How to Structure Your Skills Training & Strength and Conditioning!

TRAINING PROGRAMS:
The Vert Code & The Vert Code Elite: www.pjfperforma...
Edge U: theedgeu.com
THE PJF PODCAST:
Apple Podcast: podcasts.apple....
Soundcloud: / user-605278368. .
Spotify: open.spotify.c...
FOLLOW ME:
Instagram: / pjfperformance
Twitter: PJ...
Facebook: / pjfsystem
Website: www.pjfperforma...
Music by: Ryan Little
/ iamryanlittle

[@kezevituo]

People not watching PJF performance is losing good advice .

[@puffylord-3931]

good. we have the upperhand in those subjects lol

[@user-jh8so4gf2c]

This is perfect. Dropped right when I needed this. Thank you

[@lifewithjt7698]

Facts

[@ramoneturner4347]

I concur my guy. Right on time

[@postsbyleon]

Man I wish I had the same motivation and mentality that I have now a couple of years earlier when I was still in school and had a lot of time. Now I am working full time and do not have the time to go to the gym AND play ball the same day. I m thinking of 3 days a week gym and 4 days practice. But I think it will work out in the long run.💪

[@bgsgrip7053]

i hope you got that going man

[@ww3sleyy]

Smh. I don’t think you really know how HELLFUL you are like 🤯🤯!!

[@ripped_till_i_die]

Sorry to bring it up, but typo: *HELPFUL* & yeah I agree. The videos are helpful and informative.

[@domainmusicandgaming]

@@ripped_till_i_die think it went over your head lol

[@ashtondunson2932]

Always like before watching 👌🏽

[@ripped_till_i_die]

Paul, sir - sick drives to the rim & a cool hook shot in the first half of the video. I'm sure you could have made it to the league, if you wanted to. I guess strength and conditioning became your purpose ... Great information. I'm on my journey towards being a strength & conditioning and performance trainer too. Similar setbacks.... Injuries, a couple of life threatening illnesses: made me start my conditioning from SCRATCH, quite a few times, & I learnt a LOT on the journey.

[@danbrown1344]

Aaron Aranjo Not NBA

[@dre__breezy]

This will help me out so much! Thank you 🙏🏾

[@luneydesmond]

Second video I’ve come across of yours and it is literally what I’ve been looking for! You’ve got a new subscriber for sure 🙏🏽

[@peterattiliobos5576]

This is exacly what i needed man!!

[@lanrose3177]

we want part 2! this is really helpful!

[@OmarAli-fb8pl]

great video so glad this popped up in my recommended even now

[@jshakedown5399]

Thank you for the chill music with the amazing advice👍👌

[@jamesguuagain]

Well explained! Thank you!

[@luismanuel1886]

great video!! very helpful

[@danlalac]

This was great, thanks for your insight

[@skinnyjbeats3490]

thanks 4 the gems as always

[@kezevituo]

Im 6ft tall Weigh 84kgs and went from a 24 vert to 27-28 vert in 3weeks Without gym or weight lifting. Thanks much coach

[@efisgpr]

Amazing plan!!!! 🏀 💪

[@johnverhelst4629]

I needed this!

[@alexisp.7190]

So helpful!🙏🏽🙏🏽

[@justinasjurkus8583]

Love it.

[@nbamixes6725]

THANK YOU SOOO MUCH

[@kylesollowayii4345]

Paul the 🐐

[@vishalrao6980]

But if you do train skills before hitting a resistance or strength and conditioning workout, won't that impede on your ability to make progress during that workout? Cause you're already fatigued from the skills workout

[@shacharkorenberg6565]

Great video

[@nuttyys6624]

Please do a pt. 2

[@thechimpmonkey7786]

hi coach, can i do my strength workout the day after my skills training?

