Best Method for Developing Vertical Jump (Modified Triphasic)
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- เผยแพร่เมื่อ 18 เม.ย. 2021
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As a trainer, this is literally a free certification in programming for athletes all in 11 min.
Too easy to be a trainer low-key
This man be dropping priceless knowledge for free
ong this is the kind of stuff you really would pay good money to learn about as an athlete
For real dude such knowledgeable content for free
I'm a freshman that's bout to go into sophomore year next year Sumner and I'm planning to play football and basketball and this is gonna take me to the next level in both
@@kaimciver748 yessir! you got this bro💯💪
@@chikinwingz3041 thx man respect to u
This is goated. Thanks for all the great content over all these years.
Awesome video Chris, thank you for sharing
Great content as always. A lightbulb went off for me when you explained isos first. The same concept applies to how practitioners approach rehabilitation of musculoskeletal injuries!
I love isometric holds my balance getting crazy good! I don't lose as much energy when I jump 💪🙏
💥💥💥💥You are always on fire Chris. Knowledgeable 👍🏽
This is gold! Thank you very much!!
You certainly convinced me with good explanations
🔥 can't wait for the specifics of each mod phases....appreciate all the knowledge OTA
Thanks so much. So great analysis!!!!
My online mentor since 2012...Love from India coach
Did my first dunk dunk in over a decade and your channel is one of my definite sources of education on all things vertical training. Tha k you for the content, it's appreciated
Love it
That “concentric” at 7:26 hit different with the beat drop🤣
Awesome 👏🏼 looks a lot like how Chris Korfist would run TT.
This is crazy genius 🔥‼️
This is gold brooo
I've been following the PJFperformance Vert Code Elite program for over a year now and I see so many similarities in the training regimen. The theory of the modified triphasic makes so much sense and I've had great results following it! Keep up the good work!
How many inches did you add after vertcode?
@@viktorbabaian457 I gained 6-7inches in one year. However, I was getting back some athleticism I used to have back in college, so no guarantees that you'll have the same big increase. However, I do feel more athletic than ever laterally and I've gotten less prone to injuries. I believe it's due to balancing out my strength in my feet, hips, and hamstrings, which I never used to focus on. I used to only focus on quads and calves
my thoughts exactly, I remember in a podcast where PJF mentioned using the isometric, eccentric, concentric, and then spring phase.
@@viktorbabaian457 Right now I'm on my second year of following PJF and I'm about 4 months in. In total I've increased my vert by 8-9 inches and I'm just a few inches shy of my max I had in college. Last year my vert was around 22"-23" after sitting at a desk job and not playing for 6 years. Now I'm at 31"-32" and my max before in college was around 34"-35". My end goal after another couple years on the program is to hit that 40" mark and be able to throw down 2 hand dunks easy off a two-step.
@@KevinKampen Inspiring
A big thanks from Morocco
These free bits of knowledge are awesome, but trust me, I’ve purchase customized training program from coach Chris before - he covers more in the programs than you know.
Thanks brother
This guy is a genius
As an Aerospace Propulsion Technician I agree with phase 3
The bulgarian split squat hold is brutal. Maximal recruitment if the cns In various muscle length. Joel smith put this in the speed strength book of course citing jay Schroeder. Maximizing eccentric strength to increase the reserve strength actually recruited in performing explosive movements. But the Nordic curls have lot of the eccentric strengthening element also. Schroeder had Adam archuleta doing this for 2 years. It’s brutal work and tough to do when you don’t hand athletes for a long time. But probably those same athletes are leaving performance gains On table because it is never quite the right time to get started
How long is one phase typically? Great video!
Can constrast trainning be applied in these phases? Or should i just lift weights in the weight lifting days?
In which phase do we start doing rim touches?
Edit:for basketball players
Can you please tell which are the 5 exercises you did with that coach at that time?
Do you now use modified triphasic in upper body training as well? Or do you continue to use the original triphasic for upper body - so in the first training block its isometric lower body while doing eccentric upper body, and the second block is the reverse?
Is this all done in one workout session. I understand the benefits of each but Im a little lost as to how you can set this up as a workout program. Great video, been watching your stuff for years
Hey, Chris! I'm a huge fan of you from Taiwan. In that absorption phase, would you put the strength characteristics like fast ecc. in this phase? Or put it in others?
