How To Get Stiffer Tendons
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- Опубликовано: 5 июн 2024
- Discussing what the difference between stiff and compliant tendons are, their role in jumping, and how to stiffen your tendon in order to maximize your vertical jump performance.
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Don't over complicate it. You want really strong tendons that are also very elastic. And you achieve that through combining heavy strength training and explosive plyometrics. The sweet spot is right in the middle. Which is exactly what yall teach 👍
John loves to go as scientifically in depth as possible, sometimes too much so 😂
if you learn the science behind stuff at least for me the more connected you are too your body and the more you can understand what is going on in your rehab/training instead of relying on someone to tell you do this lift do this squat at least for me i like to learn about it
No the point is to have tendons that look rigid from the perspective of the muscles, but can also phase-change into a spring under certain dynamic loads such as when running and jumping
I don't know what to say man, thank you so much man for the free course just love you guys man❤
Hey that's me at the end 😁John got me on a 3 month intense program. We'll see how it goes. Been 2 weeks so far. And he mentioned it's good if you're at a plateau and my vertical jump have been at a plateau for awhile. Highest running jump is 34in and that was back in November 2023. Been jumping around 31 inches right now But recently increased my standing jump from 27 to 28.5-29 ish vert like last week. Excited for the progress and journey. Good thing I'm quite resilient so I can handle the high intensity and high volume
Tryna get faster, and stiffer tendons is what I’ve been studying. Then this video popped up🙏
Perfect timing haha
Wait not really understanding. Do sprinters want less stiff tendons, due to there being less time on the ground?
@@fundogdog7049 more stiff so that it can give them the force they produce from the short time on the ground faster resulting in being able to push harder faster basically
@@fundogdog7049 you want your tendons to be stiff so they can produce lots of force under short amounts of times, you need stiffness and elasticity for sprints
@@fundogdog7049more stiffness equals lesser ground contact times, but you can have too much, though that’s rare.
Different joints and ROMs matter a lot!
There was a good study who found that joint ROM matters a lot for optimal energy production in sprinting.
They said the hip joint need compliant tendon.
Ankle jont needs a much more stiffer achilles tendon because the force is much higher but the ROM shorter.
So high force and low ROM = stiff.
Lower force and large ROM = compliant
You guys did a good run-down on Steph Curry and his tendon attributes, but it'd also be really interesting to hear your perspective on athletes like Derrick Rose and his movements. I guess what I want to know is if Rose's injuries were a result of improper training and if other naturally explosive athletes need to focus more on tendon work as a result. Not sure if you cover this in a different video, I just found and subscribed to the channel.
It’s all about how you use it !
I learned from this episode!
When you guys were talking about basketball I actually think that Lebron might be a good example of the athlete that has tonnes of tendon stiffness. He is obviously super strong as well so it works for him, but you can see that he's not the greatest at moving laterally and instead uses his anticipation and hops to spots. He is also not super springy or great at change of direction but instead thrives in the open court when he has long run ups to get momentum. His nickname since the start of his career is literally "L-Train".
When you guys were talking it makes sense that an athlete like this isn't super common in the NBA, but Lebron is an exception and he's also 6'9 270 something so it works!
their sponsor is themselves . That’s not a sponsor bro 😂
That’s the joke haha
It's okay mypetgiantsquid is an og
its mother fking call a job😂😂
just signed up ty guys
Great video just one question can you make a tendon more springy and more elastic while also making it stiffer
Ima use this to pb in my dunk
I think it’s important to see the tendon in parts, the myotendinous junction, mid tendon and osteotendinous junction.
The mtj should be more compliant because it attaches to something compliant (the muscle). It gets more compliant when you do slow contractions like isos or heavy slow resistance training, because you break the cross links due to the gliding of the molecules in the aponeurosis.
If you do a lot of jumping, running the whole tendon gets stiffer, as John said. Injury can occur due to overload (tendinopathy) or a non contact muscle pull (because stiff tendon stronger than compliant muscle). At the end you want the tendon as stiff as possible and the muscle as strong as possible, thin line between maximal performance and health. Who would have expected it.
How big of a role do you think the thickness of fascia plays a role in jumping. As fascia has contractile mechanisms and also acts like tendons
so if you're a dunker/jumper where you can do a run up, it's better to get that high tendon stiffness with explosive muscles combo.
Hello, what isometrics would you recommend for your hip, i think im experiencing the same issue, just curious what did you find out works best?
