How I Turned My Achilles Tendon Into a SPRING Like a Gazelle!
HTML-код
- Опубликовано: 11 сен 2024
- TRAINING PROGRAMS
The Vert Code & The Vert Code Elite: www.pjfperforma...
Fat Don't Fly: www.pjfperforma...
Edge U: theedgeu.com
PROTEIN
Upper Echelon Nutrition: uenutrition.com
(Use discount code PJFPERFORMANCE to get 20% off)
THE PJF PODCAST:
Apple Podcast: podcasts.apple....
Soundcloud: / user-605278368. .
Spotify: open.spotify.c...
FOLLOW ME:
Instagram: / pjfperformance
Twitter: PJ...
Facebook: / pjfsystem
Website: www.pjfperforma...
Video Content:
RUclips/Roar Media Group
RUclips/Massai Lifestyle
RUclips/BBC Earth
-------------------------------
PJF Performance, Inc trainers will not be physically or virtually present during your workouts. PJF Performance, Inc. online workouts contain generalized workouts that are not customized to the consumer. Participants will perform workouts at their own risk, PJF Performance Inc. will not be held liable for any injuries resulting from an athlete's participation in training. Participants must understand that exercising without individualized coaching/instruction and supervision is dangerous and can lead to acute or chronic injury, disability and/or death. Additionally, a medical professional must consent to your participation in a potentially vigorous strength and conditioning/basketball skills workouts with absolutely no written or verbal limitations to particular movements or exercises.
Hey Paul, just got my first job as a performance coach and wanted to thank you for helping young, up and coming coaches like me develop
Hope you succeed and get your players better proud of you ✊🏾respect!!
@@calebwatkins7386 thanks brother, appreciate it 💪💪
I really interested with performance coach as a job. Do you have any advice for me ?
@@coolestgangsta7164 yea there are a lot of things that helped, use what u know on yourself. If u can show that u can impact upon your own athletic development, people will have more faith in u training their athletes
@@coolestgangsta7164 also it’s what’s on top of what’s expected that makes the difference, use podcasts, articles and books to stock up so that when u do your degree and get your qualifications, u already know everything
"you can't have any extra weight when trying to jump high" zion williamson: hold my beer
🤣🤣🤣🤣
hold my burger is more accurate 😂😂😂
@@bruno.martins1810 Hold my fat
@@streegoy-2624 😂😂😂
Injuries
This reminds me of Dennis Rodman (greatest rebounder of all time). He used to run with a bounce or spring in his step. I remember imitating it when I was young and it definitely made me bouncier. Interesting point about the kangaroos Would have to take training for me now but this whole concept is definitely real. Thx!
How do you do run with Bounce and spring in your step?
@@angrynoodles1318 It's more on your toes and you're almost propelling vertically. It's like bounce when you jump rope, but you're converting it to your run or jog. Go look up clips of Dennis Rodman, it will definitely help.
@@rashb3994 so if I do that my vertical will increase?
@@rashb3994 and I don’t see any clips of Dennis Rodman running with spring. Answer my other question tho^^
@@angrynoodles1318 What it's helps with is making you a quicker and stronger leaper (more power) I wouldn't say it will increase your vertical. So if you play ball this translates to rebounds and shot blocking and finishing at the time before the defender can get up with you
can you please repair Klay THomposn achilles injury! please!
My goodness that vertical jump is scary good!
Your feet go very high 🥶
Shout out to my country folk Maasai with the bunniiiieeees! 🇰🇪
Rada😂
Can this also include just jumping on a court everyday
CRAZY sync going on. Been thinking about this for days. And then the clip of the Maasai tribe sealed it. We share a consciousness fr. Great value ! Good looks
Oh yes our collective consciousness is a very real thing. We’re basically a hive mind lml
same bro
Could you do a video where you show some different low-level plyos? Also did you include sprinting in your program?
@Mickey Merzon Thanks man!
Mickey Merzon do you jump higher/run faster now?
Exactly. Thats what i like about squat everyday programs. Do a lil everyday. Much better then massive session ones a week.
Does this really work?
@@adammedbar1575 has for me man.
@@IvanDjuric300 has this also translated to your vertical or speed?
@@adammedbar1575 i dont know tbh. I dont run or jump lol.
