I have studied this subject quite a bit and I really think that the force that you need to focus on is around the 60 degrees of knee flex that most jumpers max out at. In other words, the more mass that you can move relatively quickly say within 30 degrees either side of that 60 degree (knee flex) launch angle the higher your jumping potential will be. You have two options more force for less distance or less force for a longer distance. if you are basically starting launch thrust from the 60-70 degree range your ability to accelerate your own mass must be VERY high around that range which explains why every really exceptional jumper that I've seen can DL and/or squat (even a half squat is a good proxy of jumping force) significant amounts of weight for their body mass. The other part of the equation is speed in the ranges where the joints are less in flexion. This constitutes the ability to continue and complete what massive early force has begun. This is where plyometrics and clean pulls and similar things complete the complement of abilities that make a great jumper. Among athletes I would say that the speed in the more extended ranges is more commonly available than the power in the ranges of higher flexion although either one can be significantly lacking and both in most cases can still be improved at least somewhat even where one of the two is at a very high level. Cheers.
@7:40 you mentioned deficits in this part. I wanna ask what would be the grounds in order for us to tell that we are already strong enough? For example I am 68kg and my 1 rep max(lifting 0.8sec up) barbell squat is 75kg.
Isometric Mid-Thigh Pull (pull as hard as possible while standing on force plates) or 1RM Back Squat. Then Hands on Hips Countermovement Jump as high as possible. My Jump 2 makes this accessible without force plates.
Maybe thp stresses strength so much cuz they assume their clients are already playing sports and thus going hard on plyos as well as competing using plyos. If you’re just a weightlifter, your vert is gonna go up but not much.
@@NathanaelMortonstrong guys with relatively low bodyweight always have decent bounce even w no training. Maybe not in the 30 inches range but usually mid 20s
What about people like Tyler Currie who hasn't touched a weight yet has major bounce? I doubt he could squat twice his body weight, yet he's getting his head to the rim. (I think he now does some weight training, but he didn't get most of his vert from that)
Big part comes from genetics. For instance, there's a dude on my basket-ball team who's 16, 5'11", and can get some nice posters. He just plays basket-ball everyday. I asked him if he does weight training, and he said no.
That’s how it goes sometimes. I know a guy who gets his head to the rim and has never touched a weight and he’s like 27 years old. But skinny and naturally strong, been hooping all his life. A lot is genetic and early adaptations from environmental factors as a kid/teenager. I think PJF has the best answer here - these dudes have a superpower and they need to stick to their superpower (jumping and plyos) while SLIGHTLY adding in weights to take it a little higher.
How do i strengthen my quadricep tendon and VMO and get rid of quadricep tendinitis, my knee pain is usually from that area, I’ve been dealing with this problem for a while and I can’t go all out on my workouts and even workout at all, and I have had problems landing, my pain comes not from max jumping but rather from improper landing and now any leg related movements causes pain in quadricep tendon
I'm 36 years old, I've been lifting since high school. I played football and ran track. I'm recently getting back into being an athlete and one thing I would like to do is dunk. I'm strong in most exercises, but I was doing bodybuilding, and while doing that we tend to focus more on contracting and the negatives. I do believe I need to do exercises to produce more force output and plyos. What exercises should I focus on for the next 8 weeks to improve overall?
Ik it has nothing to do with the vid but is it possible that i lost 5-7 inches of vert after 2 weeks of preseason (didnt lift or did max jumping in those weeks) and will i get it back when ill start liftino?
Getting back to a state you've already been after gettin weaker is significantly easier that getting to that same state if you've never been that strong before. That being said, a 5 inch drop in only 2 weeks of inactivity is concerning, how the hell did you lose so much so fast??
My Jump 2 app - I have no affiliation with them but they do Force-Velocity profiling which is next best. They do it by you doing 3 jumps with body weight, loaded jump with 50% of your bodyweight and then loaded jump with 100% body weight. They assess which you are deficient in
lifting is only about 10-15% The 85% comes from max effort jumping! But that doesn't mean jumping with weights isn't effective. Squat jumps with 20-40% are very effective!
