bunch of different things.
Speaker 2:If you were to look at hand eye coordination or reading strategy or looking at team tactics, then it kinda gets a little bit convoluted. But when you're really just looking at output, motor qualities in terms of output, so how long can you run fast. Right? How fast can you run? How well can you let move a weight?
Speaker 2:How fast can you move a weight? How fast can you move a kinda heavyweight versus a kinda lightweight? How flexible are you? And you look at those are kind of each of the motor qualities. And then all activities fall underneath those different motor qualities.
Speaker 2:Even throwing a baseball is like a function of moving a lightweight, but it is highly coordinated Or think of another sport. Give me another sport. Football. Football. You gotta read strategy, so that's coordination.
Speaker 2:You gotta decision make, and you've got moving in one direction really quick and stopping. So that's kind of a function of what we call, like, speed. How fast can you accelerate and decelerate? Change of direction is same thing, but side to side. So it's still speed quality.
Speaker 2:Hitting people is like strength speed because you gotta move them a mass, but it's kinda fast. If you're a lineman, you're like more like strength. It's just
Speaker 1:Push. Over long period of time.
Speaker 2:For yeah. Three or four seconds at a time.
Speaker 1:Versus if you're like a free safety or something.
Speaker 2:Yeah. Each position is gonna have very different
Speaker 1:It popped.
Speaker 2:Pop. Is that what you played?
Speaker 1:No. I played I played receiver. Was a DB, baby. Defensive guy. Yeah.
Speaker 2:I was yeah. See? They knew they knew we were gonna be athletic, elastic, stringy being string bean athletes. They were like,
Speaker 1:we gotta put these Well, I was just too light to put me anywhere else. You killed I'm ninety nine pounds.
Speaker 2:Be a linebacker, brother. You weren't tackling the three hundred pound run two two hundred pound running back in high school. Yeah. So when we plan training accordingly, we're basically looking at what the task is and we're saying, okay. If my end goal is to plant corn or in this case, let's say it's to be a free safety, you know, let let's say that's the end goal.
Speaker 2:I'm not gonna start by planting only corn at the beginning of my Yeah. Crop cycling. I end planting just corn. I start by doing a blend. Right?
Speaker 2:Maybe it's like corn, potatoes, and carrots, and then shifts towards, like, a little bit more corn, but still potatoes and carrots, and a little bit more corn, and maybe just like a very small amount of carrots and more potatoes. And then at the end, you're basically just eating corn. Yeah.
Speaker 1:You know what
Speaker 2:I mean? So that's that's kinda the best way that I would think about it.
Speaker 1:And when we think of the word sequence in long conjugate sequence systems that's the or it's that we're focusing on different qualities in a specific order. And where I think THP differs is what generally people lead you to believe is specific. We've actually seen is non specific for either one or two foot jumpers. So for example, depth jumps with a very low ground contact time. We have seen that to be pretty general when in regards to two foot jumping, but we'll still put it in there and treat that as general as general training.
Speaker 1:And that's why a lot of athletes in in THP are like, what's my six month training cycle gonna look like? That's a really common question. And you're still doing everything. It's just that if you're a one footer you're gonna peak at a different point in that training cycle versus a two footer and what's general for a one footer or what's general for a two footer might be specific for the for the one footer but there's still benefit in doing that whether you're a two two footer or one footer.
Speaker 2:Yep. And so for example, with me specifically, and I think a lot of one footers, this is the case where we tend to do really, really well during periods following highly elastic activity. So if we have a lot of bounding, we have a lot of upright sprinting, specifically like, the stuff that nearly fries you is special endurance. Like, special endurance one, special endurance two, those sprints from, like or even speed endurance, the stuff from, like, a 100 meters to 300 meters, so really special endurance one. Of all out sprints with, like, thirty minutes rest, that is the stuff that fries fries your nervous system.
Speaker 2:Highly, highly elastic because the rate of forced development is insane eccentrically, concentrically. You're loading the tendons like crazy. You are having to coordinate this activity an extended period of time basically until your nervous system dysregulates. It does. That's why we end up running really, really slow.
