Transcription
Okay, let's learn about plyometrics. Yay. I always do that when I'm like introducing metaphit. I'm like, yay. Okay.
Um, the goal of plyometrics, pretty much, is to produce as much force as you can. So, I like these, um, formulas because it just obviously says like, how do we produce the max amount of power? We're going to do that either with two equations: force times velocity or work divided by time. Obviously, you want it to be fast. Um, and if you can move a lot of weight really fast, even better.
And so, we're going to go over some terminology first. Does anyone know the difference between a jump, a hop, and a bound?
Great question.
Jump: two legs.
Okay.
Single leg landing on single leg.
Uhhuh.
Bound: single leg on opposite leg.
Opposite leg. Beautiful. Yep.
So, um, it can just get really confusing, especially between a jump and a bound. Especially when you're labeling it, like as you program it or if you're reading someone's program, you're like, "What the heck does this mean? I don't know. I don't know what you want me to do."
Um, so a jump is a double-leg takeoff to a double-leg landing. A hop is one-leg takeoff to the same-leg landing. And then a bound is going to be, um, the opposite-leg landing.
And I threw this in because I know Joseph likes Greek, uh, words and stuff. So, plyometric, uh, comes from the Greek words "playo" and "metric." So, does anyone know what "playo" means? You don't.
I know.
I was actually, I, I was like, hoping you wouldn't. [laughter]
So, it means "more." Anyone know what "metric" means? It's probably, uh, a little bit easier than you think. It just means "measure." So, plyometric literally just means "more measure," which I think is pretty cool because we're obviously trying to get as much power as we can out of it.
And so, just means the measurement system.
Oh, and so, um, to first understand plyometrics, let's understand the mechanisms of it. One of them being the stretch-shortening cycle. And so, before we kind of get into it, we're going to get up and do stuff. And then it's going to help understand it when we do it. So, everyone stand up and put your stuff down.
Hopefully this doesn't...
You can, I guess. [laughter]
Okay. So, we're going to do, we're probably doing going to do like four different jumps. The first one we're going to start with is, you guys are going to start in the bottom of a squat. You're going to hang out there for a second and then I just want you to jump as high as you can. Okay? Try a couple. Just try like one or two of those. Pause. And then jump as high as you can.
Okay, your second one is going to be, you're allowed to, uh, dip into it. So, you can start with your hands above your head. You can dip into it and then I want you to jump as high as you can. Do one or two of those. Beautiful.
Okay, your third one is, you are allowed to dip, but I want you to pause before you jump. So, dip, pause, jump. Ready? Go.
And then your last one is another dip, but nice and slow. Like, count to one, two, three, four, and then you can jump as high as you can. This microphone is going to catch me breathing really hard. [laughter]
Um, okay. What jump felt the, what jump did you feel like you could jump the highest with? Or, I guess I'll start with, which jump did you feel like you couldn't jump as high with?
The slow eccentric.
Yep.
Slow eccentric. What other slow?
The first one.
Good. Which one did you feel like you could do the highest with?
I just can't jump.
Okay. Okay, good. Um, okay, you guys can sit down.
We're going to explain why maybe one jump felt like you can jump higher than the second jump or whatever. And so, um, the stretch-shortening cycle has to deal with three types of phases: you have your eccentric, your amortization, and your concentric. And so, obviously, like, think about the jumps we did. Which ones were only concentric-focused? Which ones did have an eccentric? Which ones maybe had a longer or shorter amortization phase?
And so, um, obviously, your eccentric is your stretch. And what's happening as you stretch is where, um, elastic energy is stored in your tendon. Tendons, which I thought was actually really interesting. In my brain, I'm like, "Oh, it's stored in your muscles." But it's mostly stored in your tendons. And I like, I like to put this, um, little formula over here because I hated physics, like learning it for my major. But I do remember doing this equation, and it just kind of reminds me like, yeah, I did hate physics, but there is an application to what we do here. Um, and it's talking about like, um, elastic potential energy is what happens when, uh, elastic material is deformed or, in this case, stretched. And so, it also talks about a spring, which I think is really useful. If you think about a spring, like, if you stretch it or compress it, it's going to bounce after you let it go. So, it's the same way that we can think about like our tendons and everything while we're jumping.
And then this is also what you might call like our countermovement jump or our predips, but it's kind of, um, confusing because not all countermovement jumps are like, when you do your countermovement jump, that's an eccentric, but you also might have an eccentric part of your phase if you're landing because you're reabsorbing that force. Um, so if you ever, I've always heard like "countermovement" and I just never understood what it actually meant, but it just means the opposite direction of where you're trying to jump.
And then the second phase is going to be the amortization, your transition. You want to make this as short as possible so you don't lose energy. Usually, that, like, usually that energy just gets lost through heat. So, think about like the one, think about the jump that we came down, we paused, and then we jumped really high, or the one that we did no pause. Think about which one you felt higher in.
And then the last phase is going to be our concentric, obviously, our shortening, your muscles contracting. So, this is where the, um, elastic energy that's been stored is released, which leads to force production. So, those, those are the three phases. Um, hopefully, you felt obviously that your concentric jump was like one of the lowest ones because you had no eccentric phase. You didn't have any elastic energy being stored into the tendons. So, you didn't have as much to release. Hopefully, you felt obviously that the countermovement jump was pretty high. Um, with the one that we paused at the bottom, maybe it felt strong, but not as strong because you paused at the bottom, you lost some of that elastic energy.