Jumping i know takes alot of skill not just power. Maybe if i committed some time to it i would get better quicker then someone with lesser squat numbers.
Ivan Djuric why you watching his videos then? His videos are all about vertical jump and athleticism
That spring is higher than a lot of ppl’s vert. Nice!
I just bought vert code this morning cant wait to start it later on today!!
@@Lovelesh281 Put some skin in the game bruh
How is it going so far?
@@semihgonul4215 its too early to say..... I'm just about 2 weeks in. I feel alot more springier so far tho
@@abrahamhawkins1754 thats good bro. keep it up
@D B1 im doing upper body as well. Only like once a week tho
You’re body adapts,get springy and your body will adapt and you will jump higher
My achilles hurt just by looking at this guy jumping, good job man.
00:01 🦘 Increasing elasticity in the lower leg, particularly the feet and Achilles, is crucial for improving speed and vertical jump.
00:22 🤸♂ Elasticity training can make you feel like a gazelle or kangaroo, making the ground act like a trampoline.
01:05 💪 Combining proper nutrition with elasticity-focused training, including plyometrics and low-intensity plyometric contacts, is essential for enhancing spring-like abilities.
01:45 🏋♂ Frequent exposure to plyometrics, even at lower intensity, is more effective in building elasticity adaptations than infrequent high-intensity sessions.
02:50 🪂 Incorporating low-level bouncy movements into your routine, even on non-plyometric days, helps develop elasticity and turn the ground into a trampoline.
Next challenge for Paul: 40yard dash
PJF vs a Kangaroo
Was just curious about this and boom!
Yah!! I'm funny looking like a kangaroo. Now I want to jump like a kangaroo again!!
Very impressive vertical!!
In my youth I was the only 8th grader @ 5'11" to be able to stand still vertical jump and grab 10' basketball rim.
I'm looking forward to implementing your methodology!!!
Thank you!!
See this definitely can apply to sprinting mechanics and sprint speed! Paul how long would yyou say the adaption period is?
well, i have seen difference in just two weeks, i used to similar stuff, just plyo everyday, nothing else, and suddenly i was faster wihtout even running
@@ayushmansanjeev5487 thank you. I’ve got a degenerated patellar tendon from ignoring pain and have made it stiff but was womdering how long its going to take to become more elastic. You just made me have some hope.
@@treefitty937 i as doing it very hardcore, if was in your position, i would tone it down a bit. but you should experiment for yourself
Man I’m tryna stack my paper up so I can go into my senior years with some bunnies wish me luck
Kill it 🔥
I feel like jump roping as a kid turned me into the athlete I am today
What’s your vertical
Note to self - frequent (extensive) plyometrics
Thank you man. You just did the exactly same thing I was wondering before.
As a sprinter, you have to factor in CNS drain
Trying to hit the ground like trampoline is exactly the purpose of making Spring ankles
Playing around on an agility ladder is great for this also
My Achilles heel is jumping too much, then getting injured, but continuing to jump some more...
use a roller on your calves, if you don’t have that do some calf stretches
@@ryanjawanda1079 stretching strengthening and resting is what you really need, the rolling will help relax the soft tissue though
Don’t roll your tendons stretch them you make the fibers weaker doing that
Excellent content and channel. Liked and subscribed.
Aloha 🤙Bill
This video is a gem 💎 thanks bro!
GREAT TRAINER
Como estarían estos videos en Español
💯💪
u should make a full basketball scoring workout
just a heads up to some who mightve taken the body fat portion of this video the wrong way, a body fat % of around 12-14% is best for athletes and you do not need to get your body fat % as low as possible to jump higher
There is no Olympic jumper or runner with 12% body fat.
I appreciate the video. Valuable information! Thanks.
I ruptured my Achilles couple years ago, can I still get bounce?
Hell yea. Gotta strengthen it up again
You gotta have some self therapy then
Do some exercises, track your progress and goals and get massages often
I tore mine last February and was dunking again 9 months later. I am also only 26 now though so age helped me
100%. Just make sure to take it easy
Thanks
What did he exactly do?
What's Paul's wingspan? Has he ever said?
Paul what do you think about rebounding to help elasticity!
Thank you so much great information !!!!
