Advanced Plyometric Training For Dunking: Day 35

All right take two I am annoyed because the audio wasn’t recording so I have to redo it but anyways I was saying I’m going to the gym going to do plos today last time I talked to you guys I did that video where I did 100 contacts

Between all the drops and everything and the actual like stiff contacts are probably 70 but total was over 100 so I felt like garbage uh on Friday was the day after next day still didn’t feel great I went to the beach and stuff like that and

I sat in a car for a long time which when you’re you guys might not know this but when you’re sitting in a car for a long time your tenant can get flared up so mine did and you know as I don’t you don’t do isos when that happens the

Thing is you just unload it and it usually feels better I don’t know if the car functions as kind of an ISO but if you just stay off it you you’ll be fine and it happens when your knee is like slightly bent that’s sometimes how people get to an opathy is like driving

A lot if they lift a lot and stuff so anyways yeah I had that happen felt like garbage Saturday Sunday you know yesterday drove back from the beach felt great uh this morning so I didn’t really do isos didn’t even really stay on top of them but by

Unloading I was able to get back to 100% coming into my Monday session for this stretch ording cycle February so that is a lesson to you guys remember I said there’s a little bit of a testing period when I went into that session I was like

I don’t know how much I can handle I guess we’re going to find out and I handled a lot and I’ll probably handle a lot today just fine um I don’t know what I’m going to do today I might do I like double leg plios because the ground

Contact times are more specific single leg plios are more forceful but they they’re more forceful uh double or sorry single leg plios but they take a lot more time and I’ve noticed that I just don’t get quite the same load at the quad that I do when

I go a little bit faster and so I like to be in that kind of ground contact Time double egg and and Dan PA say this like I he’s like I only do double Lake that’s part of the reason why is the ground contact time just gets too long

It becomes non-specific you know it’s almost like a single leg P would probably be more specific for Isaiah than it would be for me right a double leg p is probably more specific for me especially when you’re getting close to those ground contact times so I had to

Tell myself to be pretty quick on and off the ground as quick as I can without losing power basically off I think it was like a 45 cm box or I don’t remember 60 cimer box I don’t know what it was um and those were very intense uh the

Hurdle hops were very intense they quite a bit of of training load during that stuff felt like [ __ ] during it and I think uh that’s okay if you’re not like a team sport athlete this what I was saying earlier in the previous take before I realized my mic wasn’t working

Is when you’re doing these sessions and you’re a dunk like or you want to dunk or you’re a high jumper or something you have so much control over those variables but if you’re a team sport athlete you know like you’re a football player you’re a basketball player at the

Division one level I would absolutely not be having guys do plyos like often or in season because the risk is just so much higher than the reward you know those guys they’ve got to play X number of games across the whole season and they have borderline too many

Games they don’t care about that at the you know the NCAA doesn’t give a [ __ ] they just care about money uh the NBA doesn’t give a [ __ ] they just care about money they’re going to try to fit as many games as possible into those guys schedule as they can handle physically

And so training is not necessarily a focus it’s like oh well you should be able to handle this many games so we’re just going to give you this many games the risk is that you know obviously you can get hurt if you do that so I think

Uh when you’re looking at putting plyos or shock loading into Athletes Training in season for team sport athletes that’s a bad freaking idea like you can do it if you can handle it but generally it’s just not not a good idea you want to really offload that stuff and

Um that was the worst sounding car I’ve ever heard also this car is on my ass behind me but uh you want to keep those guys healthy the point is not to necessarily improve your stress shortening cycle capabilities in season right like availability is your B your

Greatest asset um you know and and I think if you’re going to oh my goodness these guys are horrible at driving is this guy Drunk um swerving all over the road so you know stay available don’t if you’re a strength coach watching this don’t have your guys you know and you appreciate what I say or whatever don’t be doing crazy Pio sessions in season the playing is inherently plyometric in nature right it is has a plyometric

Uh kind of action this girl is the worst driver I have ever seen slow down she just saw me staring shaking my head at her so yeah that’s that’s it that’s pretty much all I have to say um about that I’m going to go into the session do

That Z is having some pfp and that happens a deep knee flexion so he will probably do well actually I lied his m is bothering him so he’s not going to be doing any plos which for him this kind of month was more about dunk performance than anything else it’s kind

Of H not great I would have rather him actually get a true stimulus in but he can’t do that whenever he’s competing so frequently and he had a lot of dunk sessions I think Kil Ganon and Golden Bear are coming down on Friday so they’re going to do that uh on Friday