And then the long eccentric, um, think about like as you're going down into your eccentric, do I want to make it long? Do I want to make it short? What happens if I make it long or short?
And then another mechanism that, um, that also helps with jumping or plyometrics is our stretch reflex. And so, you have these muscle spindles that live into, like, live in your muscle, but they run, um, the, they run parallel to the muscle belly. And so, what they do is they detect like how long a muscle is, how short it is. And when a muscle is stretched, it's like, "Hey, whoa, whoa, whoa, like, come down." And it will force it to contract. So, when a muscle is stretched, then your muscle spindles go, "Okay, let's contract." And so that's another mechanism that helps with, um, when you're doing jumps.
So, we're going to kind of come back to these principles because we're going to practice some jumps and upper body pio. So, think about like the reason why maybe I'm getting this max force production is because of the stretch-shortening cycle or because of the stretch reflex.
And so, I, we're going to stand up again and we're going to go through just how you might progress, um, plyometrics and go from one to the next. So, the first one we're going to do is a jump in place. So, go ahead and do three jumps in place. Okay. Pretty simple, right? Okay. Yay. Aubrey is having a good time.
I'm having a great time.
And then, okay, how would I progress this? Okay, let's go forward. Three. Make sure you don't run into anything. Three hops forward. Ready? Go. [laughter] Yeah. Watch out for your neighbor. Oh, I kind of skipped one. That's okay. We kind of went to multiple linear jumps, but you get the idea. One jump, three jumps.
Okay. Now, you're gonna make a box. You're going to go forward, lateral, backwards, back to lateral. Okay, go ahead.
Forward.
Forward, lateral, backwards, lateral. Yeah, you're making a box.
Okay, now we're going to move on to hops. So, hops is what is a hop again?
Same leg, same leg.
Exactly. Okay, do a couple hops on one foot and then do one hop forward. Stick the landing. Okay, walk. [laughter] Backwards. Okay, do three hops forward. And now make a box again. Forward, lateral. You can make a tiny box. Backwards, lateral. Beautiful.
Okay. Bounds. Bounds are fun. We're going to take these nice and slow because I don't want anyone's Achilles breaking or anything bad happening. But you're going to start on one leg. You're going to hop, land on the other leg. So, just practice like going forward, trying the other side. [laughter] Oh gosh.
Next jump.
Okay, your next one [laughter] is going to be your depth jump. So, we can use, um, let's get out some risers. Let's get out some boxes and I'll show you what a depth, depth jump is.
80 stack. Let's go.
Yeah. [laughter] Crazy.
What did you say?
80-inch stack. Let's go.
I'll do it.
Eyes closed. I'll do it.
So, as you're doing this one, think about the stretch-shortening cycle and why that does, why it works the way it works. Um, I'm going to start on the little box. Okay. Depth jump. You're going to come off it, absorb your landing, and then you're going to jump as high as you can. So, if I'm here, oh, you also don't need to make it super fast. Like, take the time to kind of absorb that force. So, here, jump as high as you can. So, go try a couple and see like, okay, try a couple heights.
Drop.
Drop, absorb. Jump as high as you can.
Do you care how long the absorption is?
Not too long, but not super fast. Not super fast, but don't hang out there forever.
Arms.
No arms.
You choose.
I say, I would say arms.
Uh, you choose.
Yeah.
Yeah. [laughter]
Try a couple different heights. Try, try a couple different heights. See how it feels. Which one do you feel maybe highest with? [laughter]
Do you go hands on your hip?
Yeah.
So then if you're like calculating RSI index.
And it's just your spring.
Yeah.
Whereas you're doing DSI, you absorb the force.
Oh, okay. Okay. Why?
'Cause the fan's right there. [laughter]
I'm not tall enough. [laughter]
Okay, we feel pretty good. Okay, we can, we can just push the boxes to the side. I've seen some high school and like college people go crazy high, and I'm like, that's a diving board. Like, what? Okay. Did you guys feel pretty high with that? Relatively. Again, most, some of it's also just a coordination thing. If you're hanging out for too long in the bottom, you're not going to feel, um, super high, or the co, if the coordination's off. Depends. Um, but hopefully you felt as you were able to land, your tendons are absorbing force or energy, and then you're able to release it as you go back up.
And so, the next, I have this video from Instagram. I, I just really like it because it simply explains how to like progress something. I think it gets, like, I think we sometimes complicate it way too much. Um, but let's watch this video. [snorts] Changing the plane. Like, that's super simple, but it elevates what he was doing before, and then he's doing single-contact jumps. Um, so I, yeah, I follow this guy on Instagram. He's cool. He does a lot of, he'll do like sprinting drills too with his the kids, which I think, he just makes it fun, which is also super important.
Sprinting drills.
Who is that?
Dr. Dra Performance.
Yeah. D Performance. Yeah. [snorts]
Where we going?
Yeah.