Tendons are like ‘non-Newtonian force transducers’. At low rates of change in applied force they are stiff, but with high loading and rate of change they can become transiently springy
I have a 36 inch max vert and honestly think i can do 36 off of a drop step as well. It feels like im not able to turn my velocity into verticle force. What is the problem here and how do i fix it?? Also been watching for years now, its been amazing and hope to join thp someday
Honestly got the same issue except my vert is 35
So my numbers in the weight room are super low (max atg squat is 170 @125 lb bodyweight), yet I have over a 40 inch max vert mainly from jumping everyday over the past 5 years. So is it because my tendons are super stiff, or because my muscle RFD is really high? I feel like on a max effort running jump (on the concentric phase) I don't consciously shorten my quads and calves on the take off, but instead rely on loading eccentrically a ton when I plant. By learning my muscle/tendon type and stuff I feel like it could help me with how I train. It would be awesome if you could help me understand this!
great video! btw how the effort you jump with on jump sessions change during different cycles? Really hope you answer❤
Always max effort
@@IsaiahRivera1 thanks
Does the hamstring tendon play a big part in vertical jump? If so could you give us some exercises?
More so for one foot jumping
Awesome timing, I was trying to decide if you guys can create a program for ultimate frisbee athletes like me. Our sport requires us to jump without even slowing down from a full 50m-100m sprint. Sometimes it even requires us to jump VERTICALLY(with minimal horizontal momentum) from a full sprint, imagine how stressful that would be for achilles and knees. So can you guys do a specific program for it? Improve vert and take off quickness in a sport where full sprint is on a high volume?
Can you put time stamps for the sub topics.
I am aware this is off topic for this video specifically. But how important do you (THP) think olympic lifts and their many variations are (power cleans, snatch, etc.)?
A variety of all forms of training is recommended, but to answer you're question (No I am not a professional, I have only watched a lot of videos on athletic/vert training, THP and other sources): It is essential (important) for all athletes as it implements training movements that are heavily targeted in many physical sports (sports that are high intensity and require full body movements). For example the snatch trains shoulder mobility, stability and flexibility , these beneficial outcomes from such an exercise can also be applied to the core (spine and posture), hips, knees, wrists, and ankles. As you can imagine, sports like Basketball or in this case with THP athletes. Can all benefit from this. In summary. Olympic lifts can be seen as a stimulus simulation of training. The difference between a power clean and jumping? Power cleans will apply similar characteristics to a jump however also have a much stronger impact to the areas under load. e.g., it will create muscle stimulus and translate to jumping (which has very similar characteristics to one another's movements) It will also help with injury prevention and strengthen tendons, ligaments, bones, and of course increase the size, thickness and strength of the muscles activated and supporting you when you jump and land. Hope this helps
Also to mention. I personally was following THP's form of training (no I am not an employee or client). From their teaching and videos I have watched, I was able to work up to a 44 inch max vertical. I realized Olympic lifts was definitely a key aspect I was lacking in and helped me get out of my vertical slump. Specificity training is really recommended, as well as any forms of trainings that isolate weak points and suddenly activate and perform heavy loads (high intensity) under fast movement conditions with little time.
Interestingly, a large majority of the best Olympic weightlifting coaches and teams do not perform many power cleans nor the Olympic lift permutations anymore.
Arguably the most successful coach in the history of Olympic weightlifting is a fellow that goes by the name of Ivan Abadjiev. He coached the Bulgarian weightlifting team for over twenty years, taking his lifters to the absolute top of international dominance. Abadjiev had found that the Olympic lift variations do not transfer to the competitive lifting platform as once believed. Abadjiev and his fellow coaches were opposed to most anything but the specific lifts performed in competition. They trained almost exclusively the clean and jerk, the snatch, and the squat at near competition weights.
Now, think about this for a second: if the power clean does not transfer to the clean and jerk, why would it transfer to an offensive lineman performing the complexities of a zone block, or a shooting guard going up for a dunk?
Make no mistake about it, Olympic weightlifting is a very demanding sport. So are football, basketball, swimming and tennis. I have a lot of respect for competitive Olympic weightlifters and I am one of the few people who actually enjoys watching it as a spectator sport. But just because Olympic weightlifting is a tough activity does not mean it is the best way to prepare athletes in other sports.
Believe me when I tell you that competitive Olympic weightlifters do not practise explosive blocking, tackling or rebounding in order to better explode into the bar.
Does that seem stupid to you? That’s because IT IS.
An Olympic weightlifter would not accept the risk of injury and waste his time blocking, tackling or rebounding when he could be putting that time and risk into his chosen sport.
And he certainly wouldn’t do it in his “off-season.”
Why take the risk and considerable time to perform the Olympic lifts and the various mutations when you could put that exact same time into practice?
