That depends if it moves you towards your goals.
No. This wrong. So wrong.
The point is that YOU ARE NOT BRIAN. Nor are you Stefi Cohen, or anyone else. You are YOURSELF. You have your own genetics and circumstances and that needs to dictate how your training is structured.
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@kdjohn
The best option for me right now would probably be to skip conditioning; however, in doing so, I’d be taking the easy way out since I didn’t really want to do it in the first place
Week 9: day2
Pistols: 1x(3+1shrimp squat/side-45lbs+6jump squats- 25lbs), 3x(2+3shrimp squats/side+6jump squats-25lbs)
Plyo: 5x(5-(jump squat+broad jump)+ 8 high skips)
Rdl: 1x(5/side+4/side…)-45lbs
- knees finally felt good, pistols harder than expected though, killed hamstrings and actually got HR up, jumps felt really good but a lot more tiring than expected, I probably should have done another set of those rdls but couldn’t be bothered
So, just to clarify: its neither fun nor contributing to your goals yet you still do it?
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Conditioning in general is fun, but the way that Brian programs it is not.
I’m trying to follow his style of programming, so restructuring an important part of the program because I don’t feel like it would be taking the easy way out
Maybe I missed this, but what is the purpose of following his style of programming? Especially if you’re not enjoying a major component of it, you’re only going to succeed in driving yourself into the ground more than you already are.
I’ll admit, I’ve haven’t been following along with laser-like focus, but I just don’t see the point.
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ppl kept recommending it so I decided to give it a shot. I don’t have access to heavy weights, so playing around with intensity seemed like a good idea
I recommended it as a way to get your conditioning fix without forfeiting your main work. My thinking being that if you only did 4 sessions a week, which included both strength work and conditioning, that would be infinitely preferable than 4 days of lifting plus a ton of junk conditioning sessions.
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To summarize the last 14 million posts:
-Eat More
-Lift the same
-Cut the Conditioning by 87%
-?
-Profit
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General rule of thumb: Plyos before weights.
I also agree that you shouldn’t cut hamstring work short. Put it before the pistols if needed.
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Dan John is of the opinion (and I believe has research to back it up), that no-one with a squat less than double bodyweight has any business at all doing true plyometrics.
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I did 80kg for a triple weighing 40kg, so I guess I pass?
That’s pretty strong, so I guess you’d have to look at the research to decide if plyos are sensible for you. Having said that, I looked back at your original post and I see that plyo in this case is code for “jumping”, which I believe to be different.
Is this Brian Alshruhe?
Idk of what I’m doing counts as plyo, but I try to focus on max explosiveness and take long rests (2-3min)
@SkyzykS
Yes
I don’t know Dan John’s writing on this but I might actually know the research behind this as it is commonly used in S&C coaching.
The study “The Importance of Muscular Strength in Athletic Performance” by Timothy J. Suchomel, Sophia Nimphius, Michael H. Stone; published in Sports Med; 25th of January 2018 researched the correlation between relative maximal strength (in the squat) and sport specific performance.
The y-axis of the graph shows relative squat strength, the x-axis shows sport specific performance (in no specific unit of value - for more information on this, just read the study). There are three phases of correlation:
- strength deficit. The increased maximal strength has an effect on sports performance but not as vital.
- strength association. Sports performance increases exponentially with an increase in max. strength.
- strength reserve. There comes a point where additional benefit through a greater max. strength (greater 1-RM squat) is still there but slows down significantly. The aforementioned 2 x BW squat @dagill2.
Now this is where things actually get interesting and where I assume Dan John (still, I assume that, I don’t know which research he used for sure) backs up his opinion on why you have no business to do plyos if you haven’t reached a 2 x BW squat yet.
Once the exponential or rather linear carryover from a greater relative max. strength slows down, an athlete needs more specific training content aimed at increasing speed and power production - plyos, foot work and the like.
However - and Jesus I’ve reached back to make my point - that DOES NOT mean there is no place for plyometrics before reaching a certain strength standard. Athletes (again - not strength athletes) just are better off concentrating on getting strong first and foremost before worrying about all the fancy “athletic/ functional” stuff.
However, and now I’m going off the science and bringing in my own opinion, plyometrics can be hugely helpful in developing explosive strength and realizing intramuscular potential (which you usually utilize by training at a very high percentage of your 1 rm), without putting a young athlete at as high of a risk to injury as you would by having him perform exercises with an intensity close to his 1 rm.
Another way for this, instead of going the route of plyos etc. (there is more to this than box jumps, haha), would be olympic weightlifting. There is nothing better for speed and power development. However that stuff is freaking difficult and often times ultimately not worth the time investment. Compared to plyos.
Soooo yeah. That’s it on plyos in relation to strength from me. Thank you for your attention and until next time.
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So, you’re training like a drug assisted, Cia trained berserker?
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I don’t know Dan John’s reasoning but I completely disagree with that statement, and I bet most S&C coaches would as well.
If the issue is risking injury, plyometrics can be tailored to the athlete, some are very easy on the body and pose no greater risk than squatting.
Or is he saying that developing your squat will have more carryover (carryover to what exactly?)? That would be a ridiculous statement to make, it’s not cut and dry. Every body is different, there’s gradual diminishing return (see plot above), nothing magical happens at a 2x BW squat, etc.
Sorry for the poorly worded argument.
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I’m not Dan John, I don’t have his expertise and I don’t think he needs me to fight his corner for him.
My take is that the word “plyos” is being misunderstood here, and we’re talking across each other.
10min jog+30burpee broad jumps
Rdl: 6x(12/side-25lbs+5kbs-45lbs+20knee tuck crunches)-1min rests
- wanted to go for a nice long run but my knees and glutes were protesting hard, so I decided to make up the hamstring work from yesterday