Also need to stay injury free and do a sport like basketball or volleyball regularly which requires jumping. Only ever managed to get to a 36 in vertical which is definitely enough to dunk with around an 8ft standing reach but if I was 2 decades younger and knew of all the different ways of training nowadays, does seem like it becomes feasible to exceed a 40 inch vertical which will allow more creative and harder dunks
Isaiah is goddamn right, you're telling jumping is so quick, alright, let me make it simple, when do you can throw a 1kg dumble to hit the roof? Exactly, when you can pick up the 10kg dumble, 1kg throwing is so quick too but it depends on your max,what it would be like when you can just lift 3kg???
I agree with you too, you need some athletic background for really good transfer , but lf you compare two person with no jumping experience and athletic background the one who's stronger will jump higher
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Im gonna listen the guy with a 50.5 inch vert
I have studied this subject quite a bit and I really think that the force that you need to focus on is around the 60 degrees of knee flex that most jumpers max out at. In other words, the more mass that you can move relatively quickly say within 30 degrees either side of that 60 degree (knee flex) launch angle the higher your jumping potential will be. You have two options more force for less distance or less force for a longer distance. if you are basically starting launch thrust from the 60-70 degree range your ability to accelerate your own mass must be VERY high around that range which explains why every really exceptional jumper that I've seen can DL and/or squat (even a half squat is a good proxy of jumping force) significant amounts of weight for their body mass. The other part of the equation is speed in the ranges where the joints are less in flexion. This constitutes the ability to continue and complete what massive early force has begun. This is where plyometrics and clean pulls and similar things complete the complement of abilities that make a great jumper. Among athletes I would say that the speed in the more extended ranges is more commonly available than the power in the ranges of higher flexion although either one can be significantly lacking and both in most cases can still be improved at least somewhat even where one of the two is at a very high level. Cheers.
Excelente video y explicación bro
very helpful coach!! thank you so much!
Glad it was helpful!
@7:40 you mentioned deficits in this part. I wanna ask what would be the grounds in order for us to tell that we are already strong enough? For example I am 68kg and my 1 rep max(lifting 0.8sec up) barbell squat is 75kg.
What are the dynamic tests that must be performed to obtain a dynamic strength index?
Great content.
Isometric Mid-Thigh Pull (pull as hard as possible while standing on force plates) or 1RM Back Squat. Then Hands on Hips Countermovement Jump as high as possible.
My Jump 2 makes this accessible without force plates.
Maybe thp stresses strength so much cuz they assume their clients are already playing sports and thus going hard on plyos as well as competing using plyos. If you’re just a weightlifter, your vert is gonna go up but not much.
Could be. But I don’t think any good coach would just assume anything. But agree 100% plenty of strong guys out there with no bounce
@@NathanaelMortonstrong guys with relatively low bodyweight always have decent bounce even w no training. Maybe not in the 30 inches range but usually mid 20s
What about people like Tyler Currie who hasn't touched a weight yet has major bounce? I doubt he could squat twice his body weight, yet he's getting his head to the rim. (I think he now does some weight training, but he didn't get most of his vert from that)
Big part comes from genetics. For instance, there's a dude on my basket-ball team who's 16, 5'11", and can get some nice posters. He just plays basket-ball everyday. I asked him if he does weight training, and he said no.
@@trollolololololololol3955 yeah but i'm wondering what the science behind that is
@@decker5758 Theres a video on youtube that explains how black genetics work.
@@decker5758Aside from genetics. Playing Basketball is like doing Plyometrics everyday and maybe he just jumps and sprint alot often on the court
That’s how it goes sometimes. I know a guy who gets his head to the rim and has never touched a weight and he’s like 27 years old. But skinny and naturally strong, been hooping all his life. A lot is genetic and early adaptations from environmental factors as a kid/teenager.