Lest we forget as well, Olympic weightlifters train very skill-dependent movements on a daily basis, and the elite are blessed with optimal joint mobility and morphology for their chosen sport, on top of benefiting from expert guidance from their sport-specific coach, an Olympic weightlifting coach!!! Not just some “strength trainer”…
One last thing…
Much of the fascination with the Olympic lifts is related to the speed of movement. Olympic weightlifting coaches frequently admonish their athletes to “think speed.” When lifts are missed, the athlete is coached to increase the speed of the bar.
Yet, experts who study movement measure speed in terms of degrees per second. This means they literally measure how fast the joint rotates.
The standard repetition speed in our weight room would probably measure about 60 degrees per second. The positive/concentric portion of a 140-degree barbell curl typically takes a little over two seconds to complete. The speed many people consider “fast” or “explosive” in the weight room would measure approximately 180 degrees per seconds. The same barbell curl, for example, performed at this speed, would take about three-fourths of a second.
In the heat of competition however, a fast athlete can rotate some joints well in excess of 1000 degrees per second. This is a factor five to ten times greater than the speed considered “fast” in the weight room.
That is why “explosive” lifting is only “fast” relative to a controlled rep. Relative to the athletic field it is, in reality, painfully slow. So slow, in fact, that if you moved at that speed in competition you would lose EVERY TIME. If speed is what was needed in order to develop muscles, there would be no need to lift weights.
You get speed and explosion every day in practice.
Muscle growth, strength and power development are adaptations to high tension and high intensity muscular contraction. It is all very simple when you rely on the facts.
There is no skill that will transfer from the weight room to the field. Strength training develops the raw material of the body, what I like to call “tissue force output potential,” and is done in the gym.
Skills, however, are learned in practice and repetition
This is a video titled "why I Perform Repetitions So Slowly" I time stamped it a a pertinent spot, but I warmly encourage one to watch the whole thing. ruclips.net/user/liveLUD_Eq6qhVM?si=8KAhWKPy-Zw8rWG6&t=1545
@@timijiu9112 I cannot deny that THP is an amazing source of content, I, though seemingly MUCH less than you, have been consuming a bunch of jump training/biomechanics content in the past 6 months. And I as well do not thing I am an expert in any way shape or form. But the point remains that why risk injury, or risk the problem of training poorly
@@maliklepine8774 How does it translate? The power clean is an explosive fully body exercise. It targets every single area underload for many athletes in sports. In terms with you're references. I do not have knowledge in what you have responded with. However since you have the time to learn about the history of training with weight lifting and those who implement it. I suggest that you personally look into the question you have first submitted here on this comment section. Plenty of explosive athletes implement such movements based on the research and studies of it proving to be effectively crucial or beneficial. Since THP trains you to be more explosive they would of course apply this to their programs. Hope this helps
I have a question so eccentric calf raises and slow calf raises is the same? And if I do that with body weight that’s gonna make my tendon less stiff?
Is it better to get stuff for attendance? Isn’t that works for 2 foot jumping?
Thanks for the shoutout
What isometrics a good for distal hamstring tendon both I can do in gym and at home
Nordics, slow with assistance if needed
I have an unrelated question, but still about tendons. Why is it recommended to do isometrics 6 hours after the workout? I haven’t found any reaserch.
will it be a downside to be hypermobile (ligament laxity)
What is the perfekt tendon for volleyball players
If a longer penultimate step lead to a shorter jump, should I prioritize strength and hypertrophy training?
How would a longer penultimate lead to a shorter jump? I’m not following
How
Hi!
Can you tell me approximately how many inches or cm does a correct jump approach give to my vert. Im almost touching the rim from a standing jump and im just wondering if i can even grab it or dunk if i get a correct 2 foot jump technique?
Maybe not grab or dunk, but it should improve it by an noticable amount, so maybe 3-6inches?
So did MJ have medium stifness?
Would a stiff achilles decrease ankle range of motion? messing up jump mechanics... I remember in a video Isaiah, you said Jordan Kilganon J Clark and youreself have similar flexibility on a knee-to-wall stretch for like 2 mins and you are obviously some of the best dunkers
I was wondering the same thing
Yeah, flexible and springy tendons have the most rubberband potential to produce force into kinetic energy. The longer your Achilles, for example, the better. Giannis has a dummy long Achilles, like 13.5 inches lol.
The guy is a giant@@a-a-rondavis9438
Is there a way to make tendins more like isaahs if you have stiff tendins or can you just tailor your playstyle
My fault you explained in the end
Ohh you explained in the end
everybody do ur isos rn
austin always looks like he doesen't wanna be there haha 😂
7:52 that was the whoppermobile
I may be missing something, but why would a stiffer tendon not produce force if you are week. Yes it will contract less but that smaller contractoon will produce the same amount of force?
