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Brandon Joyner:
Whenever you sign up for some type of vertical program, a lot of times you're working with percentages, right? We've been working with our percentages.
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Brandon Joyner:
But for me, it was tough for me to find what I thought one rep Max was.
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Brandon Joyner:
So do you have any advice on how someone like me would find that? Someone who thinks they're athletic, they think they have a very solid foundation, but all of a sudden the mobility isn't quite there.
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Brandon Joyner:
And now that changes your one rep Max idea.
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Brandon Joyner:
So how do you suggest finding that?
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Mark Burik:
Welcome to Better at Beach podcast show Recording YouTube episode. My name is Mark Burik and this is my co host, Brandon Joyner.
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Mark Burik:
We're both high level, competitive beach volleyball players and coaches, and we are bringing you as much beach volleyball knowledge as you can handle every week.
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Mark Burik:
Today we are going to talk about everything vertical jump.
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Mark Burik:
There are a lot of mysteries, a lot of fallacies out there myths.
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Mark Burik:
And what we want to do is sort of dispel all the myths, give you good sound, biomechanics, and really easy ways to get your workouts geared towards jumping higher.
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Brandon Joyner:
Yeah, it's been fun.
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Brandon Joyner:
I'm excited for today's episode mainly because I think I've kind of always knowing your background in body mechanics, in sports science and all that stuff.
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Brandon Joyner:
I've kind of used you over the years as my own personal trainer.
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Brandon Joyner:
But I still have some questions, especially now that I'm getting older and I'm trying to take care of my body a little bit more.
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Brandon Joyner:
My mentality has changed a little bit.
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Brandon Joyner:
So, yeah, I think today I'm going to let you do a decent amount of the talking.
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Brandon Joyner:
I'll join in when I can, but I'm going to try to just ask you some questions that I've either thought of along the road or that I currently still have because we're currently starting.
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Brandon Joyner:
Well, not really starting, but doing our big final push to get strong for the season.
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Brandon Joyner:
Mark and I have been doing our 60 day Max vertical program, which has been amazing so far.
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Brandon Joyner:
My body already feels ten times stronger, but I'm also getting a lot of feedback from you every time we work out.
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Brandon Joyner:
And I'm asking questions as well that I don't think I asked when I was 18, 19, 20, 21 years old, when I was getting strong for the sport of volleyball in general.
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Brandon Joyner:
So I'm excited to kind of learn and just be here to kind of facilitate some questions that I think some people might ask.
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Mark Burik:
Cool.
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Mark Burik:
It should be fun.
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Mark Burik:
A little bit about my education history.
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Mark Burik:
I went to school for exercise science for whatever you want to say about it.
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Mark Burik:
When I decided to go to College, College was like an automatic, but I was going to play sports.
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Mark Burik:
That was what I did.
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Mark Burik:
And the school was on the side.
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Mark Burik:
I know that's not the right way to think about it.
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Mark Burik:
I wish I had taken a few more finance, accounting, business courses, but the knowledge that I got in College from exercise science, it was so easy to me because what you're learning in the classroom, you're then immediately applying as an athlete in your sport.
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Mark Burik:
So everything that I learned in a textbook, I had almost double the hours of theory session because I was applying it in the gym.
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Mark Burik:
I was applying it on the court.
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Mark Burik:
So it became for me a really easy topic to learn and I guess just because I was surrounded by it not just in classroom but also in practice.
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Mark Burik:
So I did that.
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Mark Burik:
I had a minor in nutrition, a minor in Psych, and I ended up being a personal trainer or performance trainer.
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Mark Burik:
And I got a number of certifications between my certified strength and conditioning specialist, performance enhancement specialist, and other personal training certifications.
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Mark Burik:
So I've learned a lot of studies along the way and I hope we can again dispel some of the myths about vertical jump and really just give people an easy path to jumping higher in their approach, jumping higher from a standstill and probably how they should work out in order to increase it.
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Brandon Joyner:
I like it.
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Brandon Joyner:
And so for me, just because I know you're going to be doing a decent amount of talking, a little bit of background for me is actually and we talked about this the other day.
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Brandon Joyner:
I think it was Sunday, we were watching football.
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Brandon Joyner:
I was a kid in high school that did not work out really at all.
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Brandon Joyner:
I remember my 18th year we had to go to a gym that was Uturn.
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Brandon Joyner:
It was five minutes from our practice facility and we had to do like a 30 minutes workout.
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Brandon Joyner:
And that was the existence of my workout repertoire before I got to College.
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Brandon Joyner:
For me, one of the big things that I found that helped my vertical when I got into College, I think I was touching around like ten so 10ft, ten inches, which isn't bad by any means.
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Brandon Joyner:
I think that that's a pretty solid number for a freshman coming into College.
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Brandon Joyner:
But by the time that I graduated College I was touching like eleven spot.
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Brandon Joyner:
I think for me one of the big reasons that my vertical was able to increase so much was mainly just doing it over and over again.
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Brandon Joyner:
I think when I was a junior or when I was playing in juniors volleyball, I was limited to three practices a week, 2 hours of practice.
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Brandon Joyner:
That was it for me.
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Brandon Joyner:
When I went home, I wasn't working out and gaining inches on my vertical but just putting myself into a position where I was Max jumping every single time that I had a chance in practice at workouts.
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Brandon Joyner:
And I saw my vertical rise a lot, especially if you're a parent or if you're a younger kid that doesn't have the ability to train in the sand year round.
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Brandon Joyner:
I always tell people it's okay to play indoor, mainly because it's going to give your body the experience it needs to feel those jump repetitions time after time.
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Brandon Joyner:
So without talking anything about science, my contribution to this episode of the podcast is just jump as much as you can.
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Brandon Joyner:
Obviously there's technique behind it that we're going to discuss, but I honestly think that was probably 60 70% of my vertical growth in College.
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Brandon Joyner:
But just the fact that I was doing it every single day and I didn't take reps off.
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Brandon Joyner:
I tried to jump as high as I possibly could and practice every single time.
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Brandon Joyner:
Luckily for me, I was a setter, so I didn't have to think about jumping and hitting too much.
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Brandon Joyner:
But when I was blocking, when I was jump setting, I even tried to reach that Max.
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Brandon Joyner:
So I think if you're looking for a way to increase your vertical, if you're in those cold States where getting outside or doing anything else is not an option, indoor is definitely going to help you, especially if you're thinking about increasing your vertical.
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Mark Burik:
The nervous system builds pathways and that's kind of what people forget is that your body eventually finds faster routes for the electrical impulses to go from your brain to your muscles and to be able to do any task.
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Mark Burik:
So whatever task you do with your body every day, you're going to get better, faster, more efficient, and it's going to cost you less energy because your body just gets better at it.
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Mark Burik:
So if, like you said, you just keep jumping, that's going to be good for you.
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Mark Burik:
And I think you said something else that was really important because sellers don't often get to do this a lot.
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Mark Burik:
Setters do jump potentially more than anybody on the court for indoor, but they end up hopping a lot.
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Mark Burik:
So setters kind of have maybe a 50 60% jump instead of a Max jump and your body will get good at that.
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Mark Burik:
But just remember everybody that if you practice at 50% or if you go at 50% speed, your body gets very good at finding that zone, that comfortable zone.
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Mark Burik:
So when you do jump, like Brandon said, find a way to teach your body how to Max out on its speed and on its height.
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Mark Burik:
And most people don't realize that when you go up for a spike, it's usually not a 100% jump, it's not a Max effort.
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Mark Burik:
So there does have to be focus in your training routine, in your rituals, your workouts, your practices where you say, I am attempting to jump as high and as fast as possible, and we're going to get into that during the workout portion here.
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Mark Burik:
But let's talk about some pillars of workout.
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Mark Burik:
There's somebody else who has a pretty good vertical jump program.
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Mark Burik:
Well, pretty good.
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Mark Burik:
I trust his vertical jump program because what I see him post on Instagram.
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Mark Burik:
And that's Reid Hall, who's got an excellent vertical jump program and a similar history to what I have with background in volleyball and vertical jump.
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Mark Burik:
And he said that the first thing that anybody should be focused on is assessment.
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Mark Burik:
If you're not looking at yourself, looking at your weaknesses, your imbalances, it's very difficult for you to tell yourself to do a Max effort, anything.
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Mark Burik:
Should you be throwing weight on your back before you can comfortably squat with your butt under your knees? It's not a great idea if you don't have full mobility.
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Mark Burik:
So a lot of what we have to do first is take some movement assessments.
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Mark Burik:
And I know that at home this isn't one of those easy tips where you can say, well, how do I know when I'm mobile enough? You have to be comfortable getting your hip crease under your knee crease.
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Mark Burik:
And if you can't do that without a straight back, a straight low back, you're really not ready to start putting weight onto those squats.
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Mark Burik:
And if you do, I mean, we're talking about like putting an empty bar on it so that you're not adding tons of weight, but you have to have that mobility.
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Mark Burik:
And I talk about my wife a lot on the show, and she was a gymnast.
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Mark Burik:
And so her ability to maintain a straight spine and a sturdy core through any movement is insane.
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Mark Burik:
She does it naturally, but I can look at my brother, who's a fireman, obviously in great shape, can literally carry people out of buildings.
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Mark Burik:
But I get more worried about him because when he tries to go down for just a body weight squat, all his lower back starts curling.
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Mark Burik:
Everything just kind of rounds out.
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Mark Burik:
And so to add weight on top of an immobile body is dangerous.
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Mark Burik:
It's dangerous for the body.
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Mark Burik:
So the first thing that everybody needs to do is assess their movement.
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Mark Burik:
Can you get your hip crease under your knee crease while looking in a mirror or putting a phone on the side of you and saying, does my low back stay straight, or does it call it a butt wink, or does it just curl out at the very end? And if it is curling out, if you can't get that depth, you have to embrace the mobility program.
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Mark Burik:
And you know, from our training together, we go through a ton of mobility before we do anything with weights.