I think PJF has the best answer here - these dudes have a superpower and they need to stick to their superpower (jumping and plyos) while SLIGHTLY adding in weights to take it a little higher.
How do i strengthen my quadricep tendon and VMO and get rid of quadricep tendinitis, my knee pain is usually from that area, I’ve been dealing with this problem for a while and I can’t go all out on my workouts and even workout at all, and I have had problems landing, my pain comes not from max jumping but rather from improper landing and now any leg related movements causes pain in quadricep tendon
I've had the same problem, loaded isometrics really helped me get back to hooping pain free
I'm 36 years old, I've been lifting since high school. I played football and ran track. I'm recently getting back into being an athlete and one thing I would like to do is dunk. I'm strong in most exercises, but I was doing bodybuilding, and while doing that we tend to focus more on contracting and the negatives. I do believe I need to do exercises to produce more force output and plyos. What exercises should I focus on for the next 8 weeks to improve overall?
Shit I'm no expert but sprints,jump rope,dunks(attempts at dunking) all explosive exercises.
I think relative strength is important but he got to 40 inches off just jumping.
Perfect example. Super explosive. But then you improve force and you take that ceiling even higher.
No he didnt. He got to 36 off of jumping and lifting
no, in multiple vids he said he lifted when he wasn’t even able to dunk
Ik it has nothing to do with the vid but is it possible that i lost 5-7 inches of vert after 2 weeks of preseason (didnt lift or did max jumping in those weeks) and will i get it back when ill start liftino?
Getting back to a state you've already been after gettin weaker is significantly easier that getting to that same state if you've never been that strong before. That being said, a 5 inch drop in only 2 weeks of inactivity is concerning, how the hell did you lose so much so fast??
You stopped max jumping for two weeks?
@@sfsaviationchic filet
Yo Natthan! How can someome find where they are on this index? So they know the best area to attack?
Some app he mentioned in the vid does that
My Jump 2 app - I have no affiliation with them but they do Force-Velocity profiling which is next best. They do it by you doing 3 jumps with body weight, loaded jump with 50% of your bodyweight and then loaded jump with 100% body weight. They assess which you are deficient in
How do you avoid plateauing as a track jumper mainly and sprinter secondary?
I think the answere is obvious you need to increase strength to increase explosiviness
Hey i got a question, i have been doing plyos for 2 months but nothign changes. Why?
Going to answer this on my Answers for Athletes Channel.
Let’s goooo
lifting is only about 10-15%
The 85% comes from max effort jumping!
But that doesn't mean jumping with weights isn't effective. Squat jumps with 20-40% are very effective!
Also need to stay injury free and do a sport like basketball or volleyball regularly which requires jumping. Only ever managed to get to a 36 in vertical which is definitely enough to dunk with around an 8ft standing reach but if I was 2 decades younger and knew of all the different ways of training nowadays, does seem like it becomes feasible to exceed a 40 inch vertical which will allow more creative and harder dunks
@@stevelau7694 how should I organize a program there’s so much info out there
Force is mass X speed, not jus speed
there is a difference beteween acceleration and speed. Force is mass x acceleration.
Bro it’s F=ma
not gona lie i was able to get a 26 inch vert from 18 in four months watching him .. Riq b
So box squats are the main ingredient to increase vertical jump?
Think you would have to mix that with plyos to transform it into power but box squats it part of it pretty sure
@@BobBob-kc3ye leg core plyo or leg plyo and core what best combo bro
@@hikosantillan2086 not sure
jump
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Isaiah is goddamn right, you're telling jumping is so quick, alright, let me make it simple, when do you can throw a 1kg dumble to hit the roof? Exactly, when you can pick up the 10kg dumble, 1kg throwing is so quick too but it depends on your max,what it would be like when you can just lift 3kg???
I agree with you too, you need some athletic background for really good transfer , but lf you compare two person with no jumping experience and athletic background the one who's stronger will jump higher
@@sobhannouribro the slim reaper is skinny asf and can bounce out the gym
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