006: Building the Base for a HUGE VERTICAL JUMP Transformation- The PJF Podcast

Building the Base for a Huge Vertical Jump Transformation 1:12
Speed Round 45:58
VERTICAL JUMP PROGRAM
www.pjfperformance.net

[@AlexJGJ]

If you could talk about the best warm-up that you can do before games and/or trainings would be great! These podcasts are legit gems, I Love it!

[@ericnguyen2069]

Alex JGJ watch this kzbin.info/www/bejne/pZPPpXWPZst4qaM

[@allanluidturco491]

9

[@KoTakahashi]

I can’t believe I’m able to listen this for free. Thank you very much for sharing the information with us!

[@mastermindpatrick5232]

Dude.. Super legit.. Topics.. Keeps bringing these. I live in Dubai. And this is what I'm waiting for..

[@alexardizzone3715]

You should discuss recovery topics, strategy, methods, statistics ect...

[@jadenjackson4078]

So freaking true all these online videos of vertical jump training did nothing for me until i bought a program that progressed me in a gradual way, one thing that i encourage all young athletes to do is to throw in technique practice literally can but a quick 5 inches on vertical 🚦

[@mattturner1037]

Love your podcasts , would rate this episode an 8.5/10. I have gone through some minor injuries/sickness and took about 5-6 week to get through phase 1 and about 8 to through phase 2 but I getting my body right and starting phase 1 again. Episode really helped explain the intent and it’s good with these diverse episodes as it helps to give context to all this great info your giving out!

[@marlonfarmer3544]

I love the content of this channel I’ve learned a tremendous amount.

[@windsorongchan3836]

Grateful af you dropped your podcast, made me purchase your program because with 1 listen, I knew you were the real deal. Knows anatomy, physiology, biomechanics, basketball, & has done legit testing to see which muscles are activated for what movements? You know how rare that is? You fucking pioneer

[@scemamahugo8332]

Really great episode man For a next one : what books about strenght and conditioning would you recommend ? And what's the best website for sports studies?

[@KingDavidTheNatural]

How to get a freak vertical. Step 1 - Get your squat to 2.5 x your bodyweight. Step 2 - Do some calf raises 2 x a week and progressively get your calves strong as you can. It won’t take long, calve strength increases quickly. Step 3 - Practice jumping. That’s it. Most people will have a great vert if they do the above.

[@joaquinestebandbm7630]

I've never done weights only bodyweight and I'm starting jump manual xd

[@maxiharasser4882]

that is so unreflective and ridiculous

[@BeeKay2715]

The fact that people liked this baseless program is astounding

[@MakaveliDior]

@@BeeKay2715 Which program do you mean ?

[@miles1659]

Love the podcasts man. Keep it up

[@cadenreynolds6303]

Video is full of gems🙌🏼 best strength and conditioning info you can find for b-ball players

[@WDLIV]

This channel is a PURE GOLDMINE OF INFORMATION. If you see this comment make sure you watch EVERYTHING! Better late than never so best of luck with ya'll!

[@GETmeHOPS]

Sooooo helpful! Keep uploading these please!

[@janhladik2120]

Excellent reasoning indeed! The switch to ISO first is well explained and correlates to what I had learned first from Tim Grover.

[@paulkimi9032]

What goes into a good dynamic warm up, more detail on “reaction time” in basketball, best James Harden story

[@CoachGiosueCabitta]

Really thank you from italy! Your content are excellent

[@MrDiMES123]

This guy knows the code.

[@razza1580]

He is the code

[@dimitriss3635]

coach p. in the next podcast i would really like to hear you walk us through a very basic workout that would cover most of the fields required for a vertical jump workout,to give an idea / approach for anyone that can't afford a programme or more generally that just want to get a good workout and a good base to base his workout

[@ItsNoRandom]

Oh I couldn't wait for this vid drop since yesterday you post it on IG

[@josefinabernabe6604]

Josefina04bernabe

[@josefinabernabe6604]

Fr.deleon enterpreses binang 1st St. Philippines

[@Chadchampion1234]

Cant wait for the next one

[@pme24]

gotta love it ... keep it up

[@Coachtw18]

Hey guys awesome show. I am in school getting my MS in Exercise Science so your podcast really helps. I am also coaching AAU High girls basketball and wondered if I get your online courses can I use it on multiple devices? I am training some of my post and wanted to use your program. Thanks for the extra education I appreciate it. Keep up the great work.

[@cliffkwok]

This is gold. This guy know what he is talking about. The concept of stiffness etc is helping me a lot.

