What Is The THP Training Split?
What's up guys? I have an officially tested 50.5 inch vertical. And this guy right here has written the training that took me from 42 to 50.5 inches. That's really hard to do. To take an elite level performance and make it even more elite, it is by a factor of a million, way harder than it is to make a beginner to jump higher.
Isaiah:If we take those same principles and apply it to a beginner, super effective. Couldn't have said it better myself because those words have come out of my mouth several times. Yeah. So John, what was the workout split that got me? Got me back?
John:Workout split and when you see that you mean like upper lower or like?
Isaiah:Yeah. Like you know you know bodybuilders. They train arms on Monday, legs on Tuesday. What is it? What's the workout split?
John:A workout split. Oh wait. Traditional.
Isaiah:Quick. Actually no. Let's keep going. I can do the plug up in.
John:You can do the plug. Traditional workout split, probably not gonna be the best thing for human performance. If you're trying to just gain
Isaiah:is a traditional workout split?
John:Would be like you just said, you'd be like push pull on, or you do like one day of pushes, one day of pulls, one day of legs. Or you'd have like bison back or chest and tries, which again is just push pull, and then legs. Some people will go shoulders, arms, back, legs, what I I don't however I like your bodybuilding voice. Yeah. The thing about bodybuilding that's really interesting is we have a shit ton of research from people that just bodybuild regularly.
John:So there's a lot that you can gain from just looking at everyday bodybuilders that are on a shit ton of gear. By gear, mean steroids. You can gain a lot of knowledge from just looking at their training. There's decades and decades worth of evidence that we have just looking at them, even if we don't have research papers where guys are under very, you know, constraint very intense constraints. They're just we can look at these athletes, and there's a shit ton of data.
John:So if that's your only goal and you wanna get as big as possible, then, yeah, that's sure. Do that do you know something where you load every forty eight to seventy two hours use loaded stretch as doctor what's the what's the one doctor that's like really popular
Isaiah:yeah yeah I don't remember his name he has RP strength or something yeah
John:that's he's like Renaissance periodization, think.
Isaiah:Is that the guy?
John:Yeah. But he's he's kind of I would say he's probably one of the utmost experts in the in the field. He's definitely kind of a bro, which cracks me up because I'm kind of a bro, but he's like a gear head bro. And I know he, you know, he's he's always kind of trolling people and some people will be like, this is the world's best stretch and he'll like review their workouts or whatever and be like, what the fuck makes this the world's best stretch? And I'm like, dude, this dude's literally just like, I don't know if he's fear mongering.
John:He makes me feel like he's gonna beat me
Isaiah:up.
John:So, you know, he talks a lot about it. And if you're, again, bodybuilder, you can look at his stuff and he'll pretty much
Isaiah:say sets per week, loaded stretch, give it forty eight hours rest.
John:Hypertrophy is pretty fucking simple. If you were to look at human performance in terms of like jumping or springing, they're they're literally just repeating the same met mesocycle over and over and over and over and over again with some variety. There's no physical output though that they're actually measuring. It's not like athleticism where you have an outcome you're trying to achieve and you have to meet that outcome by addressing a lot of physical capacities. Like size is not a.
John:Hypertrophy in size is not a physical capacity. It's not output based. It's just. What would you call it, anthropometry,
Isaiah:guess. Yeah. Physiological, you're just making the muscle bigger.
John:Yeah, it's like having a tendon stiffer for no purpose whatsoever other than to be like, look how stiff my tendon is. Yeah. Like there's no purpose behind it. It's just, cool. It looks cool.
Isaiah:Yeah. Which is nothing wrong with it if There's nothing wrong with that.
John:Yeah. You're into making your tendon bigger, yeah. No, there's nothing wrong with bodybuilding, but it's just that it's relatively simple in my opinion compared to human performance. It's kind of funny, quick anecdote. We had a bodybuilder that used to work with us a lot.
John:Not a bodybuilder, but he was like a very into bodybuilding. He studied it a lot. Looked at Isralti. That's his name. Mike Isralti.
Isaiah:Yeah. Looked at
John:a lot of his research. Looked at a lot of, you know, evidence, peer reviewed evidence and and kinda came to the conclusion. He's like, wow, this is so complex. Like you can work the, you know, this part of the bicep or tricep or whatever with this rotation or whatever else. And I think that stuff's kind of interesting and sometimes it's, you know, it can be a little bit insightful if you're using that for human performance purposes.
John:But he had talked to us and he started researching jumping higher and sprinting faster and all this different stuff. And I recommended a couple of books and he was like, holy shit. This is so much more complex. I was like, yeah. Science of Plexus Train Training
Isaiah:was the one I told him to read.
John:Do you remember this?
Isaiah:I think I do remember.
John:It was a 100. RIP. So he, yeah, he he just started researching it and learning, and he was like, wow. This is like there's so many more layers to this. And it is because yeah.