Okay, so now we're going to go over intensive versus extensive pios. There's a test coming up after this, so be prepared. [laughter]
Okay, so your intensive pios are going to be your pios that are going to put a pretty large demand on your central nervous system and, um, your tissues. So, think max intent here. The goal of this is to maximize power or the rate of force development. And so, think like your, what we just did, your force, force absorption jumps, leading into an explosive output. And so, as we saw, this is pretty dependent on the stretch-shortening cycle.
And then your next type of jump is going to be your extensive. These are more low-impact, uh, frequency, or low-impact intensity. But because it's lower impact, we can do a little bit higher frequency. These build a lot of things and train a lot of things, whether it be rhythm or coordination or tendon stiffness, um, work capacity, landing mechanics, a bunch of stuff. And so, we're going to watch, I'm a visual person. You tell me something, like, you tell me a name of an exercise, and I'm just like, I don't really know what you're talking about. Um, so I pulled up a couple videos from YouTube that's going to show you a jump, and then you can, we're going to talk about whether it's extensive or intensive and why. And I didn't pull any from, I know there was some that were on, like, in our app, but it was just easy to pull off YouTube. So, not degrading us, I just, it just, it was easier.
Um, and so,
I don't need to be right. I need to get it right. [laughter]
There's something wrong.
You made these bad.
Yes. Yes. [laughter]
Okay. So, first one we're going to start with is, uh, this [laughter] jump. I know some of the videos, some of these videos, I was like, I really don't like this video, but it, it will be okay, I guess. Oh, it is playing sound. Okay. What do we think it is? Extensive or intensive? And you can kind of put yourself in your their shoes, too. Like, if I was doing this, okay, why?
Because it's a single jump and it's very explosive. It's maximizing power to get up.
Okay. Anyone want to add to it or maybe be like, "No, Krill, you're wrong."
[laughter]
What a way to phrase that.
I think it could be, um, extensive if,
depending on, it doesn't look like he's trying for max hurdle effort.
Or distance time on the ground.
That's, that's why I don't love this video.
But it does seem like there is like a lot of like quick transition.
Sure.
Yeah.
If I were doing it, it would be very, yeah.
That's what I was thinking. I was like, if you put me on that hurdle like and I had to jump over it four times, like that would be really, like a lot. That would just be a lot for me. But this guy makes it look pretty easy. So, good. I'm glad you guys are arguing this part. So good.
Okay, next one. Okay, this one.
What's your opinion on it?
I, okay, if I was to do it, I think it's intensive, but if he, the way he did it, I think it's a little extensive because he doesn't look like he's trying that hard. So, I think it, yeah. Joseph, would you like to add anything?
Joseph looks like he wants to say something. [laughter]
Yeah. And so when I look at the way he's jumping, he is a, he's not an elastic athlete. Like, he is very muscular dominant. So, he's a power-based athlete. So, for him, each one is not going to look intensive. It's going to express as an extensive type movement. But I think what the movement is by nature and what you're getting towards is intensive. He just, he's not, he's not springy. He's not intensive. So, he's absorbing, yes, with a lot of force. Producing, yes, with a lot of force, but it's very muscular that he's getting up off the ground,
as opposed to quick, short.
Yeah.
I mean, maybe if they were lower hurdles, it could be considered more expensive.
Wow. Look at the next video we're going to watch. I think I've been set up. [laughter]
Yeah. Lower hurdles.
These ones like very extensive.
Yeah.
Yeah. And I'm like, I like think thinking, I'm like, that guy looked like he could probably go pretty forever. Not forever, but, um, thinking about like, oh, our, um, extensive one is going to be high frequency. You could probably do a good amount of hurdle jumps.
Okay, next one. Box jumps.
CrossFit.
CrossFit. [laughter] Okay, you guys know what a box jump is, but that's kind [music] of loud. Okay, [laughter] what do you guys think?
Doing box jumps wrong.
I know. That's what I was thinking, but I cut the video in 'cause I,
Trying to do sumo, straight me, or pseudo straight.
Yeah.
Yeah.
What'd you say, James?
Extensive. Yeah.
Yeah. I, I feel like I would agree. Like, when I do, when I did box jumps in CrossFit, I felt like I could go pretty like long. But I do think it depends 'cause,
How high?
How high is the box? Yeah, exactly. How high is the box? Are we doing like this, or are we going as high as we can? Um, and I feel like she, the way that she's doing it is almost like a backward, like the way that she's rebounding off the floor so fast, it's just a backward depth jump to a box. So that would be considered intensive. So I feel like it also depends. [laughter] Okay, next one. Oh, I love this video because, um, because you hear the word "bound" and I don't know. I hear the word like, you hear the word bound and you're like, "Oh my gosh, like I'm going to die." But this person does it in a way that doesn't seem so scary. But then he shows like what you can build up to.
Which level are you?
So this is like what we were doing earlier, but this might be like, you know, your athletes, your, you know, elite athletes. And then this one's his doing single leg. Yeah.
Those are so pretty.
If any of you have never tried doing that, it is one of the most difficult things to do. Single leg down, single leg up. It is miserable. Your timing has to be perfect.
Okay. What do we think?
Intensive or extensive?
To intensive.
Every answer is that. Um, so what do, like, let's say, okay, let's watch the video again.
What would this be?
Yeah, probably. [cheering] In the middle.
Yeah. Okay.
Extremely intense.
