What's up, guys? Welcome back to the THB strength podcast. My name is John Evans. I'm one of the best jump coaches in the world. And if you're looking to jump higher, run faster, and get more athletic, this is the place for you.

This is my business partner, Isaiah Rivera. He previously had a 50.5 inch vertical, and he is a co owner with me of TSB Strength. And, again, we've helped thousands and thousands of athletes get healthy and improve their vertical. So if you're interested in that, go ahead and listen to the full episode, or you can click the link in the description. And if you pay for the annual plan, it's actually half the price that it would be if you paid for the month to month.

So consider buying the annual plan. It takes time to get better. We can help you do it. Get a group chat. Be with great coaches.

Be around great people. Be in a great community. You'll jump higher and get better. Alright. Today, we are talking about slow versus fast eccentrics.

So let's go over first what exactly in the weight room what what are some examples? So give me some examples of slow eccentrics and then fast eccentrics, Isaiah.

Slow eccentric would be super maximal concentric where you lower it slowly. One would be heavy slow resistance training for tendon health. It's an example of a slow eccentric. And then max strength in the eccentric portion, if it's heavy enough, can be a slow eccentric.

Yeah. Yeah. It's pretty good. So I'm gonna pull up the force velocity curve. And so we talk about this a lot.

A lot of people hate on this, but this is somewhat important to understand if you wanna understand how this will improve your rate of force development. And it also kinda goes back to something we call specificity, which we talk about a lot. Specificity is essentially how much does the thing that you're doing look like the thing that you wanna get better at. And so if it looks a lot like it, whether it's biomechanically or physiologically, then it's gonna be relatively very specific, and we see that the transfer to, the training transfer to the sport is going to be higher or the outcome is gonna be higher. And we need to first identify what jumping is.

Is it a fast or is it a slow eccentric? We know that it is a what, Isaiah?

Slow eccentric.

Here you I was like, no. Wrong. Read you the whole thing. Okay. Yeah.

It's a it's a fast eccentric. So we definitely need to train this. And so if you look at this curve right here, there you're gonna see these one one-sided curves. This is specifically with concentric rate of force development or force velocity curves. We care about the eccentric side of things as well, and none of these are really doing a good job demonstrating this.

But maybe this one looks pretty good. And that's kind of a weird. That's like a simulation. Let's see this one. That's okay.

We can just use this first one that I initially had because I think it'll do a really good job. So on the left side, we have eccentric. On the right side, we have concentric. And this is the two tails, the two ends of it. You have super fast concentric, super fast eccentric.

You obviously can see that you can produce a ton of force eccentrically really, really fast. So slow eccentric work kind of falls in this area here, which is still valuable because there are a couple adaptations that can happen as a result. So one major adaptation is you need to develop the fascicle strength and ability to resist lengthening and especially resist rupturing the muscle fiber at end ranges. And so when you do these long relatively longer, very, very intense, slow eccentrics, you're gonna help your muscle get better at lengthening under a lot of force, but that's not the limiter in jumping. In jumping, you have to be able to brake really, really fast.

Someone's revving up something super loud outside, by the way. That really was distracting. So that's not gonna be a rate limiting factor in in how high you jump. But if you don't do that and you just jump to high force, high velocity centric work, you're probably gonna get hurt, especially in the weight room. And so there's a couple different mechanisms that happen when you go really fast.

One is you get tendon contribution. The second is you get passive titan contribution, which is a major contributor, and it kind of functions in this, like, proximal to distal whip and flail kind of system. Patrick's dad, Rolf Oman, actually talks about this a lot with with Randy Huntington who are some of the best drag coaches in the business. But to progress to that point where you're doing these fast eccentrics and you're getting that to tiny contribution and you're getting that, you know, tight contribution, you need to to do these really, really heavy east well, you should do these very, very heavy, very intense eccentrics ahead of time. And that's just to prepare the tissue for the work that is about to come.

You're trying to increase the the shape of the curve. You're you're trying to high tides raise all ships, so we wanna see the whole curve shift upward. Right? We wanna see the force increase across the entire thing. Now does then my question to you would be, do we think that this is immediately going to give us some, you know, ability to jump higher in the immediate future.

What do think, Isaiah?

I am a week one responder.

You are a week one responder. But if we only did this and we weren't jumping

I don't think I would jump higher.

Exactly. So not necessarily not necessarily the thing that is going to automatically increase your jump height because if you're really weak and untrained, yeah, but for elite guys, that's probably not gonna be the case. But we're doing this to prepare for the following cycle, which is going to be really fast stuff, very elastic, very high velocity, stretch shortening cycles where you're seeing the tendon contribution increase dramatically instead of it just being muscular. You're gonna see the titan contribution increase dramatically because now we're reflexively kind of changing direction. The nervous system is going to be more upregulated again because it's very fast, and you're probably gonna get this unique quasi isometric experience where the muscle's isometric and the tendon is actually stretching.

