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Isaiah Rivera, pro dunker, and John Evans discuss anything related to maximizing athletic performance, and in particular, jump training. Strength and conditioning, jumping technique, weight room practices, and general fitness and health tips and advice are shared on this podcast.
What's up, guys? Welcome back to the THPStrength podcast. My name is John Evans. This is my best friend and business partner, Isaiah Rivera. Also, first person ever to test a 50 inch vertical.
Speaker 1:And, Isaiah, what what program were you on when you tested 50 inch vertical?
Speaker 2:I was on a lung conjugate system protocol. We did
Speaker 1:Yes. Who who wrote this program?
Speaker 2:It was a Virkoschansky. No. Sorry. Are talking wrote it. I was on THPStrength, baby.
Speaker 1:Let's go. So we are talking about Vir. We're talking about the Russians. We're talking about the scientists. We're talking about all the illegal stuff they probably did, maybe.
Speaker 1:And specifically, the reason why, and we alluded to this the other day, is that we're gonna be testing out his concentrated loading. His program. Yeah. So if you guys didn't watch the video, I'll give you a crash course. The entire premise of his program is to take advantage with elite athletes specifically.
Speaker 1:He's very clear that you can use a more conjugated approach where you work on most every quality at the same time and similar degree to similar degrees. For either intermediate or novice athletes, you'll see great success. But if you are a world class athlete, his argument is that you need more concentrated loading of specific means and methods to see true adaptation. Because you're so close to your maximum adaptive reserve, you essentially have to hit qualities to a greater degree for brief periods to get a meaningful adaptation that will lead to an improvement in performance. So this is kind of the premise behind block periodization.
Speaker 1:But Virk is not necessarily a through and through block periodization guy. If you guys don't know, block periodization is basically you do one thing, then one thing, then one thing. Conjugate just means you're doing multiple. But a true block periodization would be, like, for endurance runners. You would only do, you know, long mileage, and then you would only do tempo running, and you would only do race pace.
Speaker 1:That would be, like, block periodization. But for speed and power, the best coaches in the world do not do block periodization. However, Murtrech Oshansky has a closer iteration to block than anyone I've ever seen. So what does the weekly setup look like? Well, on paper, it's two speed strength days and two general days sorry.
Speaker 1:Four speed strength days, two of which are the most intense loading. And Isaiah and I yesterday were looking at the suggested program that he gives for lower body reactivity for shock loading. The shock method is what he essentially labeled it. And Isaiah, what was the it was was it eight by 10 times six?
Speaker 2:Yes. Yes. Six series of eight by 10 How
Speaker 1:many reps barbell squats. Barbell squat jumps at 4040%. Of your maximum parallel squats.
Speaker 2:With max intensity.
Speaker 1:With max intent. So the squat session that I did yesterday was four working sets of five at 90%. Now I can't go four range of motion. If you look at the diagrams in Burke's book, he has the hip crease below the top plane of the knee. That's how he's pretty much defining a full squat.
Speaker 1:And in the preface, he actually mentions wanting to use half squats with his athletes. So probably 90 degrees at the knee or something like that. And the problem was that all called him the next day and were like, hey. Our backs are are wrecked. You know?
Speaker 1:Instead of doing a 110 kilos, they were doing a 160, which is what is that? Three fifty?
Speaker 2:Yeah.
Speaker 1:Three fifty for for the protocol that he's getting. And he does it a few different ways, but the first session is four by five at, you know, whatever reasonably you can do depth wise in a squat at 90% four by 590% with four to five minutes rest between sets and six to eight minutes between the Siri, the two different interventions. So he has basically two squat sessions paired together. One of them is this four by five, so you warm up to four by five. You're already at well, I mean, it took me four sets to get up to that weight.
Speaker 1:And then he's doing the working sets. So I was at four or no. I was at 05:25. I was at five twenty five. Yeah.
Speaker 1:Five twenty five in a third squat, probably. My knee was probably around 90 in the set position, but once you put tension on the cord, you're a little higher because there's some deformation there. And that's the deepest I can go. I've played around with the different settings. I've tried a lower loop at that set point.