Great. Okay. Extremely intense. Okay. Good. Um,
Do you agree with that statement?
Yeah.
I do. Is that okay? [laughter]
I thought you wanted to argue.
No. No, I don't. Not that one. [laughter]
Okay. Um, this one, line hops. This one I pulled two videos forward. Duh. This one's lateral again. And the simplicity. How can I change the line hop? Just change the plane. Um, what do you guys think?
Yeah, you can think like your warm-ups. Um, again, high frequency. Do you guys, do you guys notice anything weird about like this slide? Whoops.
See? Yeah. Something along. Yeah, you're, you're like, you're along the right lines. Is anything weird about the name? Maybe.
Hops.
A hop. But he's not hopping. Yeah. So, technically, it's gonna be a line jump. Anyways, I found that out like as I was going and pulling up videos like I would find a video, but it was named,
Wrong, technically term.
So, it's just confusing. So, good luck. Anyways,
She's like, "And so, [laughter] the thing, yeah, it's,
Back to,
'Cause if, let's say you didn't see any video and someone told you to do a line hop and you're like, "Okay, well, I know a hop is one foot and a line." Okay, maybe back, like, right, like it's just helps to keep it the same.
Even the last one he went from, they were, or they were what were they called?
Single bounce.
Yes. And then he went to a hop. Yeah. Exactly. Exactly.
So, just look out for those, but just realize that they're pretty, they're used like pretty interchangeably. So, um, just a heads up.
Balance at this point.
Yes. Yeah. Okay. Skipping drills. [snorts] A skip, B skips, C [laughter] skips. What is it?
Yeah. Again, warm-up. This is what you do. Um, I'm going to skip this one. We already did it. Or, well, I guess what it is. What is it? Like, what would it be considered?
Yeah, because you're trying to, um, reach max out power output. [snorts] And so this is a drop jump. I looked up a video. I'm like, what? Like, drop jump? And then it showed a video that looked exactly like the depth jump. And then I got really confused. So, I feel like this guy actually explains it pretty well. Um, so let's watch it.
Let's take a look at the main differences between the depth jump versus the drop jump. The depth jump involves larger ranges of knee flexion with longer contact times with the aim to jump as high as you can. Whereas the drop jump requires much higher levels of leg stiffness by pushing off the ground as quick as you can, putting a greater emphasis on a stretch-shorten cycle.
Okay, so first, what's the difference between a drop jump and a depth jump? And I can play the video again if you guys want to see it.
One has more amortization and one is less.
Yeah. Yeah. One's stiffer. Um, he doesn't get as much flexion, and then the drop one doesn't get as much flex in, but the depth one does. So, what would this one be considered extensive or intensive?
James is like, [laughter] what do you say to that?
I would, [laughter] say the intent is to reach a speed as fast as possible with a short, you're trying to train an amortization phase as fast as possible. So, your effort is pinned down, but you're constraining how much muscle you can.
Yeah, it gets, uh, in,
What do you have? Oh.
People more. [laughter]
Those all, that is all correct.
Yeah.
If you had force plates,
you'd be looking at on one of them where you're coming down utilizing the leg, the rate of [snorts] force development.
Yeah.
So, how much force you develop and at what rate does that occur, right? And so then you can see like what's being absorbed, what's being produced, how long it's taking, how long your flight time is. Whereas, if you're looking at the stretch-shortening cycle, you're looking at and using force plates to check RSI. So, your reactive strength index. And so, that's where you're comparing the two differences between a static squat jump and the stretch-shortening cycle it's having in a countermovement jump. So, because you're going short and quick, you're trying to see how quickly you can transfer that power to get up, but both would be still intensive.
Thanks, Joseph. Yeah, it gets, it gets kind of in the weeds. Um, in a couple slides, we're going to talk about, um, just the different, like, okay, like, yeah, how long do you want your amortization phase and like, why? So, so know that's coming up. Anything else about this one?
Okay. Pogo jumps. He talks for a little bit. Blah, blah, blah.
Think about bringing your toes up to the sky. So, we want that nice punchy contact on the floor. Okay. Extensive or intensive?
Why? [laughter]
Yeah. Yeah.
Yep. Um, and so we're going to go on a small tangent. Um, as you saw in his video, he was bringing it his toes up in his pogo jump. So, why do you guys think we would bring up our toe? Like, why would we want that? Why would I cue someone like that?
Ankle stiffness.
Yep. Help with ankle stiffness.
So, we're going to be, by bringing up our toes and dorsiflexion, we're going to increase ankle tendon stiffness, which therefore leads to a more efficient, um, SSC, which you'll lose less energy because you have a short ground contact, which is going to improve jump performance. So, again, thinking of a spring. If I have a spring, like, you know, an old spring that you found in the back of your closet that's been there for six years, probably not going to be as elastic and as springy as a new spring. Same way, kind of works here. You want tendons that are stiff, not tendons that are floppy. And do whatever.
And so, but that's the question I had about like the depth jump versus the drop jump. Like, okay, so, um, like your drop jump, you obviously want to be pretty stiff, but in a depth jump, you want to absorb the force. And so, another tangent, why would we want to train minimal contact time? So, think your drop jumps versus absorption and development of force, thinking like, develop or thinking about your depth jump. Like, why would we want to train one aspect versus the other?