What I needed today, thanks for the content
Step 1: be genetically gifted and have small calves. Longer achilles tendon (small calves) benefit from the low reaction ground force produced in sports or explosive movement.
Can I do Vert code bodyweight program at the same time as lower and uper strenght training?
You're a life saver my man 🥺😍
Sus
@@anklebully5837 bruh
@@alessandroalessandro7517 did u buy his program
@@anklebully5837 think I'm gonna buy it when I'll end another program
@@alessandroalessandro7517 what program are u on right now? How’s it Going? I’m doing some research on different programs and idk what to get
Good stuff 👊🏽
Hey I’m currently using your body weight program , I’m 5’11 my progress has been amazing but I have one question. If you I can jump a 40 inch box can i dunk? Gyms have been closed because of coronavirus So I haven’t been able to try to dunk !! Also I have a video of me doing this and progression jumps as well.
can you dunk now im 5'10 and can touch the rim and dunk with a tennis ball but not a real basketball I want to try the program if it worked for you
Maybe, maybe not. Depends on how long your arms are, and if you can palm the ball.
You can dunk now right?
Hi Guys I have a question.
I am thinking about buying the vertcode elite, only problem is the "acces to weight".
I have a homegym so a barbell a powerrack and some bands but no maschines, cables dumbells etc. So are there a lot of those things required for the program or will i be fine with only a barbell an bands? 🤔
Thanks a lot in advance 👍🏽
I'm 5'11 and like 9/12 of an inch so you could just say 6'0. I weigh 170lbs. I'm pretty sure I could stand to lose a few pounds but I don't want to lose too much weight to the point where it affects my performance. I'm 15, what do you think is the optimal weight for me to have the best vertical performance.
It's different for everybody. Basically 6' and 170 is just fine, but composition matters. Do you have more fat and less muscle, or are you decently lean? Being a 15 year old, I'll assume the ladder. With the GH and testosterone boost you're getting right now through puberty, it's best to just train and not worry about specifics. You'll benefit most through this period of life, and assuming you're still growing and gaining natural muscle mass, you will gain vert both through the training and growing through the training.
Important bit though, DON'T WORRY ABOUT TRAINING A LOT. You'll feel like you can because you're young and your hormones can cover it. Worry more about recovery (that is a whole research in and of itself) and technique. You'll benefit greatly through training less than more. Of course, there are times were volume and intensity will be most beneficial, but only when your body is prepared for such. Also, don't sit and/or game for long periods of time. Sitting for long periods of time causes atrophy in the glutes and posterior chain, and it shortens the hip flexors, causing APT, Anterior pelvic tilt, basically exaggerating your lower back curvature, which is athleticism-sapping, because of all of the muscles required in athleticism that are weak and tight. Anyway, hope you read this and take from it.
@@a-a-rondavis9438 thank you very much, I learned the hard way not to train too much and now focus a lot on recocery. Thanks again for the reply
Do you think Jump shoes can help with achilles strengthening? If I walked around with them all day, could being in the "stretched" position even while standing assist?
Would love to get thoughts on PLYO frequency for 52 yr old (ex DIV II tennis player) wanting to get a lot more athletic ... should i also do PLYOs 3d/week? Im in decent shape but i get a lot of calf strains (soleus and occ gastrocs) despite doing 5-7mi runs 5-6 days week..... AND similarly... i have 11 yr old ultra competitive soccer player want to be encorporating plyos too.. but wasnt sure also on how often to add that to pre teen when he's already doing training on the pitch 4+ days week not including games on weekends.
This dude
hii paul, can u make a video about flatfeeted guys and how should they train?