Speaker 1:It's very standardized. The safety is as low as it can go. I mean, technically, I could probably put tens under my feet and get a little bit more depth or 20 10 kilos. Sorry. But I just decided to do it like this.
Speaker 1:So the working after the working sets of four by five, you then have three by 10 to 12 with two minutes rest at 80%. Now if you guys know anything about rep maxes, that is technically impossible. Yeah. Right? So for example, if I did one rep of a squat, that's a 100%.
Speaker 1:My two rep max is 90%. My four rep max is 90%. Technically, the first part of the workout's not possible. My six rep max is 85. 80, you should only be able to do for eight reps.
Speaker 1:Now why in the world I was at a true 80%? Maybe I'm stronger than I thought on the belt squad. I did max it out last cycle.
Speaker 2:That's my theory.
Speaker 1:I maxed it out though, and I couldn't do I couldn't do 600 at that range.
Speaker 2:No. You're stronger now.
Speaker 1:I'm stronger now. I'm strong like looks. It was a bad heart day
Speaker 2:that day.
Speaker 1:I didn't have enough heart. Yeah. So, yeah, I'm definitely gonna and he does say to increase the percentages relative to your estimated one rep max. So this is the first session. The next one is using an interval method, and it's a variety of different squats at it's like, you know, you do a set of four at, like, 75.
Speaker 1:You rest. I think it's the the lower the weight, the less rest you have, the higher the weight, the most rest. But the most rest you'll get is, a minute. So you'll do like four reps at, I wanna say it's like 80%, and then you'll do like wait sixty seconds, do three reps at 85, and then you'll wait sixty seconds and do two to three reps at, you know, 90%. And then you basically do 92% on the last rep, and then you repeat that series, like, two times, three times with think it's, like, six to ten minutes between the series.
Speaker 1:And so it's like a wave squatting, but it's kind of kinda like an EMOM, like an increasing EMOM, like a wave method with an EMOM. So it's gonna be brutal, and I'll do that tomorrow. And then you're supposed to also build in extensive tempo or extensive plyos. What's interesting is that when you read through or you've looked through specifically sections five and six, he talks a lot about programming. And it's confusing on how he defines certain things and when he describes certain things.
Speaker 1:Because if you go to the sprint section, he has extensive plyos in there. But if you go to the lower body reactivity section, he does not have extensive plyos in there. And so that that was one interesting thing. I'll probably blend them in at very light volumes. And the goal is to trigger using volume to trigger a massive I mean, it's basically super compensation curve, but it's different because it's very delayed.
Speaker 1:You're essentially doing concentrated loading for six or twelve weeks. And then in the sixth, seventh, and eighth week, that's where you have the highest volumes. And so two of the sessions that were crazy, the eight eight by 10 reps of barbell squat jumps was sixty seconds rest. You're basically doing, you know, on the two minutes. So you're going repeat as fast as you can as aggressively as possible, one thirty five.
Speaker 1:You're doing that eight times for you're doing 10 reps eight how
Speaker 2:long that workout is.
Speaker 1:Then you're going then you're waiting, like, ten minutes and doing it five more times. You also have depth jumps before that. That so that's, like, pretty brutal. The other session that's crazy is the the he does a jump off a box, lands on the ground, rebounds, jumps back up. Right?
Speaker 1:You're a half meter box, which is like a foot and a half, and you're supposed to do 50 reps, like, two times, and I think you do six series of that.
Speaker 2:I think
Speaker 1:it's like 600 reps.
Speaker 2:I think that one isn't that bad. The fact that it's like
Speaker 1:The Achilles is
Speaker 2:max effort.
Speaker 1:The Achilles, I think, is really where it's gonna Be taxing. Yeah. You can
Speaker 2:I'm saying, like, I don't think it would be an insane workout, like, meant like, mentally. The eight by 10, that sounds brutal. With fuck like, for me, it would be one seventy five.
Speaker 1:I'd be at one thirty five, 01:45.
Speaker 2:Yeah. That sounds brutal.