John:And this is all to say a training split is not the answer to jumping higher. That's not how I would view it. I think if you were to word it that way, I would view it in terms of intensities and alternating intensities. So I would say day one is a high intensity day, day two is a low intensity day, and you alternate between that split. But you're gonna load your legs every day, or you should be.
John:I I like to address all five physical capacities every single day. So if I have five physical capacities, coordination, mobility, endurance, speed, and strength, I will, in some form or another, address each of those five capacities every single day. And, technically, you can make an argument that, you know, just by going on a walk, you're addressing all five of those, but I will try to make a meaningful I'll try to address them in a meaningful way where I'm improving all five physical capacities. And if you view it that way, then I would say my training split would be Monday, Wednesday, Friday. I would address speed, strength, coordination primarily.
John:Endurance would be in the form of, like, power endurance or something like that or strength endurance. And then the mobility is gonna get addressed through dynamic flexibility. And then on the days Tuesday, Thursday, I would address mobility. Oh, did you see that?
Isaiah:What?
John:That car whipped in. I got nervous. So if they if you look at those, I would address endurance and mobility more on general strength on Tuesday, Thursday. So I'm still addressing speed. Maybe I'm doing tempo work or, you know, I'm doing try to think of like a jump circuit or something like that.
Isaiah:Yeah.
John:My allergies are really bad right now. That would be the split I would do. And what that or the benefit of doing that is that you're allowing qualities to recover or come up and systems to repair themselves. So hypothetic or not hypothetically. Theoretically, if let's say I load max strength, right, my nervous system is technically fucked from doing all of the high type two motor recruitment activity.
John:I'm letting that recover while I'm doing extensive tempo or a lunge circuit or slow push ups or slow squats, right? So I'm still addressing strength by doing that, but I'm allowing my nervous system to recover. I'm allowing my type two fibers to recover. I'm still getting a a cardio respiratory stimulus if I'm a little bit out of breath after doing, you know, 20 push ups or or some pistol squats down to a bench or something like that. So I address endurance.
John:Now that's fatigued. Now that recovers on Wednesday, and now I'm again back to loading my type two fibers, my nervous system, my alpha motor units, the pathways of your of your nervous system that are involved in jumping higher. So that's the specific training. So it's more of specificity and intensity. You're loading Monday, Wednesday, Friday, and then general days on the off days.
John:I would say that's the training split I would I would do. What what do you think of that about what I just said?
Isaiah:I like that. By the way, we have a a free week of training. I put it in the bio every single video or the description of every single video.
John:Is it a week or three weeks?
Isaiah:It's just a week. One week of training.
John:What if I just repeat that
Isaiah:over and over and over again? Then you're it's gonna get stale. You're gonna stop improving. I wanna turn into like an old cracker. It's not gonna it's not gonna progress.
Isaiah:There's no variety
John:cracker that's left on the counter for Yeah. Several weeks.
Isaiah:Yeah. Yeah.
John:Like day one, it's good, but day two, just gets a little old.
Isaiah:It's there so that you can try it, and if you like it, you sign up. It's not there for you to repeat over and over and over and over and over again.
John:Will it work if I repeat it over
Isaiah:and over and over again? Your training age is really low.
John:Like how many times can I repeat it? Do you think it would work?
Isaiah:If it was a complete noob?
John:Yeah. Like I'm 13.
Isaiah:Are you keeping the same weights?
John:I'm a noob, I don't know. So yeah, I guess I'll go up a little bit.
Isaiah:I think it would work for a long time, but you're shooting yourself in the foot because you could have progressed more quickly.
John:So if you were smart enough, guess, to under I don't know. Yeah. But you probably I think you'd quickly run into diminishing returns. Yeah. Which I
Isaiah:think if you're smart enough, you could figure out how to progress in if he wants to podcast. Maybe. Yeah. But look, at the at the end of the day, we give you guys the secrets. But if you want us to do the implementation for you, then that's when you sign up
John:for You want the secret sauce? I got it
Isaiah:in a vault. Yeah.
John:It's right up And here,
Isaiah:if you crack this vault open Which by the way
John:You're just gonna find brain matter.
Isaiah:You want the secret sauce, go to thpstrength.com and use the code THP for 10% off your first month. How how what are we at right here?
John:Eleven minutes? Ten minutes? Yeah. Oh, you have nine minutes for Oh, shit. I'm fine with I'm fine with cutting it off here.
Isaiah:Yeah. I mean, we answered the training split. Look. My training split is legs. It's Legs?
Isaiah:Monday, legs
John:Legs hard Monday, legs hard easy Tuesday, legs hard Wednesday. Easy Thursday, legs hard Friday, legs hard Saturday.
Isaiah:Actually, legs medium Saturday. Legs medium Saturday. Yeah. Upper body Tuesday, Thursday.
John:And sometimes you'll get it Monday, Wednesday, Friday,
Isaiah:which really is Legs Sunday because I do ISOs.
John:Exactly.
Isaiah:So it's legs seven days a week.