And I don’t know if I’ll dunk I don’t really care to perform well that day my focus rate now is oh I won’t be I’m going to a car show but my focus right now is just getting the the volume in I’m okay not jumping well and dunking

Well I don’t really give a [ __ ] uh I don’t like plyos because I get fat during cycles of plyos because my volume is so low and honestly I just want to enjoy my ice cream and beer on the weekend a beer or two on the weekend and

If I can’t do that my quality of life goes down don’t like to to to you know not live my life so I like higher volume and I feel better during higher volume but if you’re doing plyos you can’t do that in the weight room so I’m excited

To get into April or sorry March get back to volume training I jump really high during periods of volume usually just because the intensity is so low and I lean up a bit but you obviously can’t stay in hypertrophy loading because you will uh Miss other adapt important

Adaptation so I’ve always said this but cycling your training and and having periodization is not just necessarily about building on top of uh you know one quality sometimes there’s it’s detrimental you know you might what worked for a month might not work for more than a month um this is

Single-handedly the worst drivers I have ever seen Florida is horrible uh but yeah what work for a month might not work for two or three months and that’s why I like the Donovan special is it does a really good job of kind of balancing qualities out so that you’re

Able to maintain your hypertrophy your strength levels and your performance you still have some volume if you want it it’s just such a flexible option for maintaining performance uh and that’s what I just call the cycle that I kind of developed through trial and error but it it doesn’t really let you uh

Optimally jump higher because you’re not really pushing any one area you’re just kind of maintaining all the qualities so it’s important to go through Cycles like this where you really get an overloaded stimulus and you really see adaptation because Progressive overload is one of the most important things when you’re

Trying to improve as a one foot jumper you need to have you need to have that specificity in your training it’s just that you can’t do it for much of the year cuz soon Rife soon rotten right if I back off all this stuff uh like

Strength work and all this other stuff I still have a little bit in there you’re just not going to you’re going to run into issues when it like I said like body composition you’re going to run into issues intensity is so high your performance is going to drop how

Long do you want to sustain that before you actually see a super compensation or your performance bounce back up like those are the questions I kind of ask myself when I’m looking at how long I want to stay in the valley before you come out you know on top on the mountain

On the mountain top anyways that’s all guys uh I will see you at the gym um be a cool video a lot of plos a lot of jumps stuff like that if you’re watching this you probably like that stuff everybody loves plos they’re kind of overhyped though see boys these two are

The ones that should be miked up they’re just they’re going to say some stupid [ __ ] they going to say dumb [ __ ] yeah are you mostly going to interact with him I don’t know I just wanted to punch him in the dick like is that a big deal

I should probably mic up you huh maybe all right hold on um is there is there guys in gas masks in the corner or am I really high oh my God no those are Absol oh they’re firefighter trainers oh okay but that was a gas mask absolutely yes but Super Stone

Right now or uh here so you can take this into Isaiah that’s what I’m talking about I want your BS to hit me in the chest we don’t need this far anymore watch out is it okay if I put the boxes here so I can Stu I don’t a [ __ ] what you do

Bro well kind of your [ __ ] is all over the boat so it’s actually just my and my phone that’s it you go bro just try to remember you don’t want to have two different all right up what’s the better bar that one for yeah so John are we start am I doing

Starting drop swarms drops yeah would you guys rather put it back can I squat op uh back for sure that’s feel weird are you about what are you doing okay okay the way you just move that bar like look ridiculous what yeah all right bab I was like really dead I to find

Your keep I was he found it first you and I all mic up actually is Austin I don’t know I don’t think so this part is way better easily Isaiah likes that one cuz he likes to prove a point he I like what you like you just try to prove a point

Point the bar doesn’t matter I’m going to take this actually and give it to him all right yeah I was dead at the session I didn’t jump but I’m really proud of myself I got like 2 hours of sleep wait you went oh you just played I just

Played yeah I got like one in game dunk and I tried to throw it in on somebody but other than that I couldn’t jump to save my life like my knee was like killing me were you tweaking my knee was hurting I think just because of lack of sleep

And [ __ ] like I don’t know whenever I’m like it reminded me of the night trift reminded you of what the night shift the night shift yeah like my knees will always be here I’m going to do like 20 of these oh wow I feel way better

Today bro last time I did these I was feeling bad it was hurting yeah I um I did the hip isos today and that that helps with The Landings for sure how was your weekend it good it was really good yeah that’s cool it’s a lot