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Mark Burik:
Everything's about getting deep, getting more range and finding out what's tight.
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Brandon Joyner:
Yeah.
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Brandon Joyner:
And especially with the program that we're doing.
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Brandon Joyner:
I've said it while we've been working out.
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Brandon Joyner:
But one of the things that has stuck with me that our strength trainer said in College a lot was don't get blinded by weight.
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Brandon Joyner:
And now that I'm an adult, I agree with that completely.
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Brandon Joyner:
But in the College atmosphere, when you have 2019 to 23 year old guys that are in a weight room, it was so hard to not get blinded by weight.
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Brandon Joyner:
We even had we called it bench one bench, two bench squat.
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Brandon Joyner:
One squat, two, and it was based on strength.
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Brandon Joyner:
And if you're not a competitor, then you're trying to get up to that top bench.
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Brandon Joyner:
So for me, now that we're back and we're doing the strength, it has been frustrating for me because I feel strong and mostly just because I'm a 33 year old male that has been lifting for over ten years now.
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Brandon Joyner:
And when I go to do a squat and I think I should be close to 200 pounds, I'm still living in that low 100 range because I'm still focusing on my mobility.
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Brandon Joyner:
And that's one of the things that has held me back a lot in the sport of beach volleyball, too, whether it's injury or just strengthen these low positions that I haven't had in the past.
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Brandon Joyner:
But it really has been great working with you specifically the last couple of weeks, because not only do I have another set of eyes asking me what I felt or I remember, yes, it might have been Monday.
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Brandon Joyner:
We're talking about holding breath and pushing out my stomach and trying to find that tension.
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Brandon Joyner:
And I was wearing like a loose shirt and you were like, that was the one.
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Brandon Joyner:
And I was like, I don't even know how you saw that, but it did feel like a better rep.
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Brandon Joyner:
And it's just hard because I think a lot of the times when we as athletes put ourselves on this plan to become stronger and mobility is an issue, what do you think is the best way to tackle that? I know you said obviously starting with lower weight, but does it have to do with your warm up? Does it have to do with the list that you're doing? When and how should you be concentrating on that?
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Mark Burik:
Yeah, setting that base. So any good program needs to start with this mobility and then need to slowly increase that weight.
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Mark Burik:
And if you don't feel like you can do perfect technique under a light weight, then there's no way you should be moving up until you do that, because then you're going to think that you're stronger, but you're going to be stronger in a limited range, in a very limited range.
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Mark Burik:
And when you have that limited range and then the edge of your mobility is weak or unstable, that is when an injury is going to happen.
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Mark Burik:
And that's when instead of progressively getting stronger, all of a sudden you lose eight weeks or you lose two weeks because you threw out your back or something popped.
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Mark Burik:
And that's so much worse than just going slower, because going slower, you always keep playing, you never lose time, but as soon as you overreach because you have bad technique or you didn't build your mobility properly, now you lose time in the weight room and you lose time on the court.
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Mark Burik:
And that's the most detrimental thing.
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Mark Burik:
Consistency is everything.
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Mark Burik:
It's absolutely everything.
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Mark Burik:
So for everybody who's kind of looking for other signs of how do we do that? You can look up online anywhere.
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Mark Burik:
Really a dynamic range of Motion series.
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Mark Burik:
You can look to our blog betteratbeach.com and just search the keyword warmup under Better atbeach.com blog and we give you a bunch of ideas.
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Mark Burik:
And if you really want to get into the nitty gritty and you want a full mobility program, well, then you can sign up for our 7th day foundations program, betteratbeach.com/foundations.
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Mark Burik:
Or you just hop right into the 60 day Max vertical jump and we take you through the first two weeks of extremely lightweight and getting that mobility up.
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Mark Burik:
It's funny to know that the majority of the increase for a lot of people when they come into our program, it's usually like three to four inches of vertical leave or even broad jump within the first four or five weeks.
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Mark Burik:
And people are like, oh, what are you doing? What's the secret? That's crazy that I saw this many results and all it is is opening your body's pathways because a lot of our athletes come to us from having no program with no consistency.
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Mark Burik:
And then it's okay.
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Mark Burik:
If you teach your body how to do this three or four times a week and you're getting into better ranges, you're going to be able to jump higher automatically.
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Mark Burik:
And then at the end of the program last five to six weeks, that's when we really start adding a bunch of actual strength instead of kind of nerve strength.
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Mark Burik:
And nerve strength will play a huge role in your early stages of increase in vertical lead.
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Brandon Joyner:
Like, that one of the things I've done.
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Brandon Joyner:
I'm jumping ahead.
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Brandon Joyner:
But it's just a question I have whenever you sign up for some type of vertical program, a lot of times you're working with percentages, right? But we've been working with our percentages.
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Brandon Joyner:
But for me, it was tough for me to find what I thought my one rep Max was.
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Brandon Joyner:
So do you have any advice on how someone like me would find that someone who thinks they're athletic, they think they have a very solid foundation, but all of a sudden the mobility isn't quite there.
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Brandon Joyner:
And now that changes your one rep Max idea.
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Brandon Joyner:
So how do you suggest finding that without actually doing it? Because to be honest, I wouldn't feel safe doing one tax.
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Mark Burik:
It's an excellent point to say that why would I attempt to work at a percentage and lift as heavy as I can when I know that I might not be in a good range? So here's how you start finding your one Remax.
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Mark Burik:
You can put a bar on your back or you can go body weight, right.
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Mark Burik:
And if you don't know how deep is deep enough, that's okay.
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Mark Burik:
Find something.
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Mark Burik:
A low bench.
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Mark Burik:
A chair is probably a little bit too high, maybe a medicine ball that you can sit on so that your butt definitely gets under your knees.
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Mark Burik:
Right.
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Mark Burik:
And if you look sideways at the point where it stops, where your low back starts to curve, your mobility cannot get you deeper than that, right.
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Mark Burik:
So that's the one thing.
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Mark Burik:
You shouldn't go deeper than that until you've increased that range.
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Mark Burik:
Now, it's okay for your body to go that deep because that means that your spine is still straight, you're still holding yourself kind of sturdy, and that's your limit.
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Mark Burik:
Whatever height that is, that's going to be your limit.
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Mark Burik:
And you say, okay, this is my one rep Max, basically at this depth.
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Mark Burik:
And if you can do that depth safely, then we're going to do that while increasing a range or it's okay to do that while increasing your range because you can increase strength and range at the same time.
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Mark Burik:
But there has to be focus on it once you lose that edge.
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Mark Burik:
So if you start let's say that I can put 135 on my back and I can sit on my twelve pound medicine ball, I could get my butt that low.
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Mark Burik:
Now if I put 155 on my back and all of a sudden when I'm that low, like I see my lower back is starting to curl out or I'm not comfortable getting that low with that weight, I cannot increase that weight.
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Mark Burik:
There is absolutely no way that's the line that I need to be working at.
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Mark Burik:
And if you go ahead and you can Google this, we also have this, we give it to our players in the 60 day Max vertical program.
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Mark Burik:
But there is a one rep Max percentage chart that everybody should know that you have a percentage of your one rep maximum that is going to coordinate with reps and sets the number of reps and sets that you do.
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Mark Burik:
And that's how you can judge what you're telling your body to do.
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Mark Burik:
For example, when you're working at like 65% to 75% of your one rep maximum, usually you're doing somewhere between ten and 15 repetitions in that range.
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Mark Burik:
But when you're doing ten to 15 repetitions, you're probably doing anywhere from two to four sets.
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Mark Burik:
And what you're working on at that point is hypertrophy.
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Mark Burik:
In other words, growing your muscles, making them bigger.
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Mark Burik:
Bigger muscles don't always mean fast muscles.
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Mark Burik:
That doesn't mean that you can jump higher, right? But it will shape them.
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Mark Burik:
And when you increase the size of the muscle fibers, then you have more potential to develop actual strength and actual speed.
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Mark Burik:
To go back to the title, just quick fixes.
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Mark Burik:
Find an obstacle so that your butt is underneath your hips.
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Mark Burik:
And if you can keep it straight that long, good.
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Mark Burik:
Then that's your comfortable range of operation where you're not going to get hurt.
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Mark Burik:
Of course, we do want to be able to get your thighs to be touching your calves.
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Mark Burik:
That's like full depth, full athleticism.
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Mark Burik:
If you can't get your size to touch your calves, then we're not really getting as deep as we can.
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Mark Burik:
And so this whole, like, everybody reaching their butt back and pushing their butt back, which makes the top of their shoulders fall forward while there's weight on it.
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Mark Burik:
That was a decent it's a decent cue for some athletes, but it's not a great queue for a lot.
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Mark Burik:
Instead, a slight starting the movement by pushing your hips back and then dropping straight down is a better cue for people to have.
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Mark Burik:
But if people keep reaching their butts backwards while they're doing squats, they're going to continue to get less range of motion, and they're going to put a hell of a strain on their low back because you're holding that all up now with your low back.
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Brandon Joyner:
Yeah, I like that.
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Brandon Joyner:
I don't think I've ever heard anybody say that.
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Brandon Joyner:
And I appreciate you going into that depth, because a lot of us, we have an idea of how to work out, especially if we consider ourselves to be an athlete.
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Brandon Joyner:
But giving yourself a mental picture of what that needs to look like and then kind of erasing your history of lifting and realizing that, okay, it's the movement that needs to be in control.
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Brandon Joyner:
It doesn't matter if you can squat 225 and that's your Max.
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Brandon Joyner:
One rep Max.
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Brandon Joyner:
If you look like crap, you need to be okay.
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Brandon Joyner:
Think about perfect movement with the amount of weight that you feel comfortable with, and it's so hard to do.
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Brandon Joyner:
It's so hard to take those because you feel like you're taking steps backwards.
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Brandon Joyner:
But the one thing that I've realized, especially these last couple of weeks, is that it's just getting the mobility is almost, if not more important than building up the strength.
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Brandon Joyner:
The strength will come.
