051: How to Train on Gameday, Does 1RM Squats Improve Vertical Jump, Thoughts on Contrast Training

[@justjumari]

I did a bit of team work before I become a full independent trainer , i couldn’t handle the boss factor. Also you lose so much time to study and improve your own game like you said

[@pjfperformance]

Facts!

[@dingo6529]

🦔🦔🦔🦔🦔🦔🦔

[@Caleb6000]

Great episode as always, Paul. Looking forward to more content this off-season 🙏

[@pjfperformance]

Glad you enjoyed it

[@dashingdreww1185]

It’s always crazy to hear those OG players didn’t train the off-season , I think Magic said he didn’t touch a ball either in the offseason . Makes you think the reason they didn’t shoot much threes back then is because they couldn’t because they weren’t putting in the work

[@MyBankai1]

LEGIT they're not doing their jobs

[@chickenlegs7089]

Can you go through the different types of training methods and explain how each of them could help you improve athleticism in what ways along with how and when to use them?

[@danielholland8731]

Movement snacks, appreciate the insight!

[@chrismatthews1762]

I love the family first priority!

[@adamyuan6882]

First person I’ve heard to having massive adductors 😆 I’ve stopped squatting as much for that specific reason where its not very specific muscle to jumping and just HUGE Do find squats somehow irreplaceable in my routine though after experimenting with lots of different method. Squats at the right dosage and right execution just seems to work for helping my knee pain and improving vert 🤷‍♂️

[@rexwindmill]

If you are gaining relative strength through heavy strength training what's the harm? Especially if you have a fast stretch shortening cycle and have perfected jump technique. Increasing relative squat strength increases your maximal force production and jumping is putting force into the ground quickly, so why would this not significantly contribute towards vertical jump?

[@douglasbeattie906]

Facts especially if you take some time off lifting every now and again

[@bogijeaa513]

yeah, I agree. Look up Isaiah Rivera's training, he's doing heavy strength trainings in his periodization.

[@SnoozeSSB]

You guys did not listen to what he said at all he actually broke down exactly what your saying

[@isaakvanwegen2784]

@pjfperformance Isaiah Rivera seems to be jumping higher and higher the more his lifts go up for a while. He said maybe it's because he has been just jumping for years and is only in the weightroom for like the last 2. Opinion on his statement?

[@pjfperformance]

1) as I mentioned-getting stronger is good, it could definitely help. 2) It’s impossible to attribute his vertical jump gains to work done in the weightroom because dunkers and high jumpers generally peak at 26 or even a little bit later. So if you’re obsessed with jumping and you do it a lot you should expect gains to happen through mid 20’s. There’s several other guys who achieved 48-50 inch verticals without ever touching a weight. So it’s tough to say that the weightroom is 100% needed for everyone. 3) he fits the description of what I mentioned about ectomorph body type where he could lift heavy without gaining excessive mass. He’s still light and lean, whereas other body types might gain too much mass crushing in the weightroom. So he can get all the neuromuscular adaptations, tendon stiffness, and other positive adaptations without as many of the negatives.

[@ozancanca9740]

More specific skill you have, the more general strength transfers.

[@spiralphysiotherapy4196]

59.50 This is why you may see someone's iso mid thigh pull numbers be ~3-4x BW but still not dunk. There's also considerations around strength exercise selection i.e. box vs FROM squats (as referred to earlier, I may not need massive adductors to jump etc etc). Nate Robinson always baffled me having such hopes despite being soooo jacked. SandC coaches must have pleading w/ him not to get too big

[@wyndell300]

I try to tell people one rep max is not the answer for speed jumping and explosiveness all the time, what do I know I just competed in the Olympics in the sprints😅

[@pjfperformance]

Yup getting stronger is good. Chasing 1rm’s like a power lifter probably doesn’t end well

[@wyndell300]

Totally agree!

[@Rupton14]

Love your content! Can you get into what is your diagnostic protocol? What qualities do you test?

[@mat7can106]

Great video!

[@pjfperformance]

Glad you enjoyed it

[@brunojukic2905]

What kind of exercises you do in the full body circuit after the game for better recovery?

[@ezkiiz]

another banger

[@pjfperformance]

Glad you liked it!

[@danielholland8731]

Awesome journey!

[@Random_user-te6dv]

Will jogging actively make me a worse jumper and actualy convert some of my fast twitch fibers to slow twitch or will it just not make me a better jumper? Lets say the amount of jumping workouts stays the same and i do the 5k running on top.

[@adambomb611]

PJF has a video on conditioning saying 2-3 runs a week of 20-30 minutes is fine and won’t negatively affect muscles fibers and will help recovery

[@Random_user-te6dv]

@@adambomb611 Thx!

[@ezekielincapas5115]

Long time watcher here, and also purchased some of your programs! I am currently doing the vert code and am thinking about using your handles program too. Is it achievable to do both programs at the same time?

[@Stormlt]

I’m pretty sure you can cause the skills training won’t get you too sore. I would make sure you temper your workload so you don’t injure yourself but you should be fine if you don’t skip any phases of the programs. Don’t overthink it brother just listen to your body and stick with it and you’ll get what you want

[@StanZhou]

How about heavy strength training with weightlifting derivatives and approach jump at the end of session translate to vertical jump? Thx

[@triztanregino9814]

Waiitt how do you do a bball warmup right before the game doe?