Of fun we should actually do that we should go to uh you’ve been to St Pete right yeah you like it I don’t remember it that much well there you go we should go I’m sure I’d like it is it it’s beachy right it’s by uh clearw it’s by

Tampa but it’s like on the other Side I saw Lambo yeah yeah Huracan bro it sounded good yeah sounded so good you heard Isaiah I saw an EVO Huracan Evo I was riding behind it it’s it’s the sound is unbeatable so good so good like it’s a car that I feel like I just

In my mind performance- wise not that special honestly soundwise unbelievable o yeah yeah sorry no you’re good all right you want to hop do some hops with me yeah I don’t know are you doing single leg I’m going to do both today for me all right

So that mean it’s thing is so weird is it you feel it at all what any time I my leg are you going to squat today yeah it’s like deep oh really like once I get past like right there feel it uh I might consider doing Panda pools

I mean I don’t know it’s up to you do you think it’s going to get worse if your power no as long as you don’t catch in like a full clean yeah yeah yeah that’s probably fine theno ball down M how many did you do two each

Yeah but it’s like half the distance I’m just going to do them until I feel like more warm all [Applause] right you want to take the turf or do you want to go over here definitely Turf huh definitely Turf definitely Turf today especially if we’re not bounding

Well I might bound oh but you’re good I don’t know what I’m doing it that knee flare up in Indiana kind of scared me I literally cannot cool down and just max jump anymore well I mean that’s like normal I’ve never been able to do that

Not since high school I’m I’m coming to terms with my age H son of a [ __ ] another day you should just keep hitting my I know I know I felt that too is it warming up your miniscus yeah okay I don’t feel the miniscus so just the

Pfp yeah I feel like does does this bother your pfp cleans just a start cuz like that like want you go the blocks it’s it’s warming up though refuses to make any adjustment I would not I will not I just farted oh okay all right

Mate I’m so heavy right now I’m not I’m 161 is that light I’m fat as [ __ ] just my hip feels I don’t have that what how good these shes are where’d it go bro appreciate that don’t let it happen again I trying to get rid of this thing discreetly he’s getting warm really

Fast those I are definitely helping my hip the single leg Loop bridge look how fast he’s getting warm looks so ID off the floor huh it looks so timid off the floor that that’s what I suggested but you look timid off the floor it looks timid

Off the floor yeah are you sure you don’t want to go off the blocks yeah I know I know what what I can or feel better or not all right I’ll trust your judgment this time all right is actually squatting first but all the shits were taken that’s what we

Usually do too what’s funny is when I had pfp when I had pfp and I wrote that cycle that’s like why I always squatted first it always warmed up that’s that rack just opened up Z that Rack open opened up and she walked right over and just took it what

Your Jeff jumps can I use a Verte you can if you want but you want like short ground contact on yeah I’m going to do a couple more and just build up here I go I’m following you man let me know when you want me to film you

Let me know when you want me to film like what you’re doing you’re about to go 225 probably like this one so jump land reset couple times Go up land on one foot land on one yeah like this oh e okay get your hands back and ready to jump again again he’s going to I’m not he’s going to I’m I could actually do that for fun I would jump like [ __ ] today be back I’m

So heavy right now so heavy oh Wait look at this guy how you feel you feel good okay he said not [Applause] yeah you think you go up to like 255 you probably need I might here oh really probably do you feel like you’re drained or need to unload or just the jumping drained but jump fatigued yeah

Say that again I feeled from the weights and overloaded from the jump yeah I feel really weak and really that’s not a good place to be it’s all right I mean I would just make this like a transitional week back into the volume stuff next through March

So just try to get back into something and feel better leading into the Friday session yeah and I think go hard there and then [ __ ] Hammer volume all right so I’m going to probably Bound for distance and then progress up the amplitude Okay so I’m going to go distance first and then

Progress the higher amplitudes both and then I’m going to do dep jumps well I’m saying you can do depth jumps if you want so should I try doing some bounds first or I wouldn’t know okay I would go uh grab oh we need a box yeah you don’t need any higher than the

Red see if you can they just [ __ ] using it as a chair just go grab that red one say hi I’m going to use can I use for pios that’s a chair you know it’s not a [ __ ] chair bro it’s a p box you want me to do it you can handle

It oh I got all right can I ose that box by inance appreciate it all right thank you where well done brother where should I put it uh over Here I mean I do some people do did you have coffee today ah alas he’s breaking the addiction damn you’ve changed should I put um I felt need to last days I think I’ve been getting really good sleep should I put the Verte up no just not not at first so I want