Because there's two unique qualities you can train.
Okay. But what are those qualities?
Uh, the how the muscle reacts through the tendon and how stiff the tendon can be because you want max, you want your muscle to be able to produce a lot of force through the tendon, but you want also don't want your tendon, you want it very stiff so that when the muscle pulls, it pulls quickly and there's not a lot of, there's less time it takes to, to, um, pull on the tendon. It snaps shut and then springs the leg back forward. So, you want a stiffer spring, but you want the meat of the spring, which is the muscle, to be really, really strong.
Okay, good. Um, yeah. So, I, so this is where what Joseph was talking about, like your reactive strength index when you're trying to train reactivity. You, that would be your jump height divided by your contact time, um, on the ground. And so, some jumps you're wanting to test speed and reactivity, and that usually deals with a short, um, stretch-shortening cycle. And then maybe your other jumps where you're absorbing a little bit more force, you're going for max power output, the rate of force development, like Joseph was talking about. Um, this would be good if you wanted to train landing mechanics. Um, again, how you're absorbing force, maybe the acceleration, but this is more of like the long, um, SSC. And so, but I still was like, pretty confused at this point. I was like, okay, so in my brain, like, because we talked about it earlier, um, as we did our jumps, because you don't want too long of an eccentric, you also don't want too long of an amortization phase, um, so it kind of seemed like as, as I was learning about drop jumps, you want to be stiff, you want to be quick. I was like, wait, what about the depth jumps? I was like, didn't we just say if you make your amortization phase too long or your eccentric phase too long, then you're not going to be able to produce power? So, it didn't really make sense in my brain. Um, so I kind of saw it like, I didn't, I tried to stop seeing it as like this versus that, but really just like, okay, both use the stretch-shortening cycle, but in different ways. And so, this slide pretty much repeats the other slide, but it labels it as if we're training a, a short, if we're using the stretch-shortening cycle in a short phase, which would be like under 150 milliseconds of ground contact, we're trying to train stiffness, reactive time, reactive strength, coordination. And then if you're gonna use the stretch training cycle in a long way, you're gonna try and train, um, you're gonna be above 250 milliseconds, but you're training for more power output, energy return, stuff like that. Any questions about that? You can ask Joseph. [laughter]
Is MS muted for a second?
I think it's milliseconds, but maybe. Um, let's see what's next because I don't remember. Oh, yeah. Programming. Um, so it depends, depends on if you're a beginner, you're an intermediate, you're advanced. Um, also depends if we're intensive versus extensive. Um, I also like this table that I stole from Joseph because you can see that the intensive is max intent. So, you're resting more, just like what we do in here. If you're doing max strength, you're gonna rest more. Um, I also like these little phrases at the bottom that kind of help me under, like, remember them. Your extensive is going to be frequency before intensity. Your intensive is intensity before frequency. And so, how much time do we have? We have a reservation at all.
Okay. No, it's okay.
Is the ground, sorry, I can let you go. Is ground contact, uh, for beginners, intermediate, advanced, is that a combination of extensive and intensive?
So, I honestly think this, so I stole this from the strength and conditioning, uh, book that I can't remember off the top of my head. I don't think this is taking account this. Okay.
I don't even think the book even talks about this.
Yeah, I don't think it does. So,
Saying like net,
Ground contact.
Yeah.
Are there, yeah. Um, so that is also confusing because it doesn't define the two. But I mean, this is beginner, like, I mean, how many, I don't know what beginner is really going to do too many intensives? Probably not. So, so just taking that into account.
Okay.
Just a guideline.
Yeah. [laughter] Okay. Um, next. Oh, okay. So, I think combos of pio are just so full, so cool and fun because you can com, there's just a million different ways you can combine it to make it more fun and interesting because if you're going to make someone box jumps for six months, it's just going to get boring. So, I'm just going to show a couple videos that I have seen on Instagram that I really like, um, that combine different combos of plyometrics. So, again, changing the plane. He gets crazy here and changes the plane, but then he adds in like a bound sort of like a skater bound. Um, this one's cool because he changes directions mid-flight, which I thought was really cool. [snorts] And then I have a couple of these videos. Did you know that how far you can jump is correct?
Can I pause this? Broad repeat broad jumps. This is such like a simple, like, oh, do a broad jump. Okay, do it twice in a row now. Oh, do it three times in a row, or like, same thing with the vertical. It's such a simple change, but it makes it harder. And I, again, like, I feel like we have to make it like a com, like we have to make plyometrics like complicated to order to progress an athlete or a person or whatever. But repeat broads, pretty simple. But again, the, it's going to be really hard.
Correlated to how fast you're going to be off of the line. This is because both movements have similar physical qualities, meaning that they are more power and muscular driven at the beginning. And it is because of the amount of horizontal displacement that you are producing. So, try these broad jump variations.
He kind of gets crazy at the end. [laughter] When you're combining like broad, like balance with something else. Yeah, it's kind of crazy. Um, this guy is pretty cool. He does youth athletes. Um, so not all of his pages. He does like also his training or just like his regular training. Um,
[music]
Like, okay, let's add in a med ball. Okay, lateral jump to a vertical jump.
And then this video, I want to be,
That was a good one. That was a clean rep. Okay.
Yeah.