[@ball1slife107]

Nice! Please do something on the triple threat

[@jjhbball]

Dropping diamonds

[@adrovicmaid9259]

can u do the same thing but instead of skills training, u do team practice

[@adrovicmaid9259]

1:30 of practice

[@martezjackson1916]

My squids this guy be making some great fucking videos

[@quinngreene8261]

I have a question if I workout before school upper body and then after school I practice basketball would that be good?

[@user-oz8eo6cm1f]

Can you implement the structure for your programs e.g. for fat don't fly? I appreciate

[@TuanAnhNguyen-ej3ug]

Can I do skill training in the morning, then do lower-upper body workout in the evening?

[@AlexK18766]

Hey, what are your thoughts on callisthenic training compared to weight training? Is there a better one for basketball?

[@hernandezzepedajorgeivann8213]

this is a such nice video I would like a video that you show us how to program a full weekend basketball workout including skiils and gym to really impprove in the court

[@coachloganryan]

With the three day split, do you include agility & plyometrics as part of the lower body workout?

[@jacobapplebaum7206]

Yeah

[@efisgpr]

Yep, the perfect place for it is right at the end of the dynamic warmup. Feels great and gets the lower body ready to attack the weights....not to mention being primed after the DWU for a great plyo/SAQ mini-session. Start with just a few moves and add on gradually. Good luck!

[@berattasc712]

Does The vert code elite has upper body work?

[@krishydacow769]

Great job with the video! Is it possible for me to strength train upper body in the morning and then hit my session7-8 hours later? I practice outdoors so the morning is very cold for me sometimes

[@bboydoubled23]

Hey thanks a lot for this!! One question here What to do between these days? Just small skill sessions ? Long skill session with low intensity? Thanks in advance!

[@nathanielmolnar]

I would do some light shooting and/or active recovery and also make sure to take a full off day. I tried to do skill work every day and I got injured.

[@justplayin8249]

Can you do the skill training in the evening if you ve trained your upper body in the morning or is it even hindering your process?

[@evergreenthunder]

You could get away with it

[@artahikhan7e210]

how many reps and sets of each workout?

[@antonjakechua6599]

Coach is it optimal if I go to the gym at 5:30 in the morning then go to classes then 7-9pm basketball training for monday, wednesday and friday. Im just scared of destroying my body

[@abbyik7357]

So is skills training conditioning?

[@ryanmanu4888]

No. Skills training is like your skills on the bball court. Ball handling, shooting, finishing, ect.

[@alvinthomas5038]

Wouldn't skills training after an upper body workout allow your muscles to adjust to the newfound strength?

[@jtajump2983]

I would think that if anything, skills training (especially shooting) after upper workout would just ruin form overtime with bad motor patterns being learned from compensation from the “local” fatigue he’s talking about

[@ElLeanBean]

I meaaan, Michael Jordan did bench presses before his game

[@evergreenthunder]

Mike said lifting on game days put him in an aggressive mood. Off season I know Kobe would also lift before breakfast sometimes then go practice. Those guys have freakish recovery though.

[@jacobapplebaum7206]

Is it okay to switch the lifting session time in the morning to the afternoon and bring the skill session to the morning? Also, is it absolutely necessary to wait 6 hours between?

[@hectorortiz4850]

@@samfolkestad1726 what do you mean basketball work

[@hectorortiz4850]

@@samfolkestad1726 isn’t skills training that?

[@vedantagnihotri5545]

Can someone pls reply What if I do my skills session in the morning then my plyos in the evening is that ok?

[@thebestthingthatneverhappe6729]

just make sure your nutrition is right. collagen protein shake are great

[@vedantagnihotri5545]

@@thebestthingthatneverhappe6729 thanks I do tendon session on alternate days so I consume gelatin atleast I plan to do

[@thebestthingthatneverhappe6729]

@@vedantagnihotri5545 you could also include 10 minutes of plyometric work in your skills sessions. save weight training for later in day

[@jakesaunderson567]

Is this the same for most sports or only specific to basketball?