You to start we’ll getting the shot over here um uh so I want you to start off a lower B well you can start off this one that’s fine M and you’re going to progress up the ground times okay so start really long ground times low effort and then as

You go and you feel better you add effort shorten the ground time got all right so I’d say long ground time yeah yep and then just progress up from there I’m so athletic you’re so athletic you’re just so athletic bro Huh you’re going to go 225 what at 22 five yeah that would probably be good it’s just like how many you I should do probably like five and 10 sets between singles and doubles and singles all right if you’re going to do singles I would go like 15 by one on the

Minute yeah that would be like a really good stimulus probably 10 by one 10 yeah be yeah 10 by one okay I’m going start I’m going start dialing this [ __ ] up my intensity what do you think should be my last top set before 25 I feel like 215 would be a

Good 195 205 yeah something like that that either WEA is fine I don’t like big jumps how many huh how many am I doing probably like 50 total 50 to 100 total contacts it’s a big range but like if you’re going to count those and like

Working like 30 okay I’d say but if it is it hurting your knee no not yet not yet not yet is a key six of these so the more you go out the less you’ll load the knee huh the more you go out the less you’ll load the knee so jump

Out more no I’m saying the more you go out the less you’ll load the knee so if you want to load your like to warm up that’s fine but progressively you want to take that trajectory and direct it more upwards how do you still get d

D I don’t know why I signed up for this yeah that was not my idea it’s to do yeah it’s long ground contact still keep that in mind it’s still long it’s really long around 350 to 400 there huh 350 to 400 there all right you want

To hit the ground before it hits you so as you’re coming down it’s almost like you’re squatting up into the ground as you’re coming down that’ll increase the intensity a lot so don’t don’t start Hardo how that feel fine all right I think the single leg [ __ ] just not for me right

Now let me know when you’re going to go again I’m going to I get five of these I feel so flat man B you can’t take a man seriously in joh shirt woo look at got crossfitter look at a crossfitter Austin do another one fact this [Applause] way uh Austin give give

Him your mic to Z all right let me see you again okay so pull yourself down into a squat as you’re falling and then right before you hit the ground I want you to start swinging the arms forward so you’re falling you’re falling you’re about to hit the ground you start

Swinging the arms forward in does that make sense yeah yes higher way higher load now go up not out oh they can see me sick are you in that shot yeah huh you’re in that yeah yeah yeah all right faster I’m doing faster every minute on the minute grab a uh 2

What I like to do is jump onto something sometimes that really quickens up the the ground contact yeah I don’t know why I decided to do this but I have five three more sets I can do all day I knower huh uh 10 step on the bar I’m doing 10

Total every minute on the minute so as you’re falling off I want you to just pull yourself down inflate into this position okay just land don’t jump out of it land I want when you hit the ground don’t dip just stick it like a gymnast pull yourself into a quarter

Squat yes so now before like I want you to pull yourself down as you’re falling down right before you hit start stomp basically stomp into the ground like pull yourself in a squat position second last it’s like as I’m falling down I’m falling I’m falling right before I hit

I’m already extending into the ground to push out of it does that make sense extend into the ground don’t land and then jump yes that is it yeah way better all right that’s a SC for height Z can you tell me how these look you ready hold on I’m going go

Out that looks really good that still look fire it did yeah so much different like the amplitudes vertically are so low on those that’s it you like that H is that better you feel that more I Okay better start hitting it even sooner you’re a little late I’m done John that’s it nice that was not fun that was kind of fun actually yeah mik him and then I’ll move this over here all right all right BR [ __ ] go ahead Austin yes so that’s way faster but

You’re only bending your knee to here so pull yourself down into a lower squat before you hit the ground does that make sense yeah were you on the call today when I gave that analogy um of like a catcher I don’t so like I think I was I

Think I was doing messaging when you did it right so if you’re if you’re in a quarter squat right and you’re pushing out of it you can’t get a lot of lift from here right but if I say from here you can get more lift so right now

You’re hitting the ground in this position which is really short ground contact time but the forces are low so you either need a higher box if you’re going to do that or squat down a little deeper and hit the ground more before it hits you you landed first huh you landed

First yeah I felt it though when I did it I was like [ __ ] pull yourself into a half squat pull yourself into a half squat in Flight oh I think you’re good Z you can use my phone is that mine slow-mo oh back up over there Austin go

Ahead yes that’s way better that was good ready Z [Applause] yep it’s better you feeling that in your quads knees Etc I don’t feel any pain yeah but you’re like you feel it loading yeah definitely how’d that load pretty good yeah I’m going to go for height now