Slow eccentrics with the lift but during dynamic movement yes... IE Snapdowns
Hi Chris, so as far as I can understand basically in the first two Phases we are not going to gain any inches...but we will start to see gains from Phase 3 and then obviously from Phase 4. Is it correct? I just started the EVA program :)
Tes vidéos sont critiquement intéressantes. Et tu est parfaitement convaincant. Parcontre je n'ai pas le sentiment qu'elles soient fait de manière optimal pour persuader de passer à l'action.
J'espère me tromper et je souhaite à tout ces projet de réussir.
How long for every phase? Ty in advance :)
How long should each phase take?
you should do a strength video for soccer Goalkeepers
I need some excercise examples for peak
What kind of isometrics would you use? I tried the Bulgarian split squat and that was crazy man thanks!
I'll be getting into them
Hey Chris your approach sounds similar to Tim Grover's Jump Attack in some regards. I was just wondering if you ever came across some of his methods or read any of his programs on your journey and how relevant his programs would be today considering advances in technology/knowledge? I've done the isometric portions of his program three times so far after injuries to rebuild my foundation and have noticed that drastic change in tendon stiffness you mentioned in the video. I'll definitely pick up your program after I finish his
I have not. I'll have to check it out. The isometrics which I'll get into are the best ones from Jay I feel stress the body the most. I never saw anyone else perform them but I'll have to check his out.
@@overtimeathletes Thanks for the reply. They're probably what you'd consider basic holds. Bulgarian split squats, lunges, straight leg deadlift, etc.
When do we add plyos
Chris, try to implement short clips of the exercises in there. Makes it more appealing to watch these videos
I'm just spittin Ill be breaking down these concepts deeper just didn't want to water this one down its one of the more profound things I've come across in the last 5 years
Would there be any benefit to train the first three phases in a specific movement?
Yes those would be performed throughout the program just at a low level. Then in the Peak phase those particular movements pull all of the modalities trained together
🔥🔥🔥
You mention pushing to your genetic maximums, but would you recommend a similar training style for more intermediate athletes? Are there any alterations you would make?
For sure, the goal is to maximize where you are at so for intermediate I actually made a completely separate program that follows a similar style but regressed. This was a program I saw great results with youth athletes
Which phase would you use some thing like pulse reps?
Isometrics (Oscillatory)
How long is each phase in the the modified triphasic 8weeks each with a dload week?
It was 3-5 then Deload and move on in the past
But from Phase 1 to Phase 4, will you lose the benefits from Phase 1 when you reach the last Phase ? If some, It would be beneficial to perform An undulating periodozation phases mixing stimulus every single training day ?
No each phase builds on another in a proper sequence so you don't lose the benefits but rather amplify them in more dynamic setting. For instance, once you've maximally recruited fibers in phase 1 you then use them to intensify movement in phase 2. You are still recruiting fibers during dynamic movement you're just not focused on that particular modality.
Awesome information! How many weeks for each phase?
I'll get into it deeper but Isometrics - 4-6, Eccentrics & Concentrics - 4, and Peak - 2-3
@@overtimeathletes Golden!
So would I train strictly isometrics for like one week. Then the next week train the eccentric.Then Concentric for a week, then peak? Or would I add them all into one workout and separate peak?
No each Phase is a series of weeks to see true adaptation. Randomized Isometrics and eccentrics are pointless bc there is no true adaptation
@@overtimeathletes how many weeks would I train each phase?
How long till EVA drops?
May
Why is doing isometrics first better than eccentrics first?
You get the "right" muscles firing which helps eliminate compensation and it increases tendon stiffness
Hello Phillipines here 🇸🇽🇸🇽🇸🇽
What for speed I am football player
It would basically be same lifting and 2 days plyo would still be this 1 day unilateral, 1 day bilateral then other 2 days accel and max velocity
Ayy
Субтитры пожалуйста на русском, топ контент. Благодарю. Russian here)))
Sub Espanish pleaseeee
Too periodized programs are only for beginners and athletes at the beginning of season who don't train much in season
Periodization is for everyone, what the hell are you going on about
@@SnipingBeaut I'm saying overly periodized training isn't beneficial for athletes competing year around not denying the idea of periodization
@@yuanjiuli9167 So this method is centered around any athlete maximizing an offseason which is typically 3-5 months. I will go into inseason and preseason later on
@@overtimeathletes Is this a 12 week program? How is it different from the flight system
Nah, screw that.. I don`t wanna skin a damn cat..
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