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Brandon Joyner:
But getting used to finding ourselves in those low positions and still having strength has been incredible for me.
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Brandon Joyner:
I already feel a lot better and stronger even while I'm playing, so it's pretty good.
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Mark Burik:
You know, if people would build houses the way that they lifted, it would be a terrifying situation because can you nail two pieces of wood so that they stand 10ft tall, you know, to like five pieces of wood? Can you nail them so they stand 10ft tall? Sure you can.
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Mark Burik:
Are you going to put one nail in there? No, it's going to be completely unstable.
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Mark Burik:
And then are you going to start building a structure on top of that? No.
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Mark Burik:
Your whole house is going to fall down as soon as a slight gust of wind comes along.
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Mark Burik:
So instead, build that huge foundation and be proud of how much weight can be on that strong foundation.
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Mark Burik:
Right.
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Mark Burik:
Not letting a shaky foundation barely hold on to all of that weight.
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Mark Burik:
You don't want to see your house.
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Mark Burik:
Wiggling.
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Mark Burik:
Same thing.
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Mark Burik:
You do not want to see your back, your hips, everything like that.
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Mark Burik:
Wiggling.
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Mark Burik:
Some of the people are posting their videos in our Facebook group, the private Facebook group.
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Mark Burik:
And when I see their legs kind of shaking on the way up or you'll see literally you'll see their back wavering as they're going down and going up.
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Mark Burik:
I say, okay, you're going too heavy.
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Mark Burik:
You need to be able to control this.
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Mark Burik:
And part of that nervous system, but a big part of that is, again, getting comfortable in those deeper ranges.
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Mark Burik:
If you're not focused on mobility, everybody, this has to be the first 15 minutes minimum of every one of your workouts.
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Brandon Joyner:
And it's crazy if you've never had somebody watch you work out.
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Brandon Joyner:
That alone might be a reason to join our 60 day Max vertical program.
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Brandon Joyner:
We try to limit the sales portions on these as much as we can.
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Brandon Joyner:
Obviously, we have products that we believe in, but that feedback of somebody looking at your workout is huge.
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Brandon Joyner:
Not only if you're a player that's trying to reach new goals, if you're a coach that happens to see your athletes work out, just getting these cues from a coach, from somebody that understands what they're doing, that feedback alone is invaluable.
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Brandon Joyner:
So I think that's a really cool aspect that we offer.
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Mark Burik:
Okay.
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Mark Burik:
So now that we've to a Max, we have encouraged injury free range of motion and mobility, and this is what we do in our camps as well.
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Mark Burik:
I know that we got commentary that our warm ups were too long during some of our camps.
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Mark Burik:
And I said we have responsibility as coaches to keep our players bodies healthy so that whatever we give them in terms of technique, ball control, they're able to do it again with consistency.
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Mark Burik:
So when people come to our camps, the reason why we don't get injuries, the reason why we don't have half the camp bowing out by Wednesday or Thursday of an insanely intense week, is because we take care of their bodies and we teach them how to take care of their bodies going forward and at home.
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Mark Burik:
And the amount of times that we repeat our long warmup means that we're going to ingrain it in them and we're going to give them a life.
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Mark Burik:
So ingrained all of that and we get healthy.
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Mark Burik:
And you know that you should pride yourself on technique and quality of movement.
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Mark Burik:
Before you ever tell me about a number, I would rather hear you say, oh, yeah, I can squat ASTE grass with £100.
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Mark Burik:
I would be so much more impressed at seeing that.
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Mark Burik:
Then I would see you go six inches down with 315 on your back.
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Mark Burik:
That means nothing to me.
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Mark Burik:
Nothing.
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Mark Burik:
Now let's talk about just some rep and set ranges, right where you want to be when you're developing Max strength, because speed and maximum strength are everything.
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Mark Burik:
We talked a little bit about hypertrophy, but that's not really important or good for volleyball players.
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Mark Burik:
Some of us are going to be able to have to put on some weight.
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Mark Burik:
You're going to have to increase your calories, and you're going to have to put on some muscle so that you can have some padding can have the ability to have extra strength.
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Mark Burik:
But after that, after you're done with your ten and twelve, three sets of ten to twelve reps, now we got to move on to developing strength.
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Mark Burik:
And true strength comes in with the three to six sets somewhere between the end repetitions, super low rest with higher weight, again, you cannot go to that higher weight until you have found your range of motion.
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Mark Burik:
But when you're doing this, there are a few things that you want to do because you have to train your body to develop maximum force, which is maximum strength.
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Mark Burik:
And then you also have to be able to train it to do it fast.
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Mark Burik:
And here's what I used to do and here's what I used to think about when I was fast.
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Mark Burik:
I just get under a load weight, and then I would kind of jerk my body into something.
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Mark Burik:
Now as soon as you do that jerky movement, when you go up, instead of just a fast, clean movement, you're throwing all of again, your spine out of line a little bit, and you might shift the weight forward or backwards.
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Mark Burik:
And that gets dangerous, too.
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Mark Burik:
So you have to be able to hold that perfect technique.
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Mark Burik:
Hold your upper body, don't throw your neck, don't throw your shoulders and just rise with your spine in the position that it's in.
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Mark Burik:
So those are going to be your base lifts and base lifts.
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Mark Burik:
We're talking about squats.
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Mark Burik:
We're talking about deadlifts or Romanian deadlifts.
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Mark Burik:
And I wouldn't necessarily recommend going with a huge one rep Max for something like lunges or unilateral exercises where you use one leg or the other.
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Mark Burik:
Those are great just for keeping your balance, to making sure that both legs are operating in the same way.
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Mark Burik:
I'm not going to say you can do whatever reps you want, but those are not as important as your three to six sets of one to six repetitions.
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Mark Burik:
And when you do these, you have to get used.
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Mark Burik:
As somebody who wants to jump or sprint, you must get used to taking long rests.
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Mark Burik:
And rests are two to five minutes, anywhere from two to five minutes.
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Mark Burik:
That means you're sitting there, you are not out of breath.
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Mark Burik:
You're chilling, you're checking your cell phone, joking with the other guys in the weight room, other guys and girls in weight room, you need to develop that rest so that your body can make short bursts like it will on a volleyball court.
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Mark Burik:
So when you're developing that Max strength, three to six sets, one to six repetitions, and that's going to be Max effort.
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Mark Burik:
Now, Max effort doesn't always mean Max weight.
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Mark Burik:
It can mean Max speed and the ability to combine the strength and the speed of what's going to translate directly to a vertical leap.
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Mark Burik:
So allow yourself, everybody, to not be out of breath in between your workouts and to take those long rest.
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Brandon Joyner:
And is that just for the portion that you were just speaking of.
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Brandon Joyner:
Right.
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Brandon Joyner:
Because that changes in different cycles, right? Yeah.
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Brandon Joyner:
Like if we're trying to increase our speed or if we're trying to increase our strength, then those numbers would change.
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Mark Burik:
Yeah, they would.
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Mark Burik:
So you can do speed strength and speed strength would be taking a much lighter weight.
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Mark Burik:
We're talking like 40% of your one rep Max or less, or just body weight and just seeing how fast you can move.
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Mark Burik:
That's basically saying how fast you can move is just like saying how high can you jump.
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Mark Burik:
Right.
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Mark Burik:
Going for that maximum effort.
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Mark Burik:
And you can also do that with some kind of modality, not a modality, some object like a medicine ball or holding on to something or just adding a light weight vest and moving a little bit of weight much quicker.
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Mark Burik:
That's speed strength.
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Mark Burik:
And then when we're talking about Max strength, then you have to put on some heavier weight.
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Mark Burik:
And that weight that you're talking about is now between 85 and 95% of your one rep Max.
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Mark Burik:
Those are going to be where you're looking.
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Mark Burik:
So if the most you can do comfortably with good range and good technique is £100, then when you're training for maximum strength, you're getting just four or five reps.
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Mark Burik:
Right.
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Mark Burik:
That's when you should be at about 85 pounds.
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Mark Burik:
If you're 101 rep Max.
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Brandon Joyner:
Okay.
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Brandon Joyner:
And I think one of the questions that I could see a lot of people having would be how long do you stay in these cycles? If you're gearing up towards season, trying to get that vertical up to be the highest possible, probably right before your first big tournament or something that you want, how long would you suggest without giving a game plan or any type of program, how long would you estimate you stay in each one of those cycles?
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Mark Burik
Sure. The 60 day Max vertical works in a 60 day routine.
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Mark Burik
So it's approximately ten weeks, right.
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Mark Burik
Two of those weeks are really just about fixing your imbalances.
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Mark Burik
The first week is all about just introducing your body.
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Mark Burik
So we're going to say that after that first week or after the first time you do a workout, you never really need to go back to that complete rehab and rest phase, but you can leave it in there.
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Mark Burik
And so the next nine weeks we spend two weeks in hypertrophy, which is eight to twelve.
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Brandon Joyner:
What exactly does that mean?
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Mark Burik:
Growing your muscles, choosing a weight and set number that will help your muscles grow as opposed to just strengthening them. Now keep in mind that any workout that you do is going to increase your muscle size, the density of your muscles and your muscle fiber recruitment.
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Mark Burik:
But there's a specific this is why bodybuilders work out way different than Olympic lifters.
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Mark Burik:
And they look completely different.
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Mark Burik:
Right.
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Mark Burik:
That's basketball and volleyball players will work out way differently than football players will because we don't focus on size for a while if you're a football player, you need to consistently fluctuate between hypertrophy, building your muscle up so that you've got a lot of extra padding and a lot of extra mass and maximum strength and speed.
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Mark Burik:
As a volleyball player, we don't want to spend a ton of time building more mass.
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Mark Burik:
We would just rather be fast and super strong.
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Brandon Joyner:
Right? Cool.
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Mark Burik:
So that's what I mean when we're talking about those things.
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Mark Burik:
And I would say that if we're working in a ten week cycle, you probably want to spend six weeks of that in your Max strength undulating with your speed phase, there's a lot of different ways to do it.