I was I was car a lot of speed I’m going to go up like straight up now I whichever video all right I got you yes Queen all right yeah [ __ ] yeah that power John should I record ready huh should I record it you yeah you can I think so would it [Applause]

Help good wait okay you’re good see see how you’re late see your arms aren’t coming through okay your arms should be swinging through here see how you’re waiting to hit gotcha does that make sense yeah that you should be like your knees should be pulled up higher

You should be in more flexion and you should be like getting ready to hit the ground even before you hit it okay I’m going go up and out [ __ ] cuz are you guys squatting or not I’m I’ma going all like like for my knee um because I was thinking about it

I was like the front squats really slow see like I get in better positions for like copy um do you think I’m can record this one I’m trying to fix it so apparently so my arms need to be going faster like they need to be coming up already [ __ ]

What yeah that’s they’re late yeah and then I need to be lower so like I I was trying to do it but it’s better for me to see it can we do another one of those or can you nice you good there you go that’s better is that

Better Austin go hurdle hops next hurdle hops ah a little late right yeah yeah late how is that box Z 25 oh what number is this three it’s 24 it’s all right you said do hurdle hops next so repeat hurdle hops actually two foot yeah grab those cones let me see

Brother damn I’m seeing it at least like with the [ __ ] video I can see my positioning a little bit better yeah this will work what’s up toer so double leg over the hurdle over the cones it’s like instant all right very fast ground contact Time higher higher tuck the knees tuck knees all

Right tuck jumps this is probably what you need this type of stuff yeah I haven’t done like [ __ ] like this you can move those apart a little bit if they’re too tight are those too close together good good go ahead [ __ ] quicker on and off the ground

Huh too slow on the ground [ __ ] faster I didn’t realize how bad I was at these that’s why we’re doing them the thing is your bounds are like not bad I can’t remember the last time I did any [ __ ] like this I can I can f no I’ll

Another a minute all right all right are you ready for this this is going to be a lead bounding this is for you Austin [ __ ] me I’m going to go bounds you ever bound before did I what did you ever do bounds before no these jumps these [ __ ] yeah

These jumpy things these [ __ ] stupid pios these are good pios A lot of the plios I see on the internet are dumb like two or three that I do is just like dep jumps Turtle Hops and Bounds you’re good that’s all you need but stupid really dumb doesn’t do anything for your

Vertical yeah jumping is about handling the down forces the better you can stop yourself from traveling downward the better you can push up that’s how your tenons work so it’s about being able to control that so that’s why you always want to it’s better to fall off a box

Than it is to jump up to a Box jumping up to a box doesn’t do much for you or running into a running into a takeoff D so that’s different because a box jump is usually one step a dunk is a full ass run up where you launch yourself into

The ground so it’s similar like it’s better to it’s better to torpedo your body into the ground anytime you want to jump higher then it is and like rebound out of it box jumps usually just like this or or standing so it’s not the same

The drop off the box after you jump off it or on it is higher loading than the jump onto the Box actually the forces are higher at least all right here we go this is for you aome have I don’t [ __ ] this up I’ll go I’ll go up and

Out it’s about hitting the ground hard you ready yeah all right you’re up do you want to get hurt yeah I I got it impressed me yeah that’s a good sign you did not pull that the way you needed to that’s the other one wasn’t bad oh you just bitched out

You got to drop on that catch a little more to get that how many more doing John huh how many more do I have to do I would do like a total of like five of these so that was three two more okay come this way Yes master roll up your

Roll up your shorts too are you about to sexualize me it’ll look better you going to do this you going to do this Austin okay next week though yeah next next week next week yeah yeah for sure for sure see you bro get up quick that’s way better you’re Landing good job

Mate as long as I jump high on Friday well [ __ ] it’s always golden no you might be all right you might be all right it’s always Golden Bear man it’s Monday so you’ll be all right if you offload like after this if you offload after this you’ll be all

Right all right I’m going to go how you feeling I’m going to go one more of these and then three for height okay what the cones almost huh the cones almost ended my existence well she like started walking back so I was like oh I got to steal

This I was standing there and the con I was like well all right um you going again last one right yeah should we iPhone it yeah I would this will be good yeah let me go I’m multitasking today all right mate are you going to post in slow-mo or

No up to you what do you think yeah you will you think so I feel like cinematic for you would do a little better whatever you think man n never mind yeah I’m going to go slow-mo good all come on get up quick oh [ __ ] you all right no is that your last