John:And if you're on my hardest training, then you'll also get upper arms and upper body on Monday, and then upper on Tuesday, and then upper on Wednesday, but harder on Wednesday, and then easier on Thursday, and harder on Friday.
Isaiah:Yeah. There we go. That's the training split.
John:And then sometimes if you're on a different training, you'll get legs on Monday really hard, slightly less hard on Tuesday
Isaiah:But still hard.
John:And still but still hard. And then easier on Wednesday, and then hard again on Thursday.
Isaiah:Yeah. It's like what I've been doing right now.
John:So this is this is why you should probably
Isaiah:Or if you have gone to Malaysia Malaysia
John:legs hard every day as well.
Isaiah:Well No. It's legs really hard off. Legs really hard off.
John:Yeah. And then no. Technically, it's legs really hard every day, just not every leg muscle.
Isaiah:Oh, yeah. Yeah. So there's also that. It's quads really hard. Off.
Isaiah:Every other day. Yeah. Exactly. Exactly. Exactly.
John:You guys are like, what the fuck did he just explain?
Isaiah:THP.
John:Sign up for THP. You'll get all the cheat codes that we could possibly give you. Thanks for watching, guys. We'll see you tomorrow. I hope that you have a great weekend.
John:And Isaiah, you're are you what are you doing today?
Isaiah:Oh, I'm lifting ow. I just scratched the hell out of my tattoo.
John:You got bit by
Isaiah:the No.
John:By the
Isaiah:By the shot the shotgun bug.
John:Talk about the assassin bug.
Isaiah:Oh, is a bug that we found out we found in front of my house, and it feels like a gunshot when you get bit by it, and it liquefies your flesh and drinks it.
John:Yeah. It's disgusting.
Isaiah:Florida stuff. Yeah. Oh. You're a Florida man bit by himself. Lifting hard.
John:You are. Isaiah's back to lifting hard. We had a conversation yesterday.
Isaiah:I might not survive. No. You're gonna fine. I think
John:so We're at the crossover point now where he touched eleven four, eleven five yesterday. He's very fatigued. He's his knee doesn't really there's no consequence to him jumping yesterday. Feels good. So what that You tells me
Isaiah:know I jumped like 40 ish times?
John:Yeah. Know. We counted.
Isaiah:Yeah. We're proud of you. Kinda crazy. It's good.
John:But they were really easy.
Isaiah:So what
John:that means is he's back to the point where he can start training again. And we've crossed that crossed over into that. I will say when we start pushing intensity in the weight room, we typically have to back off the jump volume. So if he does have issues because he's power cleaning three fifteen, we can't afford to kill him in jumping. You've noticed, if you've been watching me, you've noticed I've also not been jumping a lot because I'm training so hard.
Isaiah:You think about it, going to one session a week, I'm potentially going from 80 to 120 elastic contacts per week to 40 to 50 per week. Exactly. But then we can use that
John:The volume of other ways. No, we just do plyos, everyone knows that. We're just big plyo guys.
Isaiah:Really moved
John:away
Isaiah:from We also do plyometrics every day.
John:Oh yeah, forgot to tell you that. We forgot about the plyometric split, it's every day. In some form.
Isaiah:Speaking of the hard training, actually, it's might as well we're here now. Now you're getting the ramble. You can you can click off the video if you want.
John:Unless Yeah. Right. Right.
Isaiah:Unless you really like us.
John:Unless you really like us. Some some people just watch us for a personality. People watch us because they hate me. Some people watch us because they love him. I it could go either way for you.
Isaiah:Some people hate you though. What?
John:Yeah. No. I've never seen anyone hate you. I only see lovers.
Isaiah:No. I've seen I've seen some yeah. There's been some haters. Yeah. No way, dude.
Isaiah:Yeah. Impossible. Anyway So there there was some guy who was like, why do you you you this is just the same shit. You talk about the same shit every day. Yeah.
Isaiah:Do I like jumping?
John:Yeah. That's the topic that we
Isaiah:talk about. It's my special interest. What did
John:you just pick up? Oh, your ring? Yeah. It was under my shoe.
Isaiah:Anyways, the ADHD is really I asked if
John:I had Asperger's and I think yes.
Isaiah:You know I overheard. Oh no. I've overheard my parents.
John:Oh I thought you were talking about yesterday.
Isaiah:I overheard my parents talking about
John:Shell casing.
Isaiah:Me having Asperger's.
John:Is that a shell casing?
Isaiah:Oh but I was gonna ask.
John:Oh sorry.
Isaiah:Should I start doing the long warm up every day?
John:That thing looks so nice. I know. I'd I'd like that. There's a nice car over there. I think that that's tough.
John:Probably not every day. I'd probably start with, once or twice a week and
Isaiah:then build up. Or sprint development?
John:You could do sprint development. Would probably do ISOs and then jump down in flexibility sprint development. I think it's a good place to start. Bye.
Isaiah:Alright. Yeah. Car is pulling in.
John:Here, so we gotta go. See you guys.