Yes, please do this
🎯 Key Takeaways for quick navigation:
00:42 🧠 *The fascia system is the largest sensory organ in the body, with 10 times more proprioceptors than muscles, supported by hard scientific evidence.*
01:39 🏋️ *Fascia, composed mainly of collagen, wraps around cells, muscles, tendons, ligaments, veins, arteries, and nerves, playing a crucial role in the body's dynamic and springiness.*
03:32 🤸 *Fascia is trainable, responding to mechanical stress over time. Examples include a javelin thrower developing a three-millimeter thick aponeurosis through mechanical transduction.*
04:16 🕸️ *Fibroblast cells, like spiders, create webs of collagen based on stress patterns, influencing posture and movement. Lack of movement or improper stress leads to collagen build-up causing stiffness and pain.*
06:32 🔄 *Connective tissues, including tendons, ligaments, and fascia, are trainable. Stress and movement play a significant role in strengthening these tissues, impacting athletic performance.*
08:10 🏃♂️ *Kangaroo research reveals the efficiency of connective tissues; they burn the same energy hopping twice as fast due to utilizing the Achilles tendon and connective tissue's free energy.*
09:34 🏃♂️ *World-class runners demonstrate less hip undulation, utilizing connective tissue's free energy for efficient running. Proper bracing and connective tissue support reduce muscle fatigue and improve performance.*
Made with HARPA AI
Ever seen school boys of African countries high jumping their own body height in school sports with such ease ? Remarkable
Reminds me of Air alert's habitual jump training
@PJFPerformance What would you suggest in the way of Plyo programs for Middle Distance-Distance Track runners?
Man I love your videos. I'm a distance runner and looking to something different would your program benefit distance runners??
I asked the same question, hopefully he comes back with an opinion. I think distance runners still def. need strength work for improved economy but plyos that focus on the ankle/foot etc I think would def help. I would imagine doing jump rope, pogo jumps, low amplitude bounds etc would be on the menu .
I once had achilles tendinopathy. I cured it and got better.
I also had hip flexor/groin tendinopathy. I also cured it and got better.
But i can't cure my jumpers knee or whatever it is. Nearly one year of pain now. This injury shit really sucks because when you think it's gone it always come back soon.
Look up patellar tendonopathy rehab evidence. Theres an article that shows you exactly what you need to do. It will take a long time. You have to be smart and be pyient
Could you write me a program for arm? Wrestling, bicep and wrist tendon.
Здравия всем кенгурята!
What is elastic stretch?
Yo I have a bad ankles n my right ankle looks a little swollen and have bad mobility than my left, but it doesn’t hurt and I can feel it affecting my jumps n speed. Yu have any advice on wat I should do?
what frequency would you recommend
Watch the video
Yo PJ can you make a video about how to reduce muscle mass but at the same time increase strength in the legs
Can I train upper body(with weights) when doing vert code bodyweight
Does this also improve foot strength as well?
More free gems 💎🦑
plantar fascia has left the chat.
What are the easiest jumps or exercises to start with? I’m on my way back after knee surgery and haven’t done any explosive training in many months. Any suggestions?
Easy ones like ; pogos, single leg hops, jumping ropes. Start with them.
Can this help me Ollie over a table ?
Is it okay to start your program at 15 ive never done any programs or anything so i don't know if its worth it
Yeah man , the vert code is very good . I am the same age and started it. It will definitely help you a lot , not only on vertical jump but basketball as well.
Just be careful so you don’t get patellar tendinitis like I did( currently taking 2 weeks off to heal it) . Do The dynamic warmup always and mobility with stretching and you will be fine. Try doing some fome rolling as well.
Does jump roping help my vertical jump?
my problem doing 53-60 in is stutter stepping
Can we do a lower body strenthening exercises even if we are only a beginners in basketball training?
Especially, need to work in core and legs the most in my opinion
Where can I get the program bro ?
Anything for insertional achilles tendonitis?
Is these drills make you faster or just make a better vertical
Both ...
I dont agree with the "you cant have excessive body mass". Example Zion has over excessive body mass and jumps just as high as jordan or even higher just off of a vertical
Yes but the average person cannot be Zion lol
Now imagine if Zion was 20 pounds lighter with the same strength
love ur videos
🦑
What age is Paul?
Thank you so much. I got one question though, I frequently get shin splints because I study Sports Sciences at University, so we do a lot of different sports but I have literally no idea where it might be coming from. Do you have an idea?
Strengthen your tibialis muscles and vmo's are pretty basic ones..
strengthen your glutes
just gradually overload your movements. Listen to a podcast called The Adaptive Zone Ep 6:Shin Splints. You learn how to gradually heal your splints
Why do these guys never tell you how to do it? They just talk and talk.