A force in a spring increases in direct proportion to how much you stretch it. A tendon will only stretch far if the muscle has enough tension to become stiffer than the tendon. If an athlete isn’t strong enough they won’t be able to stretch the tendon very much at all.
Hamstring curls or deadlifts? (For hamstrings)
My vote goes towards Romanian dead lifts
Bofem
I think you mean springier other than stiffer?
Hey everyone, i am 6,2ft and i started playing basketball last year around July. I can't dunk and i don't know what to do, whenever i try plyometrics to increase jumping it seems like I am jumping lower. I have guys shorter than me but are able to dunk. What should I do?
whats you bw
@@fundogdog7049 be?
I have a 38 inch running vert ( I can dunk of a standing vert im 6ft)I long jump 22ft but for some reason i suck as a sprinter what could be the thing im missing. I run a 11.6 100m
Power n technique
@@okfine7287 bro i squat 375 and power clean 225
Fred Vanvleet
That bench is pretty crowded…think you could fit one more 😏
I am wearing the same Cartoon Network shirt as Austin
Yessir
You didn't talk much about those who are hyper flexible to the point where the tendon doesn't even really get "stretched" in normal movement patterns so there's no stored energy. This is probably ONE of the many reasons why women can't jump as high, they're just far more flexible and have looser construction, ofc their tendons would be less thick and durable as well.
wait how does tendon stiffness affect injury risk because i’ve always been scared of getting stiffer tendons without the proper foundation
Because stiffer tendons wont be able to stretch as far, it means shorter ranges will be able to strain it. But if they're strong they should be able to withstand a lot anyway
The idea of stiffer tendons with the fingers helps to stop the spin of the ball during dribbling. This slows the optical absorption of other players which better suits with shooting, passing, and becoming more proficient. The problem is that not every player understands this sort of ball control and moves indifferent of the flow of the ball. LeBron James losses teammates interest sometimes when he controls the dribble in such a way which leaves his mates out of position when he is ready to go from shooter to passer. "Eye on the Ball". Ankles: definitely helps vertical height and loft... 💌🏀💯🔭🌟🙏
The idea that the Ball is half the hoop. At 9 inches, it would take twice the rotation, plus the 1 rotation of hand adjustment and 1 rotation of the rim: 18 feet would need 36 rotations at 3 feet per second (1 amp); the ball from picked dribble to ball coming back to the floor is approximately 3 seconds total time. Certainly friction of the nets and the about of time for physical mechanics are also relative factors. But the quicker the tendons to upheaval defender HMS; the better the shooting percentage. 🔭💯💌🏀🙏😇
I correct my relative theory to include 9 inches of 12 inches to be the factoring qualities of distance. Theory remains... 🤭🤔👍🏽🙄🤩
Definitely not an expert but it seems like the tendon just adapts to the increased force it’s receiving over time to prevent it from over extending. If it doesn’t do that as you get stronger, it will tear. Doesn’t seem like you want to manipulate that in the opposite direction of your training. F=k*x. If you increase your strength and therefore force you want k to increase so you don’t over extend x.
12:57 Isaiah Thomas is kinda like that
1
Why are you guys holding on to your shins ?
Isometrics for knee health
"God can't give us peace and happiness apart from Himself because there is no such thing." -- CS Lewis
First comment🎉
Does semen retention help build athleticism and vertical jumping?
Not really, if you're talking like reducing it from 5x a week to 1x a week, sure, but 1x a week to 1x a month won't change anything.
Do you not see how ridiculous “Will not nutting make me jump higher?” sounds?
If you’re in a healthy relationship go for it and get enough sleep. Other than that stick with releasing twice a week at the most
So I am actually a distance runner(ultramarathon) and now I am attempting to pivot for dunk training. I’ve been at it four about four months now, and my progress is fairly minimal. I’ve been doing explosive weighted movements and plyometrics. Is there something I’m missing? I am also wondering if psychologically I might be more accustomed to fatigue than the average athlete, and might be overtraining, but just not used to the signs for a different goal. Any words of wisdom for this transition in training goals?
You’ve actually been doing a ton of elastic contacts albeit at a lower effort level. I would try focusing on getting your max strength up for 1-2 months while max effort jumping once a week, and then shift to focusing on explosive strength and you should see some pretty good gains
@@IsaiahRivera1 thanks so much!
Your cardiovascular system is key for gains and recovery. Stick to some form of solid cardio throughout this journey. It literally gets dudes to blow up when they decide to bulk up and get stronger.
Those "stiff" jokes 😅