One yeah it look kind of cool from that angle oh God your legs go crazy that’s really good that’s really good all right can you move those cones for me never please I am I am your master now all right mate see what you got come on sawar oh

No you’re doing what I do what getting better every rep I’ll do I’ll do it you just got to faster way faster elbows yeah but your your elbows you got to be way faster elbows low you got to be high and fast it’s like the timing of it is

Everything um want to ask you so the only time I really feel my knee is in this position where at so I’m thinking you think if I did a lunge ISO for my ISO I would do that ISO yeah that do that that’s like what I feel on one

Foot too I don’t feel it two foot like I would say you want to be on the coattails of pain that’s what I would do all right all right so I do that now yeah instead of well I would wait wait 6 hours just end it wait 6 hours you squat

Then I would just cut it there well I would cut it there squat tomorrow with me I’ll wait until you go can’t hear you I’m a deaf man stand there thought that guy was going to walk oh that last one sucked if I try to hit the ground too early oh [ __ ] that’s

When I lose it it’s like I’ll pop up and I go too high and then I hit the ground and I’m like out of position a little bit you ready um I’m going to go straight height on the last couple here what are you doing after this what you did what what I

Did I’m going to do it you did the dep jumps and stuff probably hurdle hops actually s you better get this dead ass oh you dirty [ __ ] is was in the background like times um he look like me bro every time he gets a little closer so I’m done

With pios right you’re done you just chill the rest of the day you don’t want me to do any of the hip [ __ ] or anything like that you no I mean did you do them before the session no I did some isos like some hip isos that’s

It I would just do it as an ISO on that the hip thrust okay that’s it call it yeah and then tomorrow we’ll do other stuff actually I wouldn’t even do that just chill just chill just trust me do you trust me yeah you could do single

Leg drops if you want off a high height okay like double that or double that look how high it was I know you bitched out actually you didn’t [ __ ] out you just got you got weak yeah that was ranked you though I do want to jump on Friday though so that’s still good

With yeah I would just do like this is to load the hip so I go like 10 each way all right and then be done I’m going to go just sheer height on these next couple all right oh God I just caught my leg on it like my back

Leg just I do that I do that too [ __ ] I’m just going to go so good really it’s what it’s what we’ve been missing yeah I’m going to just go as high as I can on really I started 10 I’m going just go like a as high as I

Can on these last like couple this is where my legs get destroyed all right Austin here we go this is for you back again bouncy little boy that was mistimed give me another try all right one more was that was poor that was a piss poor attempt you

Go it’s definitely getting better like yeah that’s that’s going to like be the right type of loading you need I think all right all right do you see how I the timing was on that that timing was horrible that was so bad I’ll do better this time father for height

Really can you watch this tell me how it looks that last one bro I was like oh I tried to push up but as I pushed harder my knee pain just kept getting high that was fun though woo huh for the ultimate go for 20 then

20 the failure just go to failure put the safeties up go the put the safeties up and just do it until you can’t do anymore you could probably do 20 oh I don’t care about that you said you wanted the ultimate quad burn you didn’t tell me you wanted to jump high

I’m like it’s weird cuz I think on my I was really healthy and then we were in Indiana and I got a few dunks and I I warmed up then cooled down and then tried to jump then my knee hurt and then I warmed up and I was fine and then my

Knee’s been hurting since every time I KN it flar is up is when I jump cool down and try to jump again I think it’s probably over here I going to cut it a you gave up I couldn’t catch that one yeah you’re going to get it [ __ ] I’m

Going film him first this is chaos for me I’m just like I’m like coach you coach you coach you what are you doing s come on it’s going to be heavy fight it oh you bitched out you bitched out all right ready I’m done stand there back up a little bit or right

Here no just stand where he is it’ll be better to get that and then I’ll I’ll come like this way further ready oh bro my back on those is just like time for my you ready torture all right here take take his mic take Austin’s

Mic I’m going to try this [ __ ] for like 10 oh [ __ ] I wait where is the mic oh all right might impress me let’s do this boy murder Murder I’ll film it on your phone too yeah yeah that’s the plan you ready let’s get this [ __ ] where did these chairs come from I don’t know I like him though yeah I’m sure you Do is that 10 12 12 yeah press me I definitely could have got 20 yeah you could have I said I’ve done that for eight at that roughly that range he easily could have done more that felt really analgesic on PF yeah that volume always does it’s like arthritis it just works itself