[@blake6343]

Good for most sports bro

[@davidtaveras6121]

Paul what about if you create imbalances from training upperbody after skills training

[@zakari_hamdi]

How many lower body strenght and upper body strenght workout i must do in a week?

[@yoboylexi743]

- Do upper body training after skills training - Do lower body training before skills training - Sandwich skills traning in full body workouts

[@valtheballer7135]

How would this look like of it was planed in a weekly routine?

[@jerochitriny984]

What should I do first dribbling drills or shooting drills?

[@stephaniehollis9511]

🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼

[@pablocastillo9966]

How much time a day do i need to complete vert code bodyweight workouts?

[@darieyntate6108]

How should I structure my agility, plyo and lower body days?

[@TallestFiddle]

Jason Tatum must have been lifting upper body before his shooting practice this year

[@Natanyahu]

Does this apply to soccer players too?

[@yengallada1237]

Thanks im right

[@an7d7y]

I do triphasic training . Full body 3 days a week. I’ve been doing it after supper and skills training in the early morning. Is that optimal?

[@mosesbygate-smith2750]

Hey Andy G. Because the 3-day Triphasic programme is full body this does make your circumstances complicated. I would base it off of what your priorities are. If skill is your biggest weakness then continue with what you're doing, however, if you want to prioritise your athleticism or your skill sessions have a high conditioning demand then I would put your skill sessions after supper and do your strength sessions in the morning. Hope this helped!

[@an7d7y]

@@mosesbygate-smith2750 thanks man 👌🏼

[@louis_7118]

One question, can I do your bodyweight vert code program in season with 2 team's training and 1 game per week?

[@jeroendekort5696]

Easily if you control your restdays and treat your body right after workouts (sleep, right food, icing, ...)

[@louis_7118]

@@jeroendekort5696 Perfect, thanks for the answer, you did the program? And if yes, how old are you and does it helps you with your vert?

[@jeroendekort5696]

@@louis_7118 haven't done this program specifically but i've been around fitness and basketball for a long time. If you rest enough and start icing and watching your food intake then you should be fine. I'm almost 26 btw

[@anthonyp8309]

What’s up man, could you do a video on a workout split for in season? I always have a great plan in the off season but when it comes to having high school or aau practices and games during the week I have trouble balancing my strength and conditioning with this without overtraining and causing overuse injuries. If you have a video like this already just let me know .

[@jacobapplebaum7206]

2-3 day full body is typically the basic format he’s said it himself in another video

[@nickteo1656]

can i do this with speed code?

[@andrewgreendige9551]

In a day

[@TheOZkAr2312]

If the sport is soccer, that requires more lower body, than the skills must be first, than the strength ?

[@threeamigos5384]

6:12

[@jeshuapinto7665]

What about training full body in the morning and skill training in the evening ? Does that work?

[@bonicia8624]

Try it out, and see if it works

[@notoriousbigd1279]

Can you do Vert Code Elite on a 3 day full body split?

[@jayvee4165]

How does the program work I have it but when do I incorporate it how do I do legs every single day and my upper body training?

[@1Flyingfist]

Is all of this applicable to something like badminton? 🤔🤔

[@iscokc1259]

Yes, this is not only for basketball

[@faamaoniiona8784]

🦑gangg

[@jrhodes23]

Faamaoni Iona my squids

[@tryitkareemtryitkareem2436]

Wow coach thanks so much this video inspired me to organize my schedule accordingly to it and this i am gonna work as hard as ever i wish i become a nba player and train with so much helpful information and i wish you can give us on youtube more information just like the vertcode bodyweight and edge u because unfortunately i can't afford it but don't worry coach i am gonna be the best player off of this yt info only just your international fella squid saying good work keep it on i am on the rise up i am telling you and coach i am still waiting on the fat don't fly documentary come on coach keep grinding

[@threeamigos5384]

6:14.5

[@ikemikekpeazu5076]

How should I balance upper body training, lower body training, and skills training with the vert code elite program?

[@threeamigos5384]

6:11