And so the mechanism of that happening requires you to be moving super fast downward and then turning it around, going up super fast concentrically as well. So let's think of Isaiah. We did obviously a lot of very intense, slow eccentrics. Right? We did the true squats.

We did the leg extension, maximal lowers at end ranges, hopefully getting some sarcomereogenesis. Now we're gonna switch into this fast eccentric work. And my question for you is, how much do you think you could handle? How many days a week sets, reps, exercises? What do you think you could handle without your tissue just going to hell?

Without blowing up.

Without blowing up.

It depends how I pull out of

Sorry.

Mean, is pull out the right term?

How you yeah. We'll go with that. Yeah.

How you pull up, I think, is what you mean. Pull up. Yeah. It depends on my pullout game. Variable.

My gosh. He's brain dead. Yeah. He's brain dead from this. I am really brain dead.

Like, I think I'm hitting the trough here.

The the trough. Yeah.

I think it depends on am I jumping on Fridays or not? Depends on

Let's assume you're jumping on Friday because I don't think that's ever not gonna happen.

What what's the strength we're gonna look like?

I think there's a couple ways to do

it. Because I'm thinking if the Fassy centric stuff replaces the plyos and power work that we did, then I could handle Monday, Wednesday, something intense, whatever the strength work is. If you add in, like, feel good lifting, then even more so, I think I could handle it.

So you think, like, you know, cut down exercise selection.

Yeah.

What I'm what I'm thinking is fast counter movement cleans, like drop cleans really, really, really fast.

And the super depth jumps. Let's do it.

Super depth jumps in very, very low volumes. Very, very, very, very low volumes. I'm talking, like, max, like, five reps, maybe six. I'm thinking fast drop squats, like rhythm, like quarter rhythm or quarter half with the bands, light loads, but move it insanely fast.

This is

like the same with bands.

I mean, the stuff you were doing.

Yeah. Yeah. The stuff I was doing. Exactly. But for you, it's gonna be deeper ranges of motion.

Very really deep. Yeah. Yeah. To get the right stimulus. Yeah.

Yeah. I think we need to shift this upwards. It would be the type of if you stop making that face

average person. I need I need the average person. I feel like it's really low on my on my plan.

Yeah. I'm I'm gonna I'm gonna do some I

am, like I am sorry.

Yeah. It hey. I appreciate it. I think it's fun. But I do kinda wanna shift.

I'm also thinking about shifting it to Monday, Thursday, and then you would jump on maybe Saturday. No. You couldn't do that.

Super depth jumps during this jump session.

You could. You could. You could, but the goal is for it to help the super jumps. The sorry. The goal is for it to help the jump session by doing it earlier in the week.

So

I see. See. I see.

I think we could also do it where Monday is that heavily loaded day. Wednesday is, like, you know, more concentric based. You jump on Friday and then feel good lift off.

Short session.

Important. Yeah. And then, like, Monday is your, like, heavy hitting day. I think it would be possible to do if you keep the session short and jump on Fridays.

Yeah.

But that that's what I'm leaning towards and, like, playing around with some different stimuli. It's not gonna feel hard to you, though.

That's fine.

It's not gonna feel hard.

Like, I feel so effed right now that, like, I want easy

Well, I think it's one of the

first days where I woke up and I was not, like

Excited?

Frothing at them. Like, I was like, I don't wanna jump today.

Dude, I would've cut that session for you so fast. Yeah.

I I came in yeah. I was mean, think about it. I was just laying on the couch just on my phone. Like, normally, I'm, like, rushing everybody to get out the house.

Yeah. We were watching some Red Bull clips. It was it was nice. So Yeah. Oh, how do you feel about push offs?

And we'll close it out on this.

Okay. Let's talk about a hypothetical

Hypothetical contest that that happens where, like, a bunch of people do push offs and, like, one guy or two guys And let's say hypothetical really high.

In this hypothetical competition, they did it for a lot of money.

That's right. That's right. And the other two didn't because because they felt like it was too easy.

Yeah. And in this hypothetical competition, what if, like, they cut out misses to make it seem like that would be crazy. Right?

That would be crazy if a contest would ever do that.

I I like this hypothetical scenario. Let's let's I think this is good brainstorming. Let's make it Yeah.

Well, yeah. What's that?

Let's pitch it to somebody.

Yeah. We should pitch we should pitch this hypothetical.

Competition. They cut out a lot of misses.

Yeah. And it wasn't anything that's happened recently. It wasn't anything that happened recently, so I don't want you guys jumping. This is all hypothetical that, you know, is way back, way back.

Imagining. Like, we're like.

Yeah. Like, this is just like something that, like, we think is interesting.

And what's funny in this hypothetical competition, if somebody got robbed and people knew what was cut out, people would even be even angrier than

Yeah. Like, I I I think in I think in this fake imaginary scenario, yeah, I could see that being the case. Alright. On that note, we'll end it there, guys. Thanks for watching.

We'll see you guys next time.