Out reverse the knee I mean that’s the same concept of it thought that was you you for real that’s dope that’s dope yeah nice to meet you man um I’m going to go dep jumps and then hurdle hops okay what are you doing next I want a

Hit thrust see C okay oh you’re getting after it today my boy wow not I’m not today we’re doing it tomorrow tomorrow yeah Austin uh I’m going go got off this you can see the master at work I’m just kidding I kind of suck at these um can you slide that box

Forward and then I’m going to get a juicy shot like this my hip nice for my hip wait wait say that again like uh it’s basically elevated for the abduction like it hits the same spot um what does so it’s like kind of wait wait hold on let me show

You it’s kind of like that like that basically turn more do a reverse plank huh do a reverse plank do like a reverse plank what do you mean reverse plank extension is where you’re going to feel it more so rock back a little bit under your heel okay that as

You do it like this same [ __ ] same thing just turn your belly up a little bit all right yeah no I feel that right in the like yeah fu oh [ __ ] that’s hard as [ __ ] does that hurt no it just feel like it’s saying do you

Feel it though yeah yeah I feel it in the exact spot good good good should I add those or just cut it for a day uh you could do like you could do some like 3x 30 seconds will probably be fine all right oh [ __ ] s oh your keys and stuff over there

Bro can you tell me if I’m in the shot for this yeah Austin you good that is yeah my head’s in it huh my head’s in it yeah can you click on me so it focuses good so that was early I got to wait a second longer um that’s

Slow I’m seeing what you’re doing with the arm swing though I’m almost just like punching up it’s more like a shrug so that’s very lower leg kind of focused I kind of like hurdle hops better actually I’m going to do two sets of six of this are you doing it now 3

Four 5 six that’s a really long ground contact strategy look watch How I pull myself down in flight and hit the ground like I try to hit the ground before it hits me the more I feel it on my knee usually that means I’m deeper in that position okay that was a doozy

[ __ ] I’m waiting for the thing what you trying to do it no no no no no [ __ ] [Applause] [ __ ] hard BR it’s crazy how much stronger this one is that side pick your leg up should be a lot harder go on your elbow oh there’s no way I can get down

There my right side is way stronger the other one I was like yeah I have to go to Walmart go groceries going to measure this ground contact time for me sure D see you guys yep you too all right uh go this actually we’ll go on the App cuz we’re

Going to look at the RSI I’ll try to get really high RSI here I’ll try to beat it ready I’ll do six of these okay we’re going to do measurements real quick where do I have to record from s uh stand over here you just want my feet

You don’t need to get my whole body all right ready yeah that’s very very very reactive and it [ __ ] hurts that’s how I know I do it right ah it’s going to be long cuz I hit toe first it’s probably going to be like 2 40 maybe I don’t know are you supposed

To hit heel first well if you hit more on the front of your foot if you have big feet it uh biases the ground contact time is going to be a little longer cuz it’s a longer lever what is this box is said it was 24 yeah it is 24 60

Cm so 2.45 ground contact time was 259 too slow I don’t know [ __ ] about RSI to be honest that just means I was too slow on the ground gotta I got to be quicker you know what I will save this [ __ ] I forgot I That Elbow [ __ ] huh

I can’t do my elbow on my left cuz I have that [ __ ] up B the nerve you remember that get your hip up I like that I feel like so I’m like worn out I’m going to cheat the living [ __ ] out of this cheat ready yeah stand back there a little bit ready

Yeah so that’s going to be like probably 200 Mills on the ground which is not enough oh [ __ ] really yeah I landed a little bit if I really want to do it I’ll do this this is really the The Meta one two on one two off no you just

You can get higher ground contact or shorter ground contact times um no I was IM you did one foot one sh went off [ __ ] it just doesn’t feel very bouncy for me when I do that so that was that RSI was three but it felt not it did not feel as reactive

So look at the difference so RS SI 3 ground contact times 192 that felt way less forceful way less for but look at the stiffness my stiffness went up to 26 it was at 15 oh [ __ ] so the shorter you bias the ground contact time the higher

You’ll your RSI will go which is why I don’t really like it okay all the time like that’s too short for me I need to be less for sure I’m going to do these next couple I’m just going to measure them real quick I should have saved that oh

Well ready uh really going to tune it up repeated jumps right no oh if I want to get Peak RSI yeah but no we’ll go there there ready always this is an Achilles Crusher you want to [ __ ] your Achilles up do this [ __ ] you all right F I’m

