Summary
Highlights
The presenter discusses how building max strength (e.g., 440lb squat, 325lb power clean) did not directly improve his vertical jump. He realized his issue wasn't a lack of strength, but rather a problem with breaking and transferring force. This led him to a new training methodology focused on hacking the nervous system and tendons.
The training program, THP, employs 'long conjugate sequence systems,' where multiple qualities are trained simultaneously during a cycle, with extra emphasis on one or two. The current cycle emphasizes eccentrics to teach the body to absorb higher forces, tolerate faster approach speeds, and utilize generated force more effectively in a jump.
Power cleans are included to improve peak power at lighter loads (70-80% of max), which was identified as a deficit in the presenter's testing. More volume at these loads with high intensity is used to increase velocity and peak power, indicating an improvement in eccentric Rate of Force Development (RFD).
The core of the workout is a complex featuring 'true squats' (supermaximal eccentrics) on a bell squat machine, paired with double dip plyos. The true squats involve lowering a weight heavier than one can concentrically lift, for a controlled six-second eccentric phase. This helps increase fascicle length and adds sarcomeres in series, improving the muscle's ability to handle faster contraction speeds, critical for jumping.
The six-second lowers in eccentric exercises are crucial for tendon adaptation. Longer time under heavy load increases tendon strain duration, which is a primary driver for making tendons bigger and stiffer. This is essential because fast plyometrics, while good for nervous system expression, don't create the same structural changes in tendons.
The presenter stresses the importance of adequate rest (5 minutes in his complex) for high-quality reps, especially for advanced athletes. He concludes by promoting his training program, THBstrength.com, offering discounts and encouraging viewers to subscribe for future explanations of the plyometric exercises.