[@TeezyTazz]

MASSIVE VALUE! Thanks

[@ngmichael87]

great content- im super flexible and have always thought it was good to be as flexible as i can and i have had so many knee and ankle injuries- left knee has total ligament rupture- wish i had this information 10 years ago

[@santoakapoppawilly]

Tight werk!!!

[@MrWasphantom97]

Love the podcasts, and the info you're disseminating is invaluable in terms of improving athletic performance. Totally disagree about the Bulls though, they had the mentality of defending champions and Scottie was still thriving from the benefits of all those years of breakfast club training with MJ. They following season they were terrible until he came back.

[@codys8082]

love it!

[@westimportcars]

Great! Thank you!

[@agustingomez8688]

man I love de podcasts. in the nex I would like to see some of basketball IQ

[@jolonsutherland5265]

great content

[@andrewcampbell66]

Im a walking example of why its MANDATORY to build a base. Once i was *barely* able to dunk at 6 ft 3, I became obsessed and did it over and over and over and now theres very little soft tissue left in my hip joints. Now Im going back and trying to build all around that and get higher than I was before.. The RIGHT way

[@manuelgpalazuelos3043]

Hitting a baseball is the hardest thing to do in sports. Period! Excellent info, you guys are the best. Big shoutout from MX🤙🏼🇲🇽

[@TheRoadLessChosen]

That’s a fact. 3 years out and it still Remains true

[@ignaspalamarcukas7979]

Another great podcast! Very nice to see stuff put to context, brilliant practical information for not yet practicing sport scientists. Question: do you get annoyed with personal trainers / performance gurus promoting bogus training-exercises and putting out potentially harmful programs, especially on social media? Do you often you have to debunk myths and superstitions to your clients due to this?

[@beingmyownfan]

What a gem of a channel. This channel along with Shot Mechanics are my favorite channels to become a great basketball player.

[@cadenreynolds6303]

Watching this video makes me feel like I should go back and do phase 1 and 2 of the vertcode elite.

[@Mollyball311]

Podcast Topic Suggestion: Injury Recover & Prevention, especially focused on patellar tendon problems! Between your knowledge and Skyler's first hand experience, I think you have the potential to help a lot of people struggling with long-term patellar tendon (or other) injuries. Thanks guys, appreciate what you're doing!

[@stefaniewhitworth599]

Love the podcast! I have tight ankles. Had surgery on one of them. I'm 15 and was wondering if you could talk about developing ankle flexibility and how important it is for your vertical. Because I saw the video you made on Instagram about the study on frogs and the knee moving over the foot without lifting your heel up and how that was great for vertical jump. Could you talk about how you could develop that flexibility for that? Thanks so much. Would really appreciate it.

[@DKJ8936]

By far you guys provide the best applicable content out there! Question:What is the simplest or most effective way to individualize the vert code program? For ex.) If I had a player with a debilitating weak Posterior chain and ankle mobility/strength I would just create a short 6th day that would feature those weaknesses. Follow up: would that negatively impact the players progress?

[@nickanastasiadis4669]

I do love the PJFPerformance programs...I do respect the amount of work and knowledge you put into it but I would love some kind of discount now and then so that they can be affordable for me also :(

[@Josepowerzoro]

I just got 7 min in the video and you just talked about building the base phase. I really underestimated this because as soon as I payed attention to my technique I realized that I’m having to much of a knee bend and it’s stopping me from jumping my maximum height. know I don’t have a crazy amount of knee bend but a bit less of a bend and my verticle went through the roof I could jump 32 inches much easier than I used to because I used to struggle with the jump I thought bending of the knee more will be better, but it doesn’t work with every single athlete Because everyone is different. And I thought all the jump training and strength training was useless but I realized I was jumping at the wrong knee angle abs when I did correct this like I said I jumped higher much easier like a spring.

[@alguapo6181]

Holy crap I sat through the whole episode!!?? At first I was like “damn 57 minutes I’ll probably listen to 20 minutes.” 37 minutes later. Solid information appreciate all that you do. Ps. 96 Bulls hands down

[@axellouissaint3559]

I love your podcasts! Thank you! If placebo is real « if you really think it works, it does » like you said, so whatever you do if you really believe it, it will work ? 🤨

[@divyotpalsharma1451]

Great podcast 👌👌.