Shaking if I tear my achilles it’s on camera it’s on camera with ground contact Time ground contact time all right oh [ __ ] it’s like this I can only drive my arms like this High [ __ ] I feel actually pretty fatigued you do yeah I haven’t been able to

Do plyos like this in a long time yeah see see as you get 180 V8 my RSI goes up the shorter the ground contact time the higher my RSI will climb up let’s see let’s see at what point it cuts off ready let’s go again another another

Ready that was very fast it look fast those was all Achilles that’s what I don’t like about it though I want to load the knee and those don’t really those don’t really do it too much which is why I don’t like it that was about the same okay so that’s

About as sque as I can get and now we’ll do it again but I’m going to bias height I’m going to just try to [ __ ] my knees up that’s going to be the focus [ __ ] knees up [ __ ] my knees up that’s going to be the queue I use

Ready [ __ ] your knees up yeah you good always bro a shaky I just watched your o good pop out yeah my whole [ __ ] tendon just pops out actually wasn’t that bad do most of the form so look at how look at the flexion in Flight see I’m likeing more flexion

There yeah so that’s going to that’s going to give me higher flight time or higher ground contact times but um the jump height will be higher which you can already see gotcha let’s see how low my RSI goes yeah so the jump height went up on this 10 cm

Um my stiffness dropped to 11 but that’s more in line with what will give me like higher jump Heights that’s kind of why I like hurtle hops got H hops are just like Peak height repetitively not ground contact Time heavy um makes sense so yeah there you go kind of interesting

Huh that’s why I don’t like RSI though it’s like everything yeah you can bias like the number doesn’t necessarily the full story gotcha you know if you’re looking at like just that was a good little lesson if you’re looking at just uh like the stiffness number then yeah

Just try to get off the ground as quick as possible but like yeah if you’re trying to jump high that’s not necessarily the goal the goal is Jump height and E cental gloating and now here slide this back I have to send an email you’re going to

Get me a crispy shot here you ready sir um email Austin come here brother oh one second I have to send me an email huh I I have to send email me an email real quick you don’t you don’t need to do that you want what you say I was

Joking I said you don’t need to do that you want to do that no I I I need to otherwise I’ll die I’m just kidding I’ll die so I’m going to come this way I’m going to do hurdle Hops and I just want you to don’t Zoom or anything I just

Want you to click on me so it focuses the lens focuses I’m going go can I go real quick H hops good wait [ __ ] W that is very very intense I’m going to do four sets of that woo that is a lot 267 to woo my foot got loaded up on that holy

[ __ ] I feel like in my heel Jesus Christ yeah that’s why I’m putting shoes back on that makes sense so I’m done today yeah you’re just chilling that’s crazy tomorrow you’re going to do stuff too though hm you did get this again for me Austin three more sets and I’m done ready Austin

Good that feels like [ __ ] like it hurts if it hurts don’t do it no it’s okay I’m going to do I’m going to do slow squats tomorrow here Isaiah I need a side just it’s just straight structural work reinforce my wow it’s almost like you just read science and practice of of yes

How long does that Loom on school like an hour yeah it’s a long one go here on this way inest a gallon of protein a gallon yeah Z can you film this from the side [ __ ] I have to go to Walmart groceries actually have to go

Isaiah want to go to together can you film this from the side your your mic’s hot just so you know your mics are hot oh I was talking about going to get groceries I know go together can you film this for me oh he’s warning us he’s warning us you want me to

Go let’s go done boy that was nine death I thought you were going to bounce I was like oh no no no I see what that looks like that look okay yeah look at [ __ ] knee valgas my knees St together I’m obviously at risk of tearing my ACL I should probably just

Stop the forces on that [ __ ] are so high though yeah what do you think my RSI is I’ll just go straight height no tucks ready 3.4 my highest I hit today was 3-1 it’s just you bias ground contact time you’re going to get way higher I’m just going to go straight height see

What I can get ready my lower leg gets eviscerated so handsome blown up from 4×1 uh hip thrust and 3×10 seated c yeah you want the mic what do you say you want the mic oh no it’s okay talking do you actually want to go to

Walmart have what do you have to get oh my bad I have to get meat me a bison bison meat H I have to get cat stuff and meat lots of meat I’m not a my full protein diet oh that’s great I I’m I can say

That oh yeah I mean I mean it’s only great if you didn’t want to oh because I’m afraid of commitment I personally I’m like good for you there is a possibility it’s too early though that is true you know when I know when to stop what’ you

Say I’m going to hear it I’m going to play it back it’s not about you all right we’re done