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Mark Burik:
But the way that we do it is we have a short period of time in the prehab rehab phase where you're working on your imbalances that'll last two weeks, then we spend two weeks in hypertrophy.
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Mark Burik:
So that's four weeks.
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Mark Burik:
And then we spend four weeks.
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Mark Burik:
After that, we spend four weeks developing all of your maximum strength.
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Mark Burik:
And for the last three, so I know that turns into eleven.
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Mark Burik:
But for the last three weeks, we also start incorporating a ton of speed.
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Mark Burik:
How fast can you move things with that focus? And as a vertical jump person who is training for your vertical jump, technically you should always be focusing on speed.
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Mark Burik:
So when you are going up, when you're lifting a weight, when you're squatting, how fast can you move each concentric rep? That's not down, right.
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Mark Burik:
We were working on it the other day where you were dropping out, you were bottoming out, and then you were coming up slower than you were going down.
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Mark Burik:
Your goal should be to control on the way down and see if you can fire as fast as you can on the way up.
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Mark Burik:
It might not always look like you're moving it fast, but the effort to move it fast means that you're going to recruit more muscles, more motor neurons to be able to develop that and develop the pathways that we talked about for vertical job,
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Brandon Joyner:
it just makes the work out so much harder.
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Mark Burik:
Yeah. Weird, right.
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Brandon Joyner:
Mainly because unless you're paying someone to write a program for you or something like that, it's always hard to find that answer.
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Brandon Joyner:
How much do you spend on this? How much do you spend on this? These types of phases? So I think having that little just simple idea is pretty big.
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Brandon Joyner:
And I know with our program I had already us moving into because we just went from last week where we were doing twelve reps.
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Brandon Joyner:
So we're in that kind of higher rep phase.
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Brandon Joyner:
And now this week we've dropped down to eight.
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Brandon Joyner:
And obviously when you drop down to that eight, the speed gets a little bit quicker.
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Brandon Joyner:
You feel like you're moving it a little bit more, and then you're able to handle a little bit more weight.
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Brandon Joyner:
So you're feeling the increases already in the strength and speed which makes you feel like you're progressing, which is big.
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Brandon Joyner:
It's always tough to do a workout where you don't really know if you're getting stronger.
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Brandon Joyner:
You're just trusting the trainer or somebody and saying, yeah, it'll come.
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Mark Burik:
So before we move on from anything, from there, everyone has to remember that you are working from the beginning of the program.
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Mark Burik:
You're working off of what your one rep Max is then, and you are not changing those percentages.
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00:38:00,390 --> 00:38:05,450
Mark Burik:
You're not changing your one rep Max during the program because we have a ten week cycle.
320
00:38:05,890 --> 00:38:12,806
Mark Burik:
And at the end of those ten weeks, that's when you're retesting, that's when you reset the numbers.
321
00:38:12,988 --> 00:38:19,600
Mark Burik:
You should be able at the end of ten weeks to jump higher, to lift more than you did on week zero.
322
00:38:20,410 --> 00:38:34,242
Mark Burik:
But you shouldn't be playing with those percentages, because if you're not paying attention to them, then you can't work out intelligently and safely.
323
00:38:34,386 --> 00:38:37,242
Mark Burik:
And then you also never see that improved.
324
00:38:37,326 --> 00:38:38,990
Mark Burik:
And you also gas.
325
00:38:39,970 --> 00:38:44,810
Mark Burik:
You get too tired, you get too sore if you're not doing that percentage based program.
326
00:38:44,860 --> 00:38:49,022
Mark Burik:
And I love the percentage based programs, not everybody does it.
327
00:38:49,036 --> 00:38:57,770
Mark Burik:
Some people do it a little bit more by body feel, but percentage based program keeps you accountable for not overreaching.
328
00:38:58,330 --> 00:39:39,506
Mark Burik:
And I will say to everyone this, if there is a number that you are somewhere sliding between, like you only have ten pound weights instead of 5 pounds or 2.5 pounds, choose the lower number, choose the lower number that you think you're in between and the consistency that you'll be able to have, the longevity of your workouts, of your body, of staying injury free, that will be huge for your overall improvement, because again, you'll never have to take that four, six, eight week break because of injury, which will obliterate everything that you've worked for. So why put it at risk for one squat at a higher number?
329
00:39:39,628 --> 00:40:02,042
Brandon Joyner:
That comment about not changing your percentages, that's something that I've never really thought of, because you get stronger and you're like, oh, I'm stronger now, I'll do more weight, but sticking to it, sticking to your plan, trusting the process that I learned something just now.
330
00:40:02,236 --> 00:40:03,160
Brandon Joyner:
Good job.
331
00:40:03,850 --> 00:40:04,600
Mark Burik:
Thanks.
332
00:40:05,050 --> 00:40:28,290
Brandon Joyner:
When you say mechanics, are you talking about just what people should look like while they're doing their jump, whether it's a block or an approach, are you going to focus more on approach?
333
00:40:28,350 --> 00:40:29,622
Mark Burik:
Let's go for a little bit more approach mechanics and doing an approach jump, the basic block jump is a little bit easier. There's a lot less involved.
334
00:40:29,706 --> 00:40:38,390
Mark Burik:
You're going down so long as you have good mobility and you spring up and the faster you go down and spring up, the higher you jump.
335
00:40:40,570 --> 00:40:46,166
Mark Burik:
Of course, there is a little bit more to that, but the approach mechanics are huge.
336
00:40:46,228 --> 00:40:54,774
Mark Burik:
So approach mechanics, there is a lot that we need to talk about with the last three steps of your approach.
337
00:40:54,942 --> 00:41:00,386
Mark Burik:
We teach a four step approach and it's the small right, slightly bigger left step.
338
00:41:00,508 --> 00:41:07,554
Mark Burik:
And this is where it gets very important from the left to the right left for those last three steps.
339
00:41:07,662 --> 00:41:12,482
Mark Burik:
Now as an indoor player, there's going to be a slight foot turn.
340
00:41:12,556 --> 00:41:19,026
Mark Burik:
There's going to be what's called a block step that happens in front of you and that's where you end up turning your foot sideways.
341
00:41:19,098 --> 00:41:24,954
Mark Burik:
If you're running at the net, your foot would kind of turn sideways on the last step towards your setter.
342
00:41:25,062 --> 00:41:35,810
Mark Burik:
As a beach player, it's going to be different because we have less of an opportunity to pull that hockey stop where our momentum immediately stops and then goes upright.
343
00:41:36,130 --> 00:41:42,042
Mark Burik:
So we need that last foot ankle turn on the last step of our approach in indoor.
344
00:41:42,126 --> 00:41:46,842
Mark Burik:
But if you're playing beach, leave your toes in the direction that they're facing.
345
00:41:46,986 --> 00:41:48,422
Mark Burik:
You don't really need that.
346
00:41:48,496 --> 00:41:55,146
Mark Burik:
So you're going to get a lot more kind of quadricep recruitment from the beach jump.
347
00:41:55,338 --> 00:42:08,500
Mark Burik:
Now, when you go from your left to your right left, importantly, what you have to remember is that you want to extend that stride so your left to your right left should fire.
348
00:42:08,830 --> 00:42:17,200
Mark Burik:
Imagine racing or trying to go as far and as fast as you can with one single step.
349
00:42:18,130 --> 00:42:24,758
Mark Burik:
That is a good way to think about extending your left to your right left or you're left to your step close.
350
00:42:24,904 --> 00:42:27,698
Mark Burik:
You want that foot to fire off.
351
00:42:27,784 --> 00:42:37,454
Mark Burik:
And for some people I've helped them by say actually like claw, use your toes to claw behind you so that you're actually pressing off of it.
352
00:42:37,552 --> 00:42:46,610
Mark Burik:
Some people just kind of step, I'll say daintily from their left to their right left without developing fast forward motion.
353
00:42:47,110 --> 00:43:00,520
Mark Burik:
When you develop that fast forward motion, you're increasing the tension that's about to be put on your leg muscles and that increased tension, that increased force allows you to jump higher.
354
00:43:01,150 --> 00:43:12,806
Mark Burik:
So from your left to your right left, extend that left step, drive forward with your right heel, and then leave both toes pointed forward.
355
00:43:12,868 --> 00:43:17,260
Mark Burik:
If you're in the sand and pop off of that ground hard.
356
00:43:18,010 --> 00:43:20,090
Mark Burik:
So extend the last step is key.
357
00:43:20,140 --> 00:43:21,460
Mark Burik:
Extend the left step.
358
00:43:21,910 --> 00:43:22,766
Mark Burik:
All right.
359
00:43:22,948 --> 00:43:30,738
Mark Burik:
When you're driving into the last two steps, your right foot is going to hit heel first and then toe.
360
00:43:30,894 --> 00:43:45,734
Mark Burik:
So your right foot is going to almost kind of roll on the ground from heel to toe and your left foot is going to stomp and essentially it will stomp with the base of the ball of your foot.
361
00:43:45,892 --> 00:43:50,318
Mark Burik:
I know that's kind of maybe tough to visualize if we're just looking at it.
362
00:43:50,404 --> 00:43:54,578
Mark Burik:
But if you think midfoot or the base of the ball of your foot, that will be good.
363
00:43:54,604 --> 00:43:55,854
Mark Burik:
You don't want to jump off your toes.
364
00:43:55,902 --> 00:43:59,750
Mark Burik:
You do not want to stab your toes into the sand.
365
00:44:00,070 --> 00:44:13,086
Mark Burik:
That will cause you to break, slow down, and all of the energy that should be being loaded into your quadriceps and then glutes is then going to be dissipated through, like your toes and ankles.
366
00:44:13,158 --> 00:44:15,122
Mark Burik:
And we don't want that slow down to happen.
367
00:44:15,256 --> 00:44:29,282
Mark Burik:
So for everybody out there, big left step in super slow motion, roll heel to toe on your right and mash the ground hard and quick with the middle of your left foot.