Um, so like the video on the right, okay, we're going to jump over a hurdle, jump onto a box. Okay, now we're going to do it laterally. Like I'm like, oh my gosh, that's so, like, duh. Like, yeah, we could totally do that. Um, so these kids are pretty young, but they do it, um, pretty efficiently, which I also think is cool, but it's just is time and practice. And obviously, they've started decently young here. Oh, whoops. Sorry.
Oh, the,
The big one in his note. Sometimes it just says, "I want you to jump over it however you think is the most fun." So, he'll like walk backwards up to it, or one leg sideways, or running jump. So, he just like doesn't have constraint. I just am like, "Hey,
Whatever you.
He has some.
Yeah, he does. Jump.
Okay. What if we're not ready for jumps? Um, I also think like, I don't know, especially in here, it's like, why would we want someone to jump? Um, Jim Sweetman was just in here last hour. He's a tennis player. He's on the older side, but he's jumping in here 'cause he plays tennis. So, he needs to learn, okay, my, as I'm, you know, going back and forth from the tennis court, I need to absorb and reabsorb force. But then, you know, just think of like, I guess just like how we would all always do in here, like when we're trying to program for someone, why do we want to program a jump or a plyometric or whatever? In some cases, it's like, okay, we need to, we need them to learn how to catch themselves when they trip and they need to absorb the force as they are falling. Um, so this is where I could have pulled a ton of videos from block. Um, so you're going to tr, I mean, one of the ways that you're going to train up an aspect of plyometrics is your landing mechanics. So, you're, this is a snap down, ex, pretty, I mean, this is a total body extension, just a little bit more focused on,
Getting.
Right. [laughter] Was it a ball? Oh, nice teeth.
He had no ears.
It was Ethan when he shaved his beard.
Actually, he does have beards.
Um, before I forget to also say this, think of like, in the beginning, like when I was like, "Okay, we're in a bound." And thinking about the guy that did the single-leg bounds, I think most, I think when we tell a client, "I need you to jump," they're like, "No." And I think it's because they envision like, obviously, like 20-year-olds jumping, but they need to think of themselves jumping, and it doesn't, I mean, technically, if I just get like a paper sheet under me, that's a jump. So, I think it's, I think it's also just learning like they can do it, but they just think they have to be 10 levels above where they need to be. And I think also just explaining like, this is for your bones to get stronger, or this is so that when you fall, you don't break your hip or whatever. [snorts]
Um, I know we have this video, depth jump, a little bit more advanced, to absorbing that force. You can do any height. You could do one riser. You could do three risers. You could do a 12-inch box. I know we have a video that you attach a band to the pole and then you put your, like, you put yourself in it, and as you step, the band accelerates a little bit more of that d, of that acceleration off the box. So, that's another way you can train that. Um, the acceleration braking, you guys know how to do a forward lunge. Um, but thinking about how to do a forward lunge, you're decelerating as you're coming down. How would you regress a forward lunge? If you're, if you're solely training the part of like the deceleration braking, how would you regress a forward lunge?
Deceleration step.
Yeah. Yeah. Exactly. Like a D, like you're just stepping off it. Like, we're not going to do the range of motion of a forward lunge, but we're still training the one-step catch. And again, you can progress that by, okay, let's add two steps. Let's add three steps. [snorts] Um, same thing with the lateral lunge. Same way works. You're going to decelerate your body as you catch in space. Um, ankle stiffness, fast marches, just trying to learn like what my body feels when it's catching myself in a fast manner. [snorts]
Okay, that's kind of it for lower body pio. So, now we're going to move up to upper body pio. And so, you've heard like med ball catches, throws, plyometric push-ups, and that's where I kind of get like, that's it. [laughter] Which is like really frustrating 'cause like, I don't know, like plyometrics does include the upper body, but it's just really, like, obviously, it's just a lot easier to think about lower body plyometrics. And so, this I stole off Instagram from a guy that I follow. He trained rugby players. So, they like a very compact sport, and so he's kind of did like a tier system of what he thinks is good for training power. Lots of different options in here. You're laughing.
Just punches.
Yeah, he apparently does not like those as training for power.
Nope. Um, little tangent. I saw this, a push, like a split jerk. I'm like, don't you mean like a lower body pio? But the way that he was arguing it was that the lower body, like the elastic energy and all the power gets transferred to your upper body. So, I was like, okay, I guess I could see that. But then you get like super, like upper body, right? Like plyometric push-ups, I feel like is definitely, um, more upper body. So, um, yeah, that's, I'm not going to go too into upper body pio. Again, think about the eccentric or the, the stretch-shortening cycle. It still applies to an upper body movement even when it's not lower body, obviously. Um, and yeah, that's that. I was going to try, we're going to try a couple, but,
We can do them if you want to like get through like content piece and then when we come from lunch, it'll be a good way to transition back in. We can do some upper body.
Okay, great.
Demos. [laughter]
Okay. Okay, this is my last slide, I think. Oh, I have just one or two more. Um, debate time. Is sprinting considered a plyometric? And obviously, why? So, think about it and I want, I, I want some good answers. I want some answers here. I'm ready.
I think sprinting considered a plyometric.
He's gonna ask chat. [laughter]
Yes.
Why?