Speaker 2:Not just like the muscular fatigue. It's it's the nervous system as well. So those activities take a long time to to recover from. In terms of one foot jumping, you'll typically feel really flat during that time. Maybe you're also doing a lot of, like like, bounds or depth jumps.
Speaker 2:That just fries your nervous systems. If you do it in very low volumes, it could help. But oftentimes when we have a cycle that's focused on that, we're trying to improve that quality. So it's a it's a delicate balance, and a lot of coaches get into this is like how much fatigue is good versus bad. Do you just wanna be sharp all the time, or are you allowing yourself to be in a little bit of a hole?
Speaker 2:For me personally, I always do better when I allow myself to get in a little bit of a hole, but not so much so that I'm, you know, hurt essentially or that I can't do other things. Last year, for example, I blasted bounding volume and jet jump depth jump volume. The year prior two years prior, I just touched on it. Or the year prior, I touched on it, and it was better. The year prior to that, I did very low, I would say, a very short period of densely loaded high variety plyos.
Speaker 2:So I had a lot of different plyos, but the volumes were fairly balanced, but they were all still shock loading. Each of them still fatigued me a lot, but the one that I responded the best to was when I gave myself time to rest and I wasn't hurt from doing the plyos. So that was kind of my experience with that. And then I tend to jump the best though when I go back to the general work. So it took me months to get to the point I was doing plows.
Speaker 2:Most people think plows are gonna make me jump so high. Generally, that's not the case. I usually am worse initially. And then as I move into the more general work, which we said is the stuff that doesn't imitate one foot jumping very much, which you would think isn't gonna help, it ends up helping a lot. So, you know, when I'm doing squats or power cleans or, you know, like like half squats or power cleans, that stuff doesn't imitate one foot jumping very much.
Speaker 2:Right? Like Yeah. Maybe power cleans, but it's still really heavy. You're using your back muscles. You're squatting deeper.
Speaker 2:But that's good because it allows the elastic bouncy activity that is one foot to freshen up. Now for dunking specifically, I've seen that work incredibly well. With my multis, it works incredibly well. Power jumpers and high jump, I've seen it work incredibly well. Fabian has a meet this week, and he's pretty much followed that progression.
Speaker 2:We used a lot of his historical data, and that's worked for him really well. With two foot, it's different. Like, you typically it's somewhat similar, I would say, actually, but longer intervals of time between. We're still testing this because the plyos that they do are not nearly a short ground contact time. Yeah.
Speaker 2:The plyos I do with them are imitate two foot jumping more. So they're gonna be longer ground contact times, double dip, bilateral plyos, not a lot of unilateral work Yeah. Things of that nature. And I would say the time intervals are somewhat similar though. Would you agree
Speaker 1:with They are. What what I've seen is just how there's specificity in terms of training transfer, there's specificity in terms of fatigue. So when an exercise is very specific, you are training the same qualities that you are doing in the activity you're trying to improve but in the short term those the structures and physiological functions that use those specific mechanisms they're gonna fatigue. So if I do for at the extreme, if I do a lot of two foot jumping, if I go out and jump for an hour and a half, maximum effort
Speaker 2:Like if your workout was like 10 by 10 max approach jumps.
Speaker 1:The next day, I'm not gonna be jumping very, very high at all.
Speaker 2:What if I gave you 10 by ten fifty inch depth jumps?
Speaker 1:Same thing. Same thing.
Speaker 2:Exactly.
Speaker 1:Because the ground contact times are super similar. The muscles use are super similar. The motor pattern is similar. So in the short term, that that thing is gonna fatigue.
Speaker 2:What if I gave you 10 by 10 barbell squat jumps at a 100 pounds?
Speaker 1:I would still probably fatigue.
Speaker 2:Right. And then what if I gave you 10 by 10 squats at 60%?
Speaker 1:They wouldn't be very fatiguing. I could probably
Speaker 2:Which go out sounds insane, but it would be less fatiguing.