368
00:44:29,476 --> 00:44:32,630
Mark Burik:
And that's a good way to think about those last three steps.
369
00:44:33,430 --> 00:44:43,780
Brandon Joyner:
So it sounds like when we're doing that jump, a lot of it is going to be coming from a lot of our vertical is going to be coming from that left leg.
370
00:44:44,290 --> 00:44:49,960
Brandon Joyner:
If we're kind of pounding that left foot into the ground where you're finding the ball of your foot.
371
00:44:50,530 --> 00:45:03,400
Brandon Joyner:
Is that kind of accurate? Because for me, you try to jump evenly, but it is common, especially if I'm playing a tournament for my left quad to be more sore than my right.
372
00:45:04,210 --> 00:45:07,850
Brandon Joyner:
And so I guess that kind of explains that a little bit.
373
00:45:07,960 --> 00:45:08,342
Mark Burik:
Yeah.
374
00:45:08,416 --> 00:45:14,730
Mark Burik:
There's a ton of your right leg essentially loads on a slower stretch.
375
00:45:14,910 --> 00:45:24,350
Mark Burik:
So in reality, your right leg, it's got an easier job because it slows you down a little bit more slowly than your left.
376
00:45:24,400 --> 00:45:32,178
Mark Burik:
And your left absolutely hits and it completely finishes the stop of your forward momentum.
377
00:45:32,334 --> 00:45:32,762
Mark Burik:
Right.
378
00:45:32,836 --> 00:45:36,160
Mark Burik:
Or we could say that it just translates it up.
379
00:45:38,950 --> 00:45:52,910
Mark Burik:
Both of those legs will go up, but your right leg takes a little bit longer to slow you down because your right leg is almost going to be almost fully extended when your heel strikes.
380
00:45:53,770 --> 00:45:57,450
Mark Burik:
When your heel strikes at ground, that right leg is going to be pretty extended.
381
00:45:57,510 --> 00:46:02,342
Mark Burik:
And then you're going to slowly bend it as your hips start shifting forward.
382
00:46:02,476 --> 00:46:06,654
Mark Burik:
And then your left foot just basically stomps on the brakes.
383
00:46:06,702 --> 00:46:08,260
Mark Burik:
And that's what sends you up.
384
00:46:09,190 --> 00:46:11,750
Mark Burik:
Now you're not jumping just off of your left foot.
385
00:46:11,860 --> 00:46:15,938
Mark Burik:
That left foot is just the exclamation point on the end of it that sets you up.
386
00:46:15,964 --> 00:46:16,478
Mark Burik:
Right.
387
00:46:16,624 --> 00:46:17,546
Brandon Joyner:
I like that.
388
00:46:17,668 --> 00:46:19,120
Brandon Joyner:
I like the way you put that.
389
00:46:20,230 --> 00:46:26,440
Brandon Joyner:
A lot of times when I'm seeing I feel like I see this more on the women's side than I do the men.
390
00:46:26,830 --> 00:46:31,182
Brandon Joyner:
But almost this little hop into their last two steps.
391
00:46:31,206 --> 00:46:48,794
Brandon Joyner:
Do you know what I'm talking about? So instead of this big reach that we're talking about that you did after between your third step and your last two closing steps or last two explosive steps, instead it almost looks like when they're putting down, they put down that right step as a timing step.
392
00:46:48,832 --> 00:46:55,770
Brandon Joyner:
They've gone onto their left as their second step, and then it almost looks like they jump over a hurdle into a jump.
393
00:46:55,830 --> 00:46:59,042
Brandon Joyner:
Somebody who I famously know does this.
394
00:46:59,116 --> 00:47:01,310
Brandon Joyner:
That is pretty good as April Ross.
395
00:47:01,810 --> 00:47:02,810
Mark Burik:
She's kind of good.
396
00:47:02,920 --> 00:47:04,060
Brandon Joyner:
Yeah, she's okay.
397
00:47:04,870 --> 00:47:05,980
Brandon Joyner:
She's amazing.
398
00:47:06,310 --> 00:47:16,622
Brandon Joyner:
But when I was coaching younger kids, I told them this, and it did increase their it looked like it increased their stability a little bit on their jump.
399
00:47:16,816 --> 00:47:24,290
Brandon Joyner:
But do you have any kind of thoughts on that? Because it sounds a little different from the style you just explained.
400
00:47:24,610 --> 00:47:27,810
Mark Burik:
Now I'm not going to say that April Ross ruined beach volleyball.
401
00:47:27,990 --> 00:47:32,790
Mark Burik:
Please don't say that.
402
00:47:32,900 --> 00:47:43,690
Mark Burik:
But the way she jumps makes it a little bit harder to coach her because she's so fantastic and she has a pretty unique jump.
403
00:47:43,810 --> 00:47:48,618
Mark Burik:
I call it basically like a puddle stomp, right where she is jumping in there.
404
00:47:48,704 --> 00:47:55,160
Mark Burik:
And there's a few things that we really have to pay attention to when we see that and when we're teaching it.
405
00:47:55,550 --> 00:48:00,320
Mark Burik:
One of them that's really important is hip level.
406
00:48:01,310 --> 00:48:08,840
Mark Burik:
So a lot of coaches will teach this left to right left, and they'll say, okay, now jump up and then stop on your last two.
407
00:48:10,730 --> 00:48:22,160
Mark Burik:
What that does is that slows your horizontal speed, so you have to be more under the ball earlier if you're going to do that puddle stop.
408
00:48:22,610 --> 00:48:39,030
Mark Burik:
But what really happens, the biggest problem is when people jump up off of their left foot instead of forward, instead of driving forward, they end up landing on their last two steps with straighter legs.
409
00:48:39,830 --> 00:48:44,226
Mark Burik:
And then they have to continue that sink down and then go up.
410
00:48:44,348 --> 00:48:48,570
Mark Burik:
So your last two steps end up actually being slower.
411
00:48:49,010 --> 00:48:52,654
Mark Burik:
And a vertical jump is a combination of speed.
412
00:48:52,762 --> 00:48:56,250
Mark Burik:
How fast can you get off the ground? And strength.
413
00:48:56,570 --> 00:49:08,802
Mark Burik:
So if you're in contact with the ground and then your hips are sinking and then you go up, you're actually going to have less of a vertical jump because you're not telling your legs to jump as high as they possibly can.
414
00:49:08,936 --> 00:49:26,780
Mark Burik:
That is why when you jump from an approach jump, you jump higher than you do in a block jump, because dropping down with your hips from a tall position is slower than driving forward and stopping yourself.
415
00:49:27,350 --> 00:49:27,822
Mark Burik:
Right.
416
00:49:27,896 --> 00:49:38,022
Mark Burik:
That combination of speed, you might have the same strength, but since you've developed and forced more speed out of your approach in the approach jump, that's what helps you jump higher.
417
00:49:38,216 --> 00:49:41,790
Mark Burik:
So we don't want to do this hop between.
418
00:49:41,900 --> 00:49:51,894
Mark Burik:
What April does is if you watch her hip level, if you put her approach and you're looking like from the side of her and this is really tough to see if you're watching YouTube videos or whatever.
419
00:49:51,992 --> 00:50:11,566
Mark Burik:
But if you see a level version of the side of her, you will see that her hips actually stay along the same plane and her knees drive up so that by the time she's actually in contact with the sand, she's already loaded with her hips back and her knees bent.
420
00:50:11,758 --> 00:50:17,360
Mark Burik:
So she's still hitting the ground really fast and from a deeper position.
421
00:50:18,470 --> 00:50:20,658
Mark Burik:
And that's what helps her jump high.
422
00:50:20,804 --> 00:50:34,590
Mark Burik:
But if we teach this kind of big, tall puddle hop and people don't keep their knees bent or they don't wait to ground contact with their butt back or they hit the ground, then they bend their legs, then they come up.
423
00:50:34,640 --> 00:50:39,510
Mark Burik:
That's when we have a big problem in terms of getting the maximum out of your vertical.
424
00:50:39,890 --> 00:50:42,022
Mark Burik:
So it's kind of a dangerous technique.
425
00:50:42,106 --> 00:50:47,480
Mark Burik:
I'm not going to say dangerous health wise, but it's a dangerous technique to teach because people can get it wrong really quickly.
426
00:50:47,870 --> 00:50:55,518
Mark Burik:
If your hip level changes between your left and your right left, you're not going to be able to get off the ground as fast.
427
00:50:55,664 --> 00:51:00,114
Mark Burik:
And when you're not able to get off the ground as fast, you're not able to jump as high.
428
00:51:00,272 --> 00:51:00,980
Brandon Joyner:
Right.
429
00:51:03,170 --> 00:51:09,618
Brandon Joyner:
It has more to do with April Ross just being very physical as well.
430
00:51:09,764 --> 00:51:22,890
Brandon Joyner:
Her being able to do that hop, the puddlehop approach, but also maintain all the strength that she needs and find that torso tilt that allows her to spring up.
431
00:51:23,060 --> 00:51:28,326
Brandon Joyner:
She's finding it during that puddle hop, which a lot of people, I think would stand up, and that's what I see.
432
00:51:28,388 --> 00:51:34,410
Brandon Joyner:
And then they land, and then they dip, and then they go up and try to create the approach.
433
00:51:36,170 --> 00:51:45,114
Brandon Joyner:
That was something that I was kind of thinking about was finding that torso tilt or leaning forward.
434
00:51:45,212 --> 00:51:51,750
Brandon Joyner:
So that's something that I've tried to focus on because I tend to be a very up and down jumper.
435
00:51:52,070 --> 00:52:05,754
Brandon Joyner:
But if I'm focusing on my approach and I am able to find this torso tilt, meaning that my upper body is like 45 deg from the ground, then that can help me with my vertical as well.
436
00:52:05,792 --> 00:52:18,694
Brandon Joyner:
And it sounds like that's what April Ross has found a way to do, that during that puddle hop, whereas some of us don't even have the ability to do it while we're approaching, which that alone is impressive.