3 mins? Must be very long
Early gang. Great content
💪🏻
Air Alert
Hall Angela Gonzalez Jessica Gonzalez Timothy
Ok but my Achilles hurts what do I do😤😤😂
Try the "Alfredson Achilles Protocol". It's a super simple excercise program you can follow.
Those eccentric calf raises take my achilles pain away in a day or two when the pain gets bad.
@@CoachFrikki appreciate it will try!
@@arqumabdullah2462 Also if this is constant switch to zero drop shoes (no incline like some Vans and some converse like chuck taylors). Walk around barefoot more. A lot of shoes have an incline which shortens your achilles. Once I got rid of all my shoes with excessive cushioning and incline my achilles tendonitis went away.
Kneesovertoesguy
but bro you didnt actually tell us the exercises you did.
i think his point in this video is that it's not about the exercise, but one needs to be consistent, because our bodies are able to adapt to many different stimulus when done correctly
@@daaznriceballs no. His point is buy his program
Low intensity plyo,high reps,more frequent
@@Jook2rib that may be true, but he also provided A LOT of free training tips and exercises regarding the topic as well
bro i have a 'skinny fat' physique, so i'm skinny but i have quite a bit of stomach fat. i have a 30 inch vert, 16 years old and i'm 5'8''. do you think i just bulk up first and then lean down, or should i lean down now? (but i'm already skinny)
Do what I did. I had belly fat a couple months ago, but now I've lost 2%-3% bodyfat by quitting sodas, candy and sweets. Try to eat protein and drink plenty of water. Plus, building muscle will expedite the results as it makes it so that your body uses more energy.
How can you be skinny and fat at the same time
@@backpackerjohnny16 when you have skinny arms and legs, but your stomach has belly fat and your abs arent visible
Isn’t that just fat then?
@@backpackerjohnny16 not really, it’s when you have low muscle mass hence the small arms abs legs. With a some fat around your stomach abs chest.
If a Kangaroo gets tendenopathy or tendor tears they die.
Oh so it's an ad lol
Harris Timothy Anderson Kenneth White Jeffrey
Jesus loves you
Jump
Hey Paul Hope youll answer this it will be very helpful,
I have patellar tendon pain for about a month now, Im using straps so I can keep participating in my team trainings, I want to start adding plyos to my gym sessions, about what you said at 2:05, is it the same case for someone with some pain when they are jumping?
If you have tendonitis you should stop training all together rest your knees do lots of research and build your tendon strength up. Its def not something you wanna keep dealing with
@@trysten6277 im 16 maybe its fron my growth spurt?
@@puffylord-3931 it could be. A lot of things can cause it but tendonitis is tendonitis I would recommend getting rid of if asap. You dont wanna mess around with it. I had it for 6 months because I wouldn't rest my knee and build it up. Some people have it for years. Itd be best to take a week of now and ease back into it then get to the point where you're being forced to stop because it hurts to bad
@@trysten6277 I actually had a week off because I was sick (but still did a couple of sessions with myself) but when I got back to my normal week it felt better in the first couple of days but than I had a game and it all went back to where it was... I didnt go from 0 to 100 after my week off.
@@puffylord-3931 you probably needed to progress it slower you might not have went 0-100 but you did play that game and I'm sure you played hard. Mine seems to flare up more from landing after I jump and stopping
Body mass means nothing. Just saw a video of a body builder doing flips and dunking like it's nothing.
tf ... why u comparing humans to kangaroos. they’re born with elastic tendons , no human has the capability of being born with the legs of a kangaroo. why don’t u try to hold ur breathe under water for 5 minutes to train so u can swim like a shark 🙂
I didn't ask
@@basketballtv5193 ok mr. simp
@@its_dee ok Mr suggnese dude
HAHA, that's the whole point of the video; adaptation. The record for underwater breath holding is 24 minutes. So yeah, you can train to swim like a shark or jump like a kangaroo
Repent and believe in Jesus christ he is coming back and he wants you to be his follower ❤
Amen
Did you know that Christians, Jews, and Muslims all have the Torah as one of their first religious books? Which means, they’re all praying to the same god! The “one and only” god that they’ve all just made different stories about and changed his name!
2:15 😀 wtf they doin
it’s a kenyan tradition they jump high as fuck with no professional equipment kind of look up to them