Speaker 1:And we're talking like if I were to go out and have to jump the next day. Yep. If I were to have a session. There's times there's a reason I usually see happen and this has been more so when I've gotten more elite is I have these highly specific cycles and I might actually, I might deload like do a one week deload and I might not jump very well. But then week one of a general cycle where I'm doing hypertrophy work is some of my best jumping.
Speaker 1:Like week one of training is some of is some of my best jumping. Yep.
Speaker 2:And it could be stuff like sumo deadlift or a glute ham raise or Yeah. We might not even squat. It could be like step ups Yeah. Or something like that. Like, we he typically is feels really good when he does a unilaterally a lot of unilateral work, and it's kinda like, why why is that the case since?
Speaker 2:Well, you're not a lot of the time the loading is less and you have to be really healthy to do it. That will make sense. Yeah. When you're doing healthy and you're unloading, you're gonna
Speaker 1:jump I'm coming off of very intense training.
Speaker 2:Intense high specificity work, you typically jump really well. Yeah. The question is the timelines for how long that stuff takes. And I'm sure a lot of coaches will be like, shouldn't take you four months to bounce back or two months to bounce back or, you know, one week. You should be totally fine.
Speaker 2:In our experience, it's Depends. Yeah. It's so variable. Like, to to to make a bank a blanket statement like that, a bank statement, a bank statement, breakfast. Anyways, you
Speaker 1:can't Breakfast.
Speaker 2:Backstory, there was one morning, and I was like, what are you doing? Like, what are you eating? And Isaiah just looks at me kinda like he's like this. He's like, breakfast. And I was like
Speaker 1:It's a YouTube video. Days? We can't I can't see the title of YouTube video because
Speaker 2:It's inappropriate. Yeah. But look it up.
Speaker 1:Look at breakfast.
Speaker 2:Yeah. That was in Los that was in Los Altos. That was in Los Altos in 2021, 2020?
Speaker 1:2021.
Speaker 2:Four years ago now? '21. Anyways Making the good times.
Speaker 1:Making the good old days.
Speaker 2:Yeah. The good old days. But anyways, so we I think that it's so variable on the person. Like Donovan, for example, he told us yesterday that he feels like he's under training because in the past, he was, like, doing five or 10 working sets when it was only supposed to be two or three. And we're like, no.
Speaker 2:Like, you'll be totally fine, but it'll be it'll be interesting to see how he adapts to that because he's increased his work capacity. And Isaiah, for example, has crazy work capacity. Like, he can bounce back from sessions that would fry me within twenty four to forty eight hours. Or like Austin, for example, has way lower work capacity. So if Austin sees the same session, he's gonna see way more fatigue because his body can't handle it as much, know, it's like a truck.
Speaker 2:He can handle putting a lot more shit stuff in the truck and the truck's not gonna sag the back end. Right? He's got more capacity. He's he's like a what is that? Freightliner or whatever?
Speaker 2:Yeah. Or or a a semi truck versus, you know, Austin, I might be like an f one fit or Austin might be an f one fifty and maybe I'm like a tweener like a box truck. I can handle a lot of volume, but I can't handle quite as much volume as him. And then on the far end of this, you know, the other continuum, you have guys that are like a sports car or like an exotic. Like, they're like a Ferrari.
Speaker 2:You put anything in the front and they really slow down a lot. Right? They need a lot of rest and they can't handle any any capacity. You put three people in the car and it's way slower. It can't even go from point a to point b.
Speaker 2:So I think that work capacity is what determines how long it typically typically takes for athletes to bounce back or
Speaker 1:hit really good point. Like Yeah. And and what's interesting with me because I I usually just need a week. You can give me the hardest training on the planet.
Speaker 2:It's not to say he can't go as fast as the Ferrari in this example. This is purely talking about capacity.
Speaker 1:Yeah. It's like you can give me a week off and I'll usually jump really well. But what's interesting is I need a lot of volume to maintain my fitness levels and my jumping. Like I need as soon as you stop and that same example, you gave me that week off, I'm jumping really high. But then as soon as I get another week without squatting, like let's say I squatted heavy as hell for three weeks.