437
00:52:18,742 --> 00:52:41,650
Brandon Joyner:
But do you want to talk anything about upper body and how using your upper body and torso to increase that vertical as well?
438
00:52:41,770 --> 00:52:44,794
Mark Burik:
Yeah, because it's another thing that's misunderstood about vertical jump, because people when they see when you tell them to throw their arms back, and I don't think we're going to have time today to talk about arms. So we might end up coming back to this in a future episode.
439
00:52:44,842 --> 00:52:49,050
Mark Burik:
Guys, if you're in the comments and you want us to talk more about this, go ahead.
440
00:52:49,160 --> 00:52:54,706
Mark Burik:
If you want to really dive into a longer article, it's called the ten Commandments of the vertical jump.
441
00:52:54,778 --> 00:52:57,538
Mark Burik:
I think we have that on our blog.
442
00:52:57,634 --> 00:53:06,270
Mark Burik:
So just go ahead and better Beach.com blog and then search for vertical jump, and you'll be able to get a lot of information out of that.
443
00:53:06,380 --> 00:53:15,222
Mark Burik:
Now, people think that because your arms throw back that your torso should tilt forward more.
444
00:53:15,296 --> 00:53:26,910
Mark Burik:
What should happen is that you're just getting into that squat position right? When you squat, your chest isn't completely upright.
445
00:53:28,370 --> 00:53:35,780
Mark Burik:
Your chest does lean forward slightly as your hips drop back so that you're getting into that squat position.
446
00:53:37,070 --> 00:53:40,942
Mark Burik:
If you kept your chest or your shoulders directly over your hips.
447
00:53:41,086 --> 00:53:43,470
Mark Burik:
As soon as you went to squat, you just fall backwards.
448
00:53:43,910 --> 00:53:45,380
Mark Burik:
The pendulum isn't there.
449
00:53:47,570 --> 00:53:49,318
Mark Burik:
Being able to get into that squat.
450
00:53:49,354 --> 00:53:58,950
Mark Burik:
Whatever position you're in, when you're in a good squat, when you're underweight, that's the position that you should jump from.
451
00:53:59,120 --> 00:54:00,800
Mark Burik:
That's your power position.
452
00:54:01,490 --> 00:54:10,438
Mark Burik:
So if you have good squat technique, then at some point when you're looking at yourself jump in the sand especially, it's going to be slightly different because of that block step indoor.
453
00:54:10,534 --> 00:54:11,010
Mark Burik:
Right.
454
00:54:11,120 --> 00:54:16,290
Mark Burik:
But in the sand, that's the same tilt that you should have from your torso.
455
00:54:18,330 --> 00:54:22,990
Mark Burik:
You shouldn't get your chest or your nipples facing the ground before you jump.
456
00:54:23,370 --> 00:54:30,646
Mark Burik:
Your spine should still be stacked with a slight lean forward and your arms swing back and move around that.
457
00:54:30,828 --> 00:54:37,534
Mark Burik:
Don't let yourself throw your arms back and make your chest go forward to throw your arms back.
458
00:54:37,632 --> 00:54:41,434
Mark Burik:
A great exercise that we teach is just sitting in that squat position.
459
00:54:41,592 --> 00:54:46,678
Mark Burik:
Don't let your torso move, don't let your hips move, but just throw your hands back.
460
00:54:46,824 --> 00:54:47,242
Mark Burik:
Right.
461
00:54:47,316 --> 00:54:48,974
Mark Burik:
Without letting that tilt.
462
00:54:49,022 --> 00:54:54,154
Mark Burik:
People are going to feel a big stretch sensation in their chest when this happens.
463
00:54:54,252 --> 00:55:04,402
Mark Burik:
But if you throw your hands back and you never feel that pingy stretch sensation in your pecs, then you're probably leaning too far forward.
464
00:55:04,536 --> 00:55:12,190
Mark Burik:
And what you're going to do then is you're going to be using a lot of low back strength instead of the strength from your glutes, hamstrings and quads.
465
00:55:12,750 --> 00:55:13,860
Brandon Joyner:
I like that.
466
00:55:14,370 --> 00:55:15,120
Mark Burik:
Yeah.
467
00:55:16,650 --> 00:55:30,134
Mark Burik:
Essentially what needs to happen is your center of mass, your center of gravity needs to be directly over your midfoot or transitioning over your midfoot when you start going concentric.
468
00:55:30,182 --> 00:55:32,446
Mark Burik:
In other words, when you start going up.
469
00:55:32,628 --> 00:55:51,178
Mark Burik:
But like we learned when we were talking about squatting earlier, if you lean forward because you push your butt back, now that center of gravity is over your feet and your center of gravity, when you start going up in your jump, it needs to be sliding from behind into.
470
00:55:51,264 --> 00:55:53,498
Mark Burik:
Okay, now it's directly over my midfoot.
471
00:55:53,534 --> 00:56:03,842
Mark Burik:
So now I'm jumping instead of when I stop all of like if I'm tilting forward or I'm leaning my shoulders forward, now my center of gravity is over my feet.
472
00:56:03,986 --> 00:56:05,606
Mark Burik:
So now I'm just kind of pulling.
473
00:56:05,678 --> 00:56:08,602
Mark Burik:
I've skipped over that and I can't jump up.
474
00:56:08,676 --> 00:56:14,026
Mark Burik:
This is all very difficult to show without a bunch of jump analysis going on.
475
00:56:14,148 --> 00:56:24,394
Mark Burik:
And it does get easier on our private Facebook group when we can see people taking their approaches and we analyze those and we break them down.
476
00:56:24,552 --> 00:56:28,438
Mark Burik:
It's way easier for us to coach everybody individually where they can see this.
477
00:56:28,464 --> 00:56:33,458
Mark Burik:
But this is a great head start to saying the most common myths.
478
00:56:33,554 --> 00:56:37,426
Mark Burik:
And should I lean forward? Should I throw my head and chest forward? No.
479
00:56:37,548 --> 00:56:42,600
Mark Burik:
You want upright and you want your arms to go back without throwing your chest forward, right.
480
00:56:43,410 --> 00:56:46,174
Mark Burik:
Should my toes stab into the ground? No.
481
00:56:46,332 --> 00:56:48,874
Mark Burik:
Roll the heel slap the left.
482
00:56:49,032 --> 00:56:59,506
Mark Burik:
Should I do that big puddle stomp from my left to right left? No, it's kind of a good queue to start people thinking about getting their last two steps to happen quick.
483
00:56:59,688 --> 00:57:07,610
Mark Burik:
But you need to ditch that quickly so that people aren't landing in a high position, then squatting and then jumping.
484
00:57:07,670 --> 00:57:10,298
Mark Burik:
Because again, there's no point in taking an approach.
485
00:57:10,334 --> 00:57:15,130
Mark Burik:
Then at that point you're just literally stepping into a block jump, which is a lower jump.
486
00:57:18,370 --> 00:57:33,050
Brandon Joyner:
I think that that's a really great stopping point for us because it kind of brings everything full circle and showing how much importance it is of you finding the proper mobility and strength in your body and balance.
487
00:57:33,370 --> 00:57:41,342
Brandon Joyner:
Because when I was explaining how I use my torso tilt, it made me think about it for a second.
488
00:57:41,416 --> 00:57:46,480
Brandon Joyner:
It's like I haven't even found that when I'm squatting yet.
489
00:57:48,830 --> 00:57:53,180
Brandon Joyner:
And now I'm trying to play around with it on the beach and I feel it.
490
00:57:53,510 --> 00:57:55,350
Brandon Joyner:
It's something that I can concentrate on.
491
00:57:55,400 --> 00:58:05,060
Brandon Joyner:
But as I find that balance and that strength through my squat, I can almost guarantee you that I'm going to find that balance and strength with my jump as well.
492
00:58:05,750 --> 00:58:08,034
Brandon Joyner:
And you can't do one without the other.
493
00:58:08,132 --> 00:58:15,320
Brandon Joyner:
So I think that that's kind of a great full circle moment where it kind of puts everything together.
494
00:58:15,890 --> 00:58:32,038
Mark Burik:
Definitely, guys, if you want to support the show and you want to get some of our cool swag that we've just got up there, you can go to better Beachatbeach.com/shop and you will be able to see shirts, hoodies, tank tops, and a bunch of our cool designs.
495
00:58:32,194 --> 00:58:47,826
Mark Burik:
If you want us to coach you on your vertical jump technique, you're lifting or just your game in general, where you get to post your videos, you get to ask your questions in our private Facebook group and meet with us twice a week.
496
00:58:48,008 --> 00:58:49,282
Mark Burik:
Then you go to betteratbeach.com/coaching
497
00:58:49,366 --> 00:59:01,722
Mark Burik:
and you get to sign up for a full year where you get all of our courses and you get two meetings a week that are all recorded and uploaded to your library, whether you come live or not.
498
00:59:01,856 --> 00:59:10,640
Mark Burik:
And you get to post all of your technique videos and all of the drills that we give you so that you can improve your game quickly.
499
00:59:11,630 --> 00:59:20,910
Mark Burik:
Finally, if you want to improve your vertical jump, you go to betteratbeach.com and you go to that home page and you will be able to see the vertical jump program.
500
00:59:20,960 --> 00:59:26,298
Mark Burik:
You just click right there and you can get that as a standalone course on your own.
501
00:59:26,324 --> 00:59:29,058
Mark Burik:
So you don't necessarily have to jump into our full coaching program.
502
00:59:29,144 --> 00:59:32,074
Mark Burik:
It just helps to have somebody coaching you on your technique.
503
00:59:32,182 --> 00:59:36,042
Mark Burik:
But if you just want the 60 day Max vertical program recorded all set out for you.
504
00:59:36,056 --> 00:59:37,858
Mark Burik:
It comes with a nutrition tracker.
505
00:59:37,954 --> 00:59:40,954
Mark Burik:
It comes with energy assessments, energy assessments.