Speaker 1:Yeah. It's gonna be hard. Yeah. I mean, we're gonna try it. I mean, on paper, it's not really technically nothing I would ever do or recommend, but it's more
Speaker 2:But if you jump
Speaker 1:see if it's possible. Then Do you recommend it? If I don't get hurt, I feel healthier than I ever have and jump 44, then yes.
Speaker 2:I think if you don't we were talking about it yesterday. I think if you don't do anything extra,
Speaker 1:you Yeah. There's no dunking. There's no dunking for a few weeks.
Speaker 2:And you don't add anything to the program, I think you will get through it.
Speaker 1:The the thing that is different is you're supposed to do technical work, and you're supposed to have these extensive plyos in there. So the squats are only in there for six weeks. The squats are brutal, but, like, the barbell squat jumps actually
Speaker 2:comes with this.
Speaker 1:I'm gonna do it tomorrow.
Speaker 2:So Oh, good.
Speaker 1:Yeah. I'm splitting it up. Like, technically, Virk would have you do two back to back days, but I'm not gonna do that because I won't survive. So I'm gonna give myself at least forty eight hours between the heavy loading. I'm moving things around so that I can survive it as best possible, kinda paying attention to injuries and stuff like that.
Speaker 1:Because I think if you don't, then you're you will not survive. You have to move things around if you're
Speaker 2:Alright. The golden rule that I learned, I was also telling John yesterday, is don't be afraid to adjust the workout down. Like, everything's written in pencil. I used to that used to be such a big problem for me. It's like, it's on paper, do it.
Speaker 2:So that that's the other thing
Speaker 1:for you. It's adjust. I
Speaker 2:think there might be some sessions here and there where you feel something and I think adjust it and then you could get through the program.
Speaker 1:So like what adjustment am I supposed to do for a squat?
Speaker 2:Like do that, it's like a slow squat day.
Speaker 1:Do all the reps slow.
Speaker 2:I literally brutal. Or I go
Speaker 1:I don't think my patella will be the problem. I think it'll be PFP if anything. That's why that's why I'm not going back to back.
Speaker 2:And Achilles later
Speaker 1:on. Achilles later on will be the other Yeah. Taxing one. But I'm gonna still do
Speaker 2:Seems like it's Slow
Speaker 1:calf raises. It does build, but it it ramps up so fast in that sixth and seventh week. Yeah. It's like doable until week five and then you get to week six, seven, and eight, it's like Bro, think volume, peak intensity, peak specificity, it's just gonna be
Speaker 2:I think we underestimate though how like, I'm gonna cuss. Warning. If you're a parent Warning. Cover your child's ear.
Speaker 1:I think I think we underestimate how fucking sessions are. I agree with you. I do agree with you, but I've also not done sessions and done just playas in the past. So I have some frame of how much work that if I was 18, I could do this. Yeah.
Speaker 1:I could do it. But at
Speaker 2:If you had a vascular aided vascularized core
Speaker 1:I still I still also wanna look that up because that seemed a little bit questionable. Like, moldable. Keith Bar Keith Bar said that?
Speaker 2:I don't know
Speaker 1:what Ebony Ribendi Ribendi Ribendi Ribendi Ribendi Anyways, so we'll see what happens. It is interesting. You guys will probably see some of these squat sessions on my Instagram or maybe on YouTube and stuff like that. We did film it yesterday. Probably put a little highlight up on my Instagram, and then for YouTube, hopefully, I'll have time to edit it today.
Speaker 1:That's the podcast guys. Isaiah, anything else you'd like to say?
Speaker 2:If you wanna sign up for our coaching, click the link in the description or pinned comment. It'll take you to thpstrength.com where you can sign up for either our coaching at six free months or a vertical jump deficit diagnosis call. The call is free, and then if you want a program to fix that deficit, you put a deposit down and if you jump two inches higher in six weeks, you'll get the deposit back, making the program free. Go check it out.
Speaker 1:What's the success rate on athletes jumping higher?
Speaker 2:If you do all the workouts, I don't think we've had someone That hasn't jumped ever jumped two inches higher.
Speaker 1:That is true. Thank you guys for watching. We'll see you next time. Bye.