It's repetitive,
and you're trying to reach,
and you're trying to get,
max speed.
I mean, literally output,
and you're constantly,
Okay.
But it's just not as dramatic.
I was, I was not GB King. I was looking for definition of what is,
On you. No.
Which is the same thing.
But I think it's important to have a definition of the thing and then,
Yeah.
Yes, it is training a specific quality which is like the stress-shortening cycle using doing things in very, um, powerful motion. So, if I had you do like an off-the-block sprint for 20 meters, is that a plyometric?
Is it a plyometric if it gets to like 1,000 meters? You know, you're trying to do that.
Yeah.
I'm like, what?
Yeah. But you know what I'm saying? It's, when does it become not a plyometric?
Yeah.
The first two steps.
You think so?
The first two steps I wouldn't consider a plyometric,
because you are trying to stay on the ground as much as you possibly can. You do not want your to even lean. You want as much ground contact time as possible. It is literally force output.
Yeah.
It's just that you're trying to improve rate of force development. And then after that, as you become a little bit more upright, by step seven and a half, which should be right at 10 meters, if you're an elite sprinter at 10 meters, you should have taken seven and a half steps, then you're going to transition to that 150 milliseconds, uh, that you're having contact time. And then from then it's literally just like you're trying to be as much vertical displacement as possible, which vertical displacement allows for horizontal production. So, yeah, it's like, it's totally plyometric to me starting at like step three, you know, and in some athletes that are a little bit like more just muscle dominant, maybe step four. Um, but yeah, you look at like the greatest, like sprinters of all time, Usain Bolt, Noah Lyles, like they are slow off the blocks. Like, you almost always see it, and then they look fast towards the end. They're actually not faster than the other athletes towards the end. They are all getting up to that max speed at a certain time. You got like Usain Bolt's world record, he's here, and like everybody else is actually in front of him by step three, step four, and then he passes them. He wasn't faster here. He's just able to maintain that speed longer. So, he's able to do better elite-level biometrics and just hold on to speed longer. So, they're actually slowing down whereas he's not. Does that make sense?
So, that's why,
Yeah. Same thing with Noah Lyles, like that race in the 100 meter like Olympic finals, like everybody else, it looks like he caught up. In essence, he did, but only slowed down.
Okay, so,
That's, yeah.
But I don't know, it's all,
They're smart. I agree that that's, but then it's tough because if you're in a full sprint and you're working on the fastest stretch-shortening cycle you can manage, which is all vertical force displacement,
Yeah.
Then, and and you are in a moment of training that quality,
Yeah.
Is that not a plyometric training modality?
You know what I'm saying?
Yeah.
But if you, if I was like, if you, like, hey, take off on a 100 meter sprint,
That's not, that's like a, its own thing where plyometric feels like you're training quality.
Yeah.
For those things. But her whole depth jump versus drop jump when you're thinking of a 100 meter sprint or 10 meter sprint, that's why I would say you need to train for qualities,
because you actually, they do show up or a running back doing what they do, or
It's really good.
Yeah. Um,
What is your thought?
Uh, [laughter] I was like, well, isn't sprinting like bounding, just really, really fast in a way? So, I just was like, yeah.
Interesting. So, that's the way I thought about it. I was just like, I feel like it would, but again, it's like, okay, well, if you know, maybe I'm not going to just have them. Again, we're going to train all qualities, so I'm not going to just sprint a lot. I'm going to add in other plyometrics. But,
Is skipping plyometric?
Yeah. [laughter]
Yeah. Yeah.
Yeah.
Yeah.
Are resistant sprints? What about elite sprinting is just skipping extreme?
Yeah, that's true. [laughter] What about resistance sprints, metric?
Resistance sprints?
Yeah, like sled sprints.
Um, yeah. I mean, like, you're just probably making it a lot more like intensive because it's pulling you down. So, you're, you're slowing yourself down to then teach yourself how to produce more force. So, I think as long as you don't have such a heavy sled, and that's where it should usually be between 15 and 30 pounds, um, that you're dragging or pushing, it's usually pretty light because if it's just keeping you on the ground, you're actually probably going to slow that person down. So, you're no longer leaving the ground, then it's no longer a,
Okay, I like it.
Um, then just the end was, I think it helps us just remember. I think it's hard when you come to things like this or you go to a certification class and you listen and you do stuff for hours on end and then you're like, I, that was great. I loved it. I don't remember what I learned. So, um, if we could just really quickly go around the room and either say one thing you learned or like one thing that was reinforced, if you're
like, "Yeah, I knew all that." [laughter] Okay, go.
Uh, that I will a lot of times forget that, um, change of direction and or like changing planes doesn't have to be two separate entities. In days, like I could have like [clears throat] adding intensive and extensive into one movement and also doing like multiple, like, you know, frontal, frontal, sagittal, or transverse, like doing something different in there rather than just like, "This day you're going this direction, then this day you're going this direction."
You can have fun. >> Yeah. >> You can play around with it. >> Yeah. >> Not so serious.
>> Um, intensive versus extensive clients. Actually, Joseph using as an example, most times that [laughter] difference. And I'm like, "No, why would I?" >> And now I know the difference. >> You can always remember intensive just as intense. >> Repetitive. The only thing I remember is that intense is intense. >> Intensive is intense. That's good. >> You only need to remember one. There's only two. >> Right? >> Extensive is not.