[@elliotthomer5025]

I enjoy basketball and also playing with my brother is the greatest. I do not have much jump and also he always can jump higher than me. I seek guides all over the internet, used them but found no good results. Lastly, I found this vertical jump program. My jump has enhanced a lot ever since I began this method. It is not hard to research this jump program by Google. It’s over here t.co/aX2oR1o9FS

[@skim1983]

After years of physical therapy, from a surgery gone bad, came to the same conclusion with ‘return to sport’ without knowing the science behind it rather just a collegiate athlete. thanks for confirming my purely anecdotal thoughts on a side note...wish you would have mentioned what ‘intensity’ means because i can guarantee that the majority of your listeners don’t realize you are talking about percentage of a 1 rep max, and what that load intensity looks like at different stages of training (i.e., endurance, hypertrophy, strength, power)

[@jacobmorales9863]

S/o to the squid! Insane body awareness

[@relaxingnoises2119]

I tore my acl,mcl and just got through my surgery last Thursday. I stood up all night watching all the podcasts together and am now formulating how I'm gonna come back using the absolute gems that you guys give the community. You guys are incredible and give a straight basketball lover in myself all the confidence in the world to rebuild my foundation and become a much better athlete. Thank you guys so much and stay explosive.

[@machiirose]

Prayers up for you hope you can come back stronger than ever mentally and physically 🙏🏾

[@pcgamerz9271]

Good luck to you my friend!

[@CovidPapii]

Biggie bar for bar all day boiii.

[@sbstaysharp25]

Mike Boyle learned a lot of us Good Trainers,📉 .. Building a Base every single yr..

[@tgi_david1706]

tyler isright. we need a whole episode as to what lexibilityisgood for and what its not good for.

[@damonherod2256]

could you talk a little on track jumps and how to be successful in those compared to baskettball

[@rodrick9225]

Pls make a vid on ankle ,foot injury &, Strengthening them !!

[@ElLeanBean]

You weren’t listening

[@raptormoments]

hell ya, took a bunch of THC oil, did some low isometric squat holds with a kettlebell and now I'm feeling like MJ doing the footwork with a med ball in my bedroom

[@tytsam72]

In a week's workout, if we would like to incorporate iso (strength) + plyometrics (explosiveness) What should be an efficient routine, say in a 3 day per week workout. Should we start with iso on the first day of the week then plyo for the remainder of 2 days in the week? Because like what PJF said in the podcast, training in monthly blocks say iso for one month completely then plyo next month completely is not always ideal. According to him we should mix and match. Please any suggestions? 😀

[@513cats]

Can you talk about Achilles injuries and how to prevent? Achilles rehab

[@johncmreyes]

What resources do you guys use to expand your knowledge?

[@talociccarello6526]

what should isometric movements be combined with? Would combining it with eccentric movements not help my vertical?

[@razza1580]

🐐

[@tgi_david1706]

Honestly just an episode on recovery and what is best for recovery.

[@patrickyudkin5222]

Should you do workouts and play basketball in the same day? If yes, how should you divide it up? Like lift in the morning then do basketball skills work after or do basketball then lift, etc. Should you have several hours between the two? What is the optimal way to balance workouts and basketball skills work? This would be a good topic to bring up in a future episode.

[@iong3878]

Hoop first workout rest/recover and hoop

[@Eden-pg9ws]

21:20 young athletes need to hear this

[@HistoryOfEnergy]

I want to buy the vert code program but I don’t want to stop my lifting regimen, is it meant to be done in tandem, or is it meant to be the only workout you do each day?

[@toxicoaken7830]

I’m constantly failing my heavy exercises like bench and back squat and have to bail out because I have no spotter. Is there any benefit to the level of stress or fear from this? I know you hinted on the power of stress in an earlier podcast but do these “do or die“ fails effect muscle fiber or anything of the sort? Edit: forgot to say I love your channel and you’re brought hope back into my athletic potential

[@allthinngscool5455]

Toxic Oaken go rewatch the 3rd episode

[@jaimejordan2013]

I don’t know why but after a workout if I’m sore and then I stretch I feel much better.

[@theoobadiahteguh2537]

It is a way to temporarily ease the pain. The keyword is TEMPORARY. For myself, I have NOT static stretched after a workout for about 2 months and started to strengthen my overall body to avoid muscle imbalance... and I can say I'm feeling great and stronger than when I did stretches. I still do dynamic stretching and warmup before workouts but I resort to active recovery such as foam rolling and icebaths for my after workout routines.

[@hooper365]

Working like you have some issue can you make super proactive especially fpr when the time comes

[@nejcrepinc151]

What about foam rolling for sore muscles

[@tarunsamuel3166]

rating ∞ out of 10 hands down

[@himanshusprinter0444]

What if we are injured through off season and now in two months you have competitions . so we have to leave the competition now ? Or build that way so we can compete in that competition

[@shambles3500]

Would you say eccentric training is also to train your de-acceleration?

