If you stop lifting heavy for 30 days, how much strength would you actually lose
And if you stop jumping for 7 days, how much bounce would disappear? Most volleyball players and basketball players have no idea
Today, I'm going to show you exactly how fast each physical quality that plays a role in your vertical falls off
such as strength, power, elasticity, and how I hit all-time levels in strength
Felt like a beast in the weight room, and I still couldn't PR my vertical
My name is Isaiah Rivera. I have a 50.5 inch vertical and I'm going to tell you a quick story
There was one time I was in the gym. This was about three months ago and I was getting ready
to PR my squat. My previous PR on a back squat was 425 pounds. My previous PR on a power clean
was 315 and I hadn't even come close to these numbers in about a year and a half. So I'm in
the squat rack. I'm warming up. I'm loading up one blue, two blues, three blues on the bar and they
all felt like a paperweight. I even put 405 on the bar. Bang. Got it. No problems. I could tell
And if you've maxed out in the weight room before, you know the feeling when you're warming up with
those weights and they feel easy and you can just tell you going to hit a PR I put 430 on the bar five pound PR and I got it no issues John my coach was over there on the side smirking He knew exactly what I was thinking We going to go
for broke. We're going to try 440, a 200 kilo squat. I got it, no issues. Then went and power
cleaned and I hit 330 pounds, a 15 pound PR. That's 150 kilo power clean. Just ridiculous numbers
especially when you weigh 185 pounds like me. Instantly, I started thinking
oh, it's time to PR my vertical, right? Every time I PR my power clean and squat
it leads to usually a PR on my vertical jump. But the next week, I didn't even come close
I only tested a 48.5 inch vertical. And the reason why is because while I was focused
on getting my max strength up, my power and elasticity detrained dramatically
because I didn't periodize my training correctly. Periodization is just a fancy word
for how you organize training stress over time so that your adaptations stack on top of each other
instead of fighting each other. Max strength, power, speed, elasticity, those are the big physical qualities that you train
If you try to get them all up at the same time, you're either gonna get hurt or you're not gonna be able to train any of them
with enough quality to improve them So you just gonna basically just do junk volume This is where good program design comes in And good program design is just juggling two things fitness which is your ability to express whatever physical quality you working on
and fatigues. That's the stress on your muscles, tendons, and nervous system. And it masks your
fitness. Training increases both fitness and fatigue at the same time. Whether you jump high
on a given day comes down to your preparedness and that's just fitness minus fatigue. So when
you peak, you're timing it so that your fitness is really high and the fatigue is very low at the
exact same time. And all these different qualities have different half-lives. So your strength is
going to detrain at a different rate than your power, which is going to detrain at a different
rate than your elasticity. Now, if you're thinking, bro, I don't have time to think about these half
lives and how to sequence them. I just want to jump higher. This is literally what my coaching
team does all day. We take these principles, look at your jumps, how strong you are, your injury
history, and then we build a custom plan for you. So if you already know that you need the structure
you don't want to think about it. Click the link in the description or in the pinned comment to get
six free months of coaching when you get on the year plan. Now let's break down the four pillars
and how fast each of them detrain. Max strength. It is the slowest to detrain. Takes about a month
before you lose it If you don touch on it you can maintain about 90 of your strength with one heavy session per month Then there power This takes about 10 days to detrain if you don do it Power is how fast you can produce force Hit power two to four times per week
I like to do it every single high intensity day at the very beginning. Speed detrains even more quickly
It takes three to five days of not touching on sprint training to detrain it
And then finally, elasticity. This is what you need if you want to jump high
And it takes about seven days to detrain. If you're watching this video, you are seeing exactly how I structure my sessions so I don't detrain any of these qualities
This is what long conjugate sequence systems is. It's a periodization scheme that allows you to maintain all the qualities with minimal volumes while you focus on the main quality
In this workout you're seeing here, I'm doing a lot of concentric dominant plyos and power work
That's where most of my volume is. However, I touched on max strength by doing two sets of deep belt squats
And then I touched on my sprinting by doing some sets of sprints at the beginning of the session
Every session I do has a warm-up, sprints, power work, some heavy leg extension movement, and then my accessory work
If you found the video helpful, guys, press the like button right now. Subscribe to the channel if you haven't already
And like I said earlier, click the link in the description or in the pinned comment if you want to sign up for coaching
You'll get a free six months when you buy the year plan. I'll catch you guys in the next video