>> But no, I mean, it is nice to to think about it because when you think and you even hear the term plyometric, like you don't necessarily put a connotation to it that there would be different types of it, you know, because it's just like a repetitive movement and you're like, "Okay, great." But really, it's a lot more in depth than that. Thank you. Let's just go down my wife. [laughter]
>> Well, I'm uh No, I think I just rewinded with our population that although plyometrics are key, uh, one of the phrases I love is, "The day you stop jumping is the day you start dying." Um, but the reminder that the regression is not just about regressing a jump or sport, but it is about remembering the stretch shortening cycle.
>> And so it's like how quickly can we get it to actually bound and release. So that, yeah, that's >> going off of the like stretch shortening cycle, I think it's important from like a programming stance, um, like your emphasis on the depth drops versus the depth jumps or whatever the two terms were, how, um, going from that like really quick, um, phase transition versus like going into that depth for maximum effort. Um, trying to like, you want to either work on speed versus like max effort. I think that's really important.
>> Not really brief that. So this taking like taking a step back and realizing like what the terminology is, like extensive, intensive can help with programming or just even explain kind of like what we're trying to get to. Know that even though our populations are older people, we can still include variations of these and also just increase the ability because once you say, "Okay, I want you to jump," automatically, "No, I can't do this." [laughter] I think he's putting perspective like you said, if you're getting a thin of sheet of paper off, you know, and then just realizing like, I thought Alexa tendons, but sometimes I would think that muscles. So just kind of throwing it up.
>> And then also the difference, the block app is all wrong. [laughter] Also the different jump up and down. I didn't know that. Um, and extensive, intensive, but I think it's cool to like, it's kind of dependent on like where to perceive exertion and individual intensive versus extensive.
>> Yeah. Can I add one piece to that? >> Yeah, that's actually really key. So like when I think of like intensive versus extensive with our population tend to see, not the carrots.
>> Um, but the extensive may be something that we're thinking, like, "Oh, let's just give them a bunch of pogo jumps," not the pogo hops, [laughter and snorts] um, that he's now going to recorrect in the in the app. So, [clears throat] um, but you're thinking like, "Oh, it's it's not as intensive." But one of the things I've noticed is with a lot of those things, we have to be very mindful as coaches programming that the dose because it's a lot of repetitions. And so to do a lot of repetitions, although not very intensively, that is still volume on the body and volume on the tendons, which can lead to tendonopathies or issues or or what not, especially if they're really weak. So we just have to be really mindful that it is like, "Oh, that extensive move for us maybe a 20-second, 30-second for some of our clientele, maybe five seconds." So just just to be mindful that it is intensive in feeling to them, even though that's the wrong definition for >> it.
Especially if you guys know that they have any metabolic disorders like diabetes and high high blood glucose, which is kind of hand, um, those metabolic disorders versus five of high blood pressure, but um, play a huge role in multi-site tendinopathy. So just be aware of that when they're jumping that people who have metabolic diseases have a much higher tendency for tendency very quickly, and there's almost nothing you can do about it. They're just going to have pain for a lot of the easiest way to understand it is you don't have good circulation in your system because it's [clears throat] blocked by some other disease or some other thing, and tendons barely get any blood flow, right? It's very minute. So then they are just naturally going to be great. They're not going to be as hydrated. All of these downside things are going to happen. So we want to train it, but we just got to be mindful.
>> So you would still train it, but >> slow. >> Yeah. And then like >> Yeah. So isometrics first, then go tempo, then we could go with some extensive stuff, but probably even it's like more of a snap down or reactive based or deceleration based, like everything that Shayla was sharing. Like those like laying on my back. Could I do metabolic shape and then can I get one that's spreading it globally, then making it more intense as extensive area locally? What else do there? And that's where things like some of the isometric >> reactive things like I have a lacrosse ball, create that quick neuron drive so that slowly more and more in different ways.
>> Metabolic disease >> cuz part of his life >> well, this thing of like, even when we all of us were watching, she's like >> you have to make them stronger. It's going to hurt. Question about it if they're too inflamed. >> Yeah, so >> we know it's it's going to demand. >> And they become so I'm like >> I'm like, "Oh, like if I do this, it's not bad for me." But then I'm like, of the tendon or like the muscle. >> Tendon of the muscle. >> That's why that's why >> it's like the data science, data analysis, stiff muscle. >> Yeah. >> You know, the system fatigue score that I talked you through that I like came up with.
>> Hopefully she could actually make it a thing. Um, so then that way we can actually be like having all the evidence behind it to support it. So therefore, like sometimes like I feel like I make a decision, I'm like, "Okay, from what I've learned, it's right." >> You every other coach, >> but then there's other. Yeah. Right. There's other things to take into >> But there's so much that's just subject to change or has to, right? Because you're like, "Oh, shoot. Well, that was the wrong move. Now let's pivot."
>> Yeah. You're like, "Oh, this person's young. No big deal." And then you're like, "Oh, wait. It's like this." >> And then before you know it, they're untreatable. This phase of their menstrual cycle that's impacting stress or like there's so many things. So, yeah.
>> Okay, cool. >> Awesome. That was great. Woohoo.