Speaker 1:One week off jumping super high, Second week, I'm jumping low.
Speaker 2:Yeah. You're going the other direction. You detrain really, really quickly. And I think there's evidence that demonstrates this that elite athletes train they they detrain further and they detrain faster than non elite athletes. So if you were to look at percentages, for example, there was a long jumper that I kinda worked underneath.
Speaker 2:His name was Nick Newman. Really, really bright guy, super smart. And he would see his numbers after the off season decline so far, but after, like, two weeks of training, they would come right back up to basically all time highs. So, like, his standing vertical would go from, like, 35 down to twenty twenty six or 27. But then after, like, a week, it would jump back up to, like, 34.
Speaker 2:You know, whereas I might detrain down to 30, but, you know, and and whatever and and or I might not detrain at all within two to three weeks. And but then I I retrain back up or whatever, and it's maybe up an inch. Nick will see these big drops and big increases in his performances, and I think you're very similar. I think Donovan's very similar as well. Well, actually, he's unique because he is more like he's becoming more capable of carrying load, but he's still not quite as far along as you are.
Speaker 2:I wouldn't say he's like a dump truck. You know what I mean? He he he definitely slows down if you load up a lot of a lot of volume. So I think that's also a part of the reason why is elite athletes are more sensitive. Their outputs are higher.
Speaker 2:Their capacities are higher. And when they detrain, they detrain hard.
Speaker 1:And the closer you are to your genetic ceiling, it probably plays a big role in that as well.
Speaker 2:Yep. Like like normal people, you don't need a lot to maintain strength.
Speaker 1:Yeah. Like, I could probably
Speaker 2:maintain strength. So you'll come down fast if you just hops off all strength.
Speaker 1:And just jumping, I could probably maintain 43 inch vertical, for example, all year. Or maybe, like, squatting once a week and jumping every every now and then.
Speaker 2:Would you say 43?
Speaker 1:Like a 43. Yeah. 43, 44. Be higher than that. I'm talking like a year straight above the training.
Speaker 2:Like Two years. Two years. 43, 45. I think you would drop that. Yeah.
Speaker 2:Your basement has risen a lot. Like, you're physiologically a new creature.
Speaker 1:But I'm
Speaker 2:telling you,
Speaker 1:I just stopped training, and I'm just jumping.
Speaker 2:Oh, you're not lifting at all?
Speaker 1:Maybe I'm just jumping, once a week.
Speaker 2:Oh, you're not lifting at
Speaker 1:all? Oh,
Speaker 2:yeah. Yeah. Yeah. Yeah. Yeah.
Speaker 2:I thought you were lifting once a week.
Speaker 1:No. No. No. If I'm if I'm just jumping, like, once a week, I thought do that. But
Speaker 2:You'd stop jumping high because you got hurt. But anyways, in short, I think to sum this all up, there's a lot of different periodization approaches and it is complex and we understand that. But for one foot, we really and two foot, we really like long conjugate sequence systems for mostly anything. And it's how you apply those systems that make it matter. Right?
Speaker 2:You might know that a a great meal is steak, green beans, and mashed potatoes, you know, but if you don't know how to season that, cook it, put, you know, how long you put the steak on, how do you make the green beans, where'd you get the green beans, like, where'd you get the potatoes, how to how to put it together is what matters. You might know you need squats and you might know that you need cleans and that you need jumps, but understanding in what amounts when you need to do that, how frequently, when when you wanna jump high versus when you don't, and then your individual body and how that responds. Think that's really where yeah. That is our life's work. It's really understanding that.
Speaker 2:And then being able to apply it to, like, each individual athlete. So me versus Austin versus Isaiah versus Donovan, that's kind of the art of coaching. So yeah. If you're interested in getting coaching, go to teachbstrength.com. We're gonna go train now.
Speaker 2:Isaiah's gonna do eccentric.
Speaker 1:Yeah. He's excited.
Speaker 2:I'm just
Speaker 1:gonna suffer. I
Speaker 2:know. I'm ready. Alright. See you boys and ladies.
Speaker 1:Lady. Lady. You look like one.