506
00:59:41,002 --> 00:59:44,830
Mark Burik:
It comes with all of your sheets, required for tracking your workouts.
507
00:59:44,950 --> 00:59:46,650
Mark Burik:
It's right there for you.
508
00:59:46,820 --> 00:59:50,742
Mark Burik:
And I know that our camp in April is sold out.
509
00:59:50,876 --> 00:59:54,886
Mark Burik:
Sorry everybody, but we do have upcoming clinics.
510
00:59:54,958 --> 01:00:02,838
Mark Burik:
We just got word that we're going to go to Huntsville, Alabama, as soon as we know if the AVP schedule coordinates with us.
511
01:00:02,924 --> 01:00:04,914
Mark Burik:
We're also going to New York.
512
01:00:05,072 --> 01:00:08,670
Mark Burik:
We have a private event in Santa Monica which no one is invited to except for those people.
513
01:00:08,840 --> 01:00:13,114
Mark Burik:
But we also have Salt Lake City, Ozark and San Francisco this weekend.
514
01:00:13,162 --> 01:00:15,358
Mark Burik:
I'm so fired up for San Francisco.
515
01:00:15,394 --> 01:00:19,422
Mark Burik:
We have close to 60 people there for seven and a half hours training.
516
01:00:19,496 --> 01:00:20,034
Brandon Joyner:
I know.
517
01:00:20,132 --> 01:00:27,282
Brandon Joyner:
And it's been a while too because we've been talking to the guys who kind of organized that area up there.
518
01:00:27,356 --> 01:00:32,000
Brandon Joyner:
And I feel like we've been trying to get up there since before the Pandemic is.
519
01:00:33,410 --> 01:00:34,470
Brandon Joyner:
And I love that area.
520
01:00:34,520 --> 01:00:35,518
Brandon Joyner:
We have a lot of followers.
521
01:00:35,554 --> 01:00:43,170
Brandon Joyner:
So I'm excited to get up there, see everybody, and hopefully bring some new learnings to the coaches and players in that area.
522
01:00:43,220 --> 01:00:43,938
Brandon Joyner:
It's really cool.
523
01:00:44,024 --> 01:00:46,518
Brandon Joyner:
And I think that that's something that's really cool to talk about too.
524
01:00:46,544 --> 01:01:07,158
Brandon Joyner:
So one of the big things in San Francisco is not only do they have a phenomenal group of people that want to come, but one of the big reasons that they want us to come up there as well is because they have a lot of coaches that are not as experienced as they would like that have a passion for it and they want their coaches to be able to coach better.
525
01:01:07,304 --> 01:01:10,338
Brandon Joyner:
So that was one of the main reasons that we wanted to go up there.
526
01:01:10,364 --> 01:01:25,100
Brandon Joyner:
So you don't necessarily have to have a huge group of people if you have people that want to get better, whether they're coaches or players, those are the events that really hype us up and get us going because that's why we're here.
527
01:01:25,910 --> 01:01:26,718
Mark Burik:
All right.
528
01:01:26,864 --> 01:01:29,000
Mark Burik:
Well, we'll get into our Q and A.
529
01:01:33,750 --> 01:01:34,620
Brandon Joyner:
All right.
530
01:01:35,310 --> 01:01:36,840
Brandon Joyner:
I'll just start at the bottom.
531
01:01:37,170 --> 01:01:39,480
Mark Burik:
I like start at the top because than the bottom.
532
01:01:40,290 --> 01:01:43,030
Mark Burik:
But they ask their questions to go in reverse.
533
01:01:43,350 --> 01:01:44,100
Mark Burik:
Alright.
534
01:01:44,490 --> 01:01:51,960
Brandon Joyner:
I'm seeing first question by VB saying can we just lower the net right off the top to me?
535
01:01:54,310 --> 01:01:54,830
Mark Burik:
Alright, cool. You can.
536
01:01:59,270 --> 01:01:59,998
Brandon Joyner:
Italy.
537
01:02:00,094 --> 01:02:00,762
Brandon Joyner:
That's cool.
538
01:02:00,836 --> 01:02:02,130
Brandon Joyner:
Australia wow.
539
01:02:02,180 --> 01:02:04,422
Brandon Joyner:
We got some worldwide listeners today.
540
01:02:04,496 --> 01:02:05,094
Brandon Joyner:
It's pretty cool.
541
01:02:09,990 --> 01:02:10,534
Brandon Joyner:
wow.
542
01:02:10,632 --> 01:02:17,354
Brandon Joyner:
Men's Beach National Team Guam I wake up for the gym, make my life, I do my morning routine and hit the gym.
543
01:02:17,402 --> 01:02:17,938
Brandon Joyner:
Love it.
544
01:02:18,024 --> 01:02:22,346
Brandon Joyner:
Glad we can add a little splice into your morning, Anthony.
545
01:02:22,418 --> 01:02:30,378
Brandon Joyner:
And if you need help, did you work with someone from Chile? The Philippines.
546
01:02:30,534 --> 01:02:31,290
Brandon Joyner:
Philippines.
547
01:02:31,410 --> 01:02:32,042
Brandon Joyner:
That's what it was.
548
01:02:32,056 --> 01:02:32,620
Brandon Joyner:
Yeah.
549
01:02:33,490 --> 01:02:42,974
Brandon Joyner:
So Anthony, if you're looking for some help, we've already gone down the road of helping somebody get on pretty good goal of getting on their national team.
550
01:02:43,012 --> 01:02:44,810
Brandon Joyner:
So we'd love to work with you too, buddy.
551
01:02:46,570 --> 01:02:51,066
Brandon Joyner:
There's a lot of talk about jump, but I think equally important is the safe landing.
552
01:02:51,138 --> 01:02:55,878
Brandon Joyner:
I see a whole bunch of people that land on their heels or land with full impact on knees.
553
01:02:55,914 --> 01:02:57,400
Brandon Joyner:
I hope you guys cover it.
554
01:02:58,210 --> 01:03:02,800
Mark Burik:
It's definitely something that we can cover in the future, and it is important.
555
01:03:03,130 --> 01:03:16,130
Mark Burik:
I think personally that indoor coaches spend way too much time trying to teach their athletes to jump on to land directly on two feet.
556
01:03:17,110 --> 01:03:25,574
Mark Burik:
If you look at all of the world's greatest players, the tilt that you need to take off because you are sliding over your left foot.
557
01:03:25,612 --> 01:03:34,298
Mark Burik:
So when we talk about that block step, you are sliding over your left foot, which means your left side will come down first because that's the last part of your take off.
558
01:03:34,444 --> 01:03:47,289
Mark Burik:
Also, because you're tilting your body and reaching up higher with your right hand and bringing that momentum, you're going to end up slightly tilted, which means you're going to land on one foot.
559
01:03:47,299 --> 01:03:51,038
Mark Burik:
And it's okay to land on one foot.
560
01:03:51,184 --> 01:03:58,466
Mark Burik:
Every sprint that you do is landing with something like eight times your body weight on one leg.
561
01:03:58,588 --> 01:04:06,398
Mark Burik:
Your body is designed to handle these forces, right? You have to balance that out in your training and you have to strengthen it.
562
01:04:06,544 --> 01:04:10,185
Mark Burik:
But remember that you're not landing on one foot.
563
01:04:10,195 --> 01:04:16,190
Mark Burik:
1ft is touching the ground and absorbing it slowly, and then the right foot is coming down.
564
01:04:16,360 --> 01:04:18,914
Mark Burik:
Should you land on your heels? Definitely not.
565
01:04:18,952 --> 01:04:21,374
Mark Burik:
Should you land on straight legs? Definitely not.
566
01:04:21,412 --> 01:04:22,734
Mark Burik:
But that long slowdown.
567
01:04:22,782 --> 01:04:25,778
Mark Burik:
That happens when 1ft comes down and then the other.
568
01:04:25,924 --> 01:04:33,566
Mark Burik:
That is okay as long as you're developing the strength and stability in the weight room to be able to handle that.
569
01:04:33,628 --> 01:04:38,306
Mark Burik:
And all of the world's elite jumpers land with one foot before the other.
570
01:04:38,428 --> 01:04:39,314
Mark Burik:
It happens.
571
01:04:39,472 --> 01:04:40,190
Mark Burik:
So it's okay.
572
01:04:40,240 --> 01:04:58,120
Mark Burik:
And there needs to be less stress about that and more focus on just developing the strength than necessarily the landing technique because the landing technique won't stick with volleyball players to land on two feet every single time at the same exact time.
573
01:04:58,450 --> 01:04:59,378
Mark Burik:
I like to see.
574
01:04:59,404 --> 01:05:01,670
Mark Burik:
I know people are going to fire in those comments right now.
575
01:05:01,720 --> 01:05:03,640
Brandon Joyner:
Yeah, that's okay.
576
01:05:05,530 --> 01:05:09,986
Brandon Joyner:
And it's tough too, because a lot of times, obviously in indoor it is a huge thing.
577
01:05:10,108 --> 01:05:11,270
Brandon Joyner:
In beach it is too.
578
01:05:11,320 --> 01:05:18,482
Brandon Joyner:
But with the soft sand and stuff like that, I think a lot of people do miss over it or skip over it.
579
01:05:18,616 --> 01:05:21,940
Brandon Joyner:
So definitely something to think about for the future.
580
01:05:22,810 --> 01:05:23,390
Brandon Joyner:
Okay.
581
01:05:23,500 --> 01:05:32,970
Brandon Joyner:
The takeaway for me from this read hall from this and Reed Hall and others is making sure my players have a good foundation, mobility and overall strength and flexibility.
582
01:05:33,090 --> 01:05:37,240
Brandon Joyner:
Mark Nail on the head.
583
01:05:37,750 --> 01:05:45,246
Brandon Joyner:
What are some of the best some of the best body weight exercises that I can tell my players to do at home? They have little to no equipment.
584
01:05:45,318 --> 01:05:46,286
Brandon Joyner:
That's a really good question.