[@charlescampbell8801]

Do you think that lifting with the intent to move explosively with lower total strength training volume is more effective for continuing to improve vertical jump potential than just chasing 1RM numbers or is it pretty the same in terms of pros and cons? Great vid 🦑

[@pjfperformance]

I think there’s pros and cons to all styles of lifting. I think early on the pros typically outweighs the cons and you get results but at some point there’s a threshold where the cons might outweigh the pros and gains stop occurring.

[@ezkiiz]

i wonder, i workout with my team and on my own time. For example im lifting weights for 1h and then skills training 4hrs sometimes. I take recovery days but how many days should i prioritize recovery over working out?

[@xiaochuanliu916]

how can i stable my vert jump,some times after i played a couple rounds i can touch the backboard by my nose,but most the time i can only reach over the rim like 5-7CM,thx

[@ZTHEHomie]

I’m 5’6 I can box jump 42 inches is that good I’m 14 btw

[@aryansingh9680]

Is collagen as important as protein supplement?

[@jd229]

Hey Paul! Maybe you could answer thos on a future podcast. I have vertical code elite and durability code. Would you reccomend a way to combine the 2? Specifically Maybe replacing some of the foam rolling and mobility stuff from vertical code with some of the more advanced stuff from durability code. Thanks!

[@waldegg9171]

Could you explain why someone like isaiah rivera with ‘thp strength’ does squats, power cleans, and different olympic lifts, yet he still went from 25-50inch vert? Absolutely love what you’re saying and am generally curious. Also if you got time to write it- why do you program rfess over squats or cleans or whatever?

[@pjfperformance]

Everyone who has a 40+ inch vert at one point in time had a 25 inch vert as a kid. They just grew up and their body matured. If you obsess over jumping and make it your top priority you’ll continue to improve through your mid 20’s as long as you stay relatively healthy. It would be impossible to confidently say that the weightroom caused those gains. I know guys with a 50 inch vertical who never touched a weight. They didn’t have a 50 when they were teens… but they were obsessed with jumping, had good genetics and stuck to it long enough to hit their “10,000” hours of jump practice, which allowed them to hit a 50 in their mid 20’s. That being said, the weightroom can be good for your vertical under the right circumstances. It just doesn’t automatically increase jump potential.

[@waldegg9171]

@@pjfperformance makes sense, thank you for answering all the comments!

[@justjumari]

We needa do a video fam

[@justjumari]

Great episode already watching it while doing my plyos

[@karigrandii]

Put your phone away while training man you need to focus and be less on your phone.

[@justjumari]

@@karigrandiiwe live in an insane world of pointing fingers nowadays

[@isaakvanwegen2784]

​@@karigrandiithis guy is a famous jump coach stfu

[@rightybricks1582]

Ayo PJ, would you know why Bradley Martynn is so big but he can dunk a basketball?? Is that guy just a genetic freak?????

[@pjfperformance]

I think he’s like 6’3 and extremely low body fat. Anyone that tall with that low of body fat will likely be able to dunk. He could jump much higher if lost weight and trained for jumping.

[@cdl34453]

From my Current time training athletes improving one’s squat does help their potential to express more ground force as long as one is combining it with Rate of Force etc From what I’ve seen in the last few months athletes that are Less velocity based but very forceful tend to have a faster improvement than athletes that are very velocity based and less forceful I believe it’s much faster to get a athlete recruiting fast motor units In a specific movement than getting a a athlete that’s already efficient at the movement to express more force of that makes sense I think the problem is people think 2x BW Squat is enough for you to jump higher when actuality there’s no set number A athlete that squats 600lbs vs an athlete that squats 300lbs will always have more Usable Ground Force(Newtons) and the transition will always always be a lot smoother getting the Athlete that Squats 600lb to jump higher because there’s less variables one has to worry about when all the task of jumping asks for and Ground Force X Velocity

[@dashingdreww1185]

You needa tell Shaq and Charles Barkley why injuries are up I’m tired of them talking bout load management, I rather see the stars in the playoffs then a random Tuesday night lol

[@adambomb611]

Unless that random Tuesday night is the only time your favorite player plays in your hometown.

[@shakenbacon-vm4eu]

Cross training is key I think. I just started yoga and omg my body is so imbalanced. You could consider non traditional activities for guys, like ballet, dance. You ever go to a ballet performance, like they are all ridiculous athletes.

[@Crimilion]

1RM does increase my max vertical tho

[@Crimilion]

@@justjumari I watched it and speak from my experience. Just stay away from your phone and focus on your training.

[@pjfperformance]

Not automatically

[@henrychan4757]

🦑 ❤

[@tielvandenheuvel5168]

Algosquidm

[@pjfperformance]

Let’s goooo

[@Fmjworld]

Drive to the Basket Went Up 30 %, cause you're not playing defense no more. In the NBA as much as they usedit starts from the heart planning defense. I'm talking about in the 90s. They played lockdown defense, and they didn't foul that much. They locked down. Clamps, not allowed to touch the offensive player the offensive player just runs into you, defender getting that foul most of the time, use there off hand for many advantages, but defense can't you there off hand smh

[@pjfperformance]

Wrong. We drastically improved shooting ability, which stretches the floor. When you have to stay glued to shooters you can’t aggressively play help side defense. Shooting improvement brought way more space and space leads to high speed drives to the basket.

[@hilal8461]

@@pjfperformance two thinngs can be true, taking out hand checking and allowing freedom of movement makes it so much easier to drive by. your literally not allowed to play defence now

[@hoopwithsepo]

🦑🦑🦑