[@ossikaxavier1860]

yes

[@Hoop639]

Love the podcasts man appreciate it. What books would you recommend to get into human performance in general? I’ve read scientific principles of strength training which gave me some good insights on the principles. I’m ordering supertraining right now, but I would love some more recommendations.

[@aleksandarbastajic2782]

Vladimir Zatsiorsky - Science and practice of strength training; Biomechanics in sport Tudor Bompa - Periodistation Verkhoshansky - Supertraining Roger Enoka - Neuromechanics of human movement Donald Chu - Plyometrics Mike McGuian - Developing power (basically all that NSCA edition...) All those are very complex books. You suppose to have pre-knowledge so you can really understand them.. Give yourself time, be patient... it's a PROCESS and it can last...

[@zalmighty7165]

Recovery topics !

[@jaimejordan2013]

And what is the best thing you can do for recovery after training/working out?

[@danielzastrau4571]

35:00

[@jl9737]

Speed round question: thoughts on drazen petrovic and where do you rank him on best 3-point shooters list?

[@wilsonfisk6156]

Such a tragedy man, I m still crying

[@romoking135]

#2

[@MakaveliDior]

@@romoking135 Hell no he is not even top 10

[@Babydurant35allday]

Much appreciated on all the content... doing God’s work✊🏾. As a request (so maybe not a particular question), do you have any data or even just intuitive knowledge on how strength training can have an immediate (or longterm even) effect on improving skills? As a skills trainer and coach myself, I’m looking for any sort of direct correlation or information I can apply to speed up the rate of improvement in skills. On an anecdotal level I’ve noticed having a kid do lateral deltoid raises will quicken up/sharpen his crossover without us doing 20 crossover reps. Can then take him onto the court after his raises, do his 20 reps getting adjusted to his “new body” and is able to reach a new height so to speak. Rinse & repeat several days and his crossover has reached a new level without continuing the Lat Raises. Same with triceps extension exercises, getting a kid to pound his dribble harder or fully extend his elbow on his jumpshot. Is this simply correcting a biomechanics issue or is it just general increase in force production?

[@MrDiMES123]

Babydurant35allday makes sense. Sounds like building the base. Except the goal isn’t primarily leg power(aka vertical jump) but rather upper body power. He’s able to put more specific human strength into his hands to the basketball. Delts get worked in lateral plane like a crossover & triceps push in extension like a jumpshot .

[@peterchuol2489]

Am in refugee camp in Kenya n no gyms around so concentrate a lot on your videos with no weights

[@razza1580]

He is the goat

[@uchennangene9703]

My question is for phase 1 being four weeks how many days in a week do you workout with athletes

[@dangelorussell5329]

5 days

[@petarkrizanovic8246]

Gems

[@richuncleel5454]

I feel tightness behind my lower ankle and I stretch and stretch and it doesn't improve. I heard the talk about flexible and tight players and would like to find out more info on this.

[@daNATEP]

is it in your achilles?

[@kylebunnelle5444]

You mentioned something about skill development and making the learning of the skill either conscious or unconscious. Could you go into a little more depth on that and how to most effectively build the skill? I think this could be important and learning how to develop any skill faster and better, whether it be shooting, dribbling, passing, jumping, Etc.

[@danielzastrau4571]

He elaborated on that in a different podcast. If I'm rigth it was an episode on the MindPumpMedia Podcast.

[@bobbyc7286]

Gift from God. My dream girl. Dinner time for picky foodies.

[@mrgrumpycat9049]

“There’s a high correlation between hypermobility and season ending injuries that is well supported by the literature” KOTguy : “I’ll pretend i didn’t hear that”

[@jaimejordan2013]

Make a podcast on flexibility. And how to fix problems related with flexibility and being tight.

[@metroboomin4981]

J.Jordan8 stop being a virgin

[@jaimejordan2013]

Metro Boomin 😂

[@josephbenuzzi159]

You keep talking about building the base but I think one of the main takeaways that you're really trying to say but haven't quite verbalized in this podcast is that isometric training has a place at all times and all levels to massively increase your vertical jump.

[@hooper365]

Be like obsessed with 90° angles or degrees in general to build super strength and endurance

[@1footdisciple]

Do you think you could do this very program while playing on a basketball team

[@danielzastrau4571]

He answered this several times, yes you can do it while on a basketball team, just be concious to not do too much. In season do the minimal dose. Allow your body to recover and nourish it right, be concious of what it tells you, then you should be alright

[@owenrobertson1613]

Whats your favorite ab/core exercises

[@MigoFetti]

Hollow Body Crunch

[@castslite5500]

Coach I have a question... I gain 6 inches in my vertical jump by doing body weight, stretching, and have been working on my jump mechanical for 6months. An plyometric by do them , can I steal improve my very even more. Also having a weight vest while doing my body weight work out.

[@castslite5500]

@J King kzbin.info/www/bejne/onXVlpWlbNaqm7s

[@castslite5500]

@J King click this link this is what I did. You need no equipment. And also work on your Jump technique it’s very important. I have 38 inch vertical and I’m 6”3. FYI five months pass sense I did that comment. Also do the reps fully correct do cheat it. So you can work on your fast twitch muscle fiber. Also what can also help is do squats or calf raises. But don’t do it to you burn out. Start counting when they start to hurt and do less reps but in correct way. So you can work on fast twitch muscle fibers instead of doing it for a long period of time and longer reps. Then you just be working on muscle stamina, instead you fast twitch muscle fibers. Trust in the process. Also planks and 6 inches.

[@TheRoadLessChosen]

@@castslite5500starts to burn? Then how far?

[@craigturner5536]

If I stopped the vert code elite after phase 2 and haven’t done any of your workouts for a month can I hop right back into it and start back at phase 3? Or do I have to do the build the bass phase all over again?

[@danielzastrau4571]

If I'm rigth his answer to this question was that it depends on what you have done in that month. Did you play a lot of basketball and were you overall very active? If so you can probably go on to phase 3. Else if you just sat around, you should probably redo phase 2 at least.

[@craigturner5536]

daniel zastrau yes I did play a lot of basketball but I decided to do two weeks of phase one then 2 weeks of phase two then hop into the beginning of phase 3 where I left off, thanks!

[@dracomadeit]

Send it to me

[@martina.c.4256]

I feel like this episode was made for me 😅😅

[@justinmasknj4785]

I have a very weird question I was training for my vertical jump for probably 2 years and I was never able to feel a strong glute contraction when I get jump even though I know they're strong and recently I've been playing golf and I have a very high clubhead speed and I noticed that I have some very intense glute contractions in my golf swing and it's been driving me crazy why I can't get that in my jump? because I feel like I'm missing out

[@thebestthingthatneverhappe6729]

more glute medius in golf swing

[@jasonrich8074]

Could you help me with explosiveness training??

[@bmoneyflys5475]

Jason Rich look at the 4 episode he talks about training your fast twitch muscles fibers which is the key to “explosiveness”

[@petarstoev1545]

I have leg length discrepancy with 2 cm. What is your advice?

[@thebestthingthatneverhappe6729]

drink raw milk lol

[@deantseng9419]

what's your opinion toward upper body training? stuff like bench press, overhead press, pull up or barbell row How does the upper body strength play a role in a basketball game and in the vertical jump?

[@danielzastrau4571]

You don't want to do too much upper body hypertrophy. Every pound you gain, you also need to lift up in the air, but these pounds do not help to get you up. Therefore they might decrease your vert. On the other hand, you need a certain amount of strength. For example for core stability, you need a strong core and back.

[@TheRoadLessChosen]

@@danielzastrau4571you want your upper body to be strong as well. The whole body should grow together.

[@adamespinoza3021]

Does anyone know how much it cost for personal training sessions with him at his facility

[@lundoren5240]

Adam Espinoza message him about it

[@lundoren5240]

Back to this video a year later 😂😂😭

[@keylloyd9167]

Hahaha! You related more to The Notorious B.I.G than Eminem!?

[@davianoconnel3097]

Book recommendations regarding training and related areas (nutrition)?

[@jeffreybonner6895]

I know you were too young to see the 90s Bulls, but mentioning Bill Russell’s Celtics over them, then saying the Warriors (and not even mentioning Chicago) seems a little bit of a slight to the greatest team ever and the greatest player ever. Lols 😂

[@pme24]

Is rope jumping beneficial for vertical jump ? because we're doing those ankle hops and they relate to rope jumping but i think i would jump for about 10 minutes and those exercises only went 2 minutes

[@rubiera23]

Hello Paul! I am a pro basketball player from Spain. I just finished the season and I have 2 months to prepare for the next season. I also want to gain vertical in these 2 months. Should I start the vert code? Should I skip phase 1? Should I start and keep going with the next phases through the season. I need answers my friend

[@allthinngscool5455]

Didnt you watch the podcast? Dont skip phase 1, stick to it make, look at mechanics, and just progress through the program, you have to know your own body to know what you need to do.

[@allthinngscool5455]

Alejandro Rubiera like if you should do other phases during the season? Do you know your ability to handle load? Can your body handle the work load, you have to know