585
01:05:46,348 --> 01:05:48,710
Brandon Joyner:
I like that one a lot.
586
01:05:49,390 --> 01:05:59,082
Mark Burik:
for vertical jump Number one, take a kitchen chair, take one leg off of the ground, sit back into that kitchen chair with one leg, nice and slow.
587
01:05:59,166 --> 01:06:02,186
Mark Burik:
So that means don't just plop down into it.
588
01:06:02,248 --> 01:06:06,854
Mark Burik:
But control until you touch that leg and then fire up.
589
01:06:07,012 --> 01:06:09,218
Mark Burik:
If you can do that with control.
590
01:06:09,304 --> 01:06:13,254
Mark Burik:
In other words, your leg is not wiggling on the way down and you're not getting all off balance.
591
01:06:13,302 --> 01:06:14,318
Mark Burik:
But you can control.
592
01:06:14,464 --> 01:06:18,038
Mark Burik:
Keep a nice upright spine and then fire up.
593
01:06:18,124 --> 01:06:20,262
Mark Burik:
That is a good one legged squat.
594
01:06:20,406 --> 01:06:24,458
Mark Burik:
Another one that you can do is you turn and you put that chair behind you.
595
01:06:24,604 --> 01:06:28,050
Mark Burik:
You put your toes of 1ft on top of that chair.
596
01:06:28,170 --> 01:06:30,462
Mark Burik:
And this is another version of a one legged squat.
597
01:06:30,486 --> 01:06:32,010
Mark Burik:
It's a Bulgarian squat.
598
01:06:32,070 --> 01:06:33,654
Mark Burik:
So it's a single leg squat.
599
01:06:33,762 --> 01:06:39,506
Mark Burik:
If you let your knee then go down to touch the ground with your back foot elevated, boom, you fire up with one leg.
600
01:06:39,628 --> 01:06:47,730
Mark Burik:
And this is how we tell our 60 day Max vertical people who don't have all the equipment or they're quarantined or whatever, if you don't have the weights.
601
01:06:47,790 --> 01:06:51,374
Mark Burik:
Okay, we show you how to modify each exercise so that you can do this.
602
01:06:51,472 --> 01:07:00,510
Mark Burik:
But those one legged lunges, one legged chair squats and one legged Bulgarian squats, those are massive.
603
01:07:00,630 --> 01:07:02,740
Mark Burik:
So long as you control down.
604
01:07:03,070 --> 01:07:09,182
Mark Burik:
And then you fire fast on the way up, you can get a ton done with just that one legged stuff.
605
01:07:09,316 --> 01:07:10,180
Brandon Joyner:
Like it.
606
01:07:10,630 --> 01:07:12,474
Brandon Joyner:
All right on court speed.
607
01:07:12,522 --> 01:07:16,446
Brandon Joyner:
And the transfer of energy from the speed seems to be King.
608
01:07:16,578 --> 01:07:20,214
Brandon Joyner:
How do you balance still transferring energy efficiently.
609
01:07:20,322 --> 01:07:31,194
Brandon Joyner:
And the slower, more up and down approach that we use in sand, I think you kind of covered that in the conversation.
610
01:07:31,362 --> 01:07:34,398
Mark Burik:
But, yeah, still keep that speed.
611
01:07:34,494 --> 01:07:36,350
Mark Burik:
You're just not going to do that hockey stop.
612
01:07:36,400 --> 01:07:45,750
Mark Burik:
So you're definitely not going to be moving as fast forward on the beach as you will in indoor because you're going to end up exploding that sand.
613
01:07:45,870 --> 01:07:46,262
Mark Burik:
Right.
614
01:07:46,336 --> 01:07:52,470
Mark Burik:
And we also don't want that block foot to turn sideways in the sand as much as it does indoor.
615
01:07:52,650 --> 01:07:56,778
Mark Burik:
So you're not going slow in the beach.
616
01:07:56,814 --> 01:08:00,170
Mark Burik:
Remember that the last three steps are firing left to right.
617
01:08:00,220 --> 01:08:08,030
Mark Burik:
Left needs to absolutely fire, but you're just not going to carry that same speed momentum that you do in indoor.
618
01:08:08,410 --> 01:08:12,858
Brandon Joyner:
Okay, I'm going to see a trainer fix those hip flexors.
619
01:08:12,954 --> 01:08:15,614
Brandon Joyner:
Mark, we're rooting for you if you need some help.
620
01:08:15,652 --> 01:08:17,250
Brandon Joyner:
We have our seven day mobility.
621
01:08:17,430 --> 01:08:20,286
Brandon Joyner:
That alone can build up those hips.
622
01:08:20,358 --> 01:08:20,930
Brandon Joyner:
I know.
623
01:08:21,040 --> 01:08:25,914
Brandon Joyner:
For me specifically, one of my biggest issues is my tight hips.
624
01:08:25,962 --> 01:08:32,274
Brandon Joyner:
And with our warm up and that seven day mobility and our strength work, it's already doing wonders for my hips.
625
01:08:32,322 --> 01:08:34,960
Brandon Joyner:
So feel free to reach out to us as well.
626
01:08:35,290 --> 01:08:35,618
Mark Burik:
Yeah.
627
01:08:35,644 --> 01:08:38,414
Mark Burik:
Mark, finishing sit here and listen to us for an hour for free.
628
01:08:38,452 --> 01:08:43,000
Mark Burik:
And then you go see some trainer who got a certification in four weeks online.
629
01:08:43,570 --> 01:08:45,110
Mark Burik:
We are better at beach.
630
01:08:46,510 --> 01:08:50,246
Brandon Joyner:
Finishing the warm up made me feel like I could do anything that day.
631
01:08:50,368 --> 01:08:54,390
Brandon Joyner:
Timmy, I've got Tim Cruz coming back in April.
632
01:08:54,510 --> 01:08:57,254
Brandon Joyner:
I can't wait to see him again, bro.
633
01:08:57,292 --> 01:08:58,420
Brandon Joyner:
I'll work for free.
634
01:08:59,290 --> 01:09:09,830
Mark Burik:
So this is John Luke who has contacted us a number of times and he said that he wants to come out in California and be doing things for free and just get a bunch of volleyball experience.
635
01:09:09,880 --> 01:09:14,560
Mark Burik:
He's going about it the right way, just waiting for good here.
636
01:09:16,390 --> 01:09:18,378
Brandon Joyner:
I have a question about the video topic.
637
01:09:18,414 --> 01:09:26,330
Brandon Joyner:
What are the difference between indoor and beach blocking, vertical, jump and have important as a jump and blocking or more important is timing.
638
01:09:28,090 --> 01:09:30,040
Brandon Joyner:
That's a very loaded question.
639
01:09:31,990 --> 01:09:39,770
Brandon Joyner:
Very quickly in indoor, we see a lot of swing blocking, which means that it's almost the same as an approach.
640
01:09:40,150 --> 01:09:44,140
Brandon Joyner:
You're doing a little approach to get to that position to the outside.
641
01:09:45,190 --> 01:09:48,506
Brandon Joyner:
With beach, it's very up and down.
642
01:09:48,568 --> 01:09:51,770
Brandon Joyner:
You're fronting your attacker so it's a straight vertical.
643
01:09:53,050 --> 01:09:57,650
Brandon Joyner:
So I like what you said about timing, Martins.
644
01:09:58,510 --> 01:10:08,342
Brandon Joyner:
I think that beach blocking is a lot more based on timing and that explosive drop to that click up like Mark was talking about.
645
01:10:08,536 --> 01:10:19,910
Brandon Joyner:
Whereas in indoor you're going to be using that approach and find the rhythm and then that's going to allow that vertical, but definitely two different types of jumps.
646
01:10:21,070 --> 01:10:45,830
Mark Burik:
If higher level beach blockers would start training indoor blockers and especially middle blockers, middle blockers, what they're becoming on the world tour like in the World League for indoor are becoming what beach blockers should be when you see them throw their hands up and then left or they'll split their hands super wide or they'll let a middle pass them and then go attack that zone with their hands.
647
01:10:46,000 --> 01:10:58,240
Mark Burik:
I think the World League middle blockers and what beach blockers should be are starting to match up and those games that people play with their hands.
648
01:10:59,230 --> 01:11:17,318
Mark Burik:
If some indoor national team started getting a little bit of training from some high level beach blockers, I would be super impressed to see I'd be interested to see what happens, even though you do want to be a little bit more stable in indoor and let your defense take care of the rest.
649
01:11:17,464 --> 01:11:24,542
Mark Burik:
But when you get to the World League, I mean, you're not digging these Rockets like you have to get some blocks right.
650
01:11:24,616 --> 01:11:29,450
Mark Burik:
I want to see some more flowy hands happening on the indoor that we get in the beach.
651
01:11:29,830 --> 01:11:30,914
Brandon Joyner:
I like that.
652
01:11:31,072 --> 01:11:35,870
Brandon Joyner:
So you always got me in practice except for that tool to the line.
653
01:11:35,980 --> 01:11:36,686
Brandon Joyner:
Got me good.
654
01:11:36,748 --> 01:11:40,778
Brandon Joyner:
If you ever went at my right hand, try my left hand.
655
01:11:40,864 --> 01:11:41,980
Brandon Joyner:
That was fine.
656
01:11:42,730 --> 01:11:43,960
Brandon Joyner:
Two more questions.
657
01:11:45,430 --> 01:12:05,726
Brandon Joyner:
In my early 60s, realistically, how could I strive to jump, get mobility first? Yeah, I think the first thing that I'm going to say and this has been a conversation that I've been having with Matteo at our camps who is just an awesome individual.
658
01:12:05,908 --> 01:12:13,600
Brandon Joyner:
I think he's how old do we think Matteo is? 97? Yeah.
659
01:12:16,850 --> 01:12:31,220
Brandon Joyner:
I'm not sure how old he is, but one of the things that he talks about, it doesn't always have to be how high are you going to jump? I think now you're at the point where you're trying to figure out how long you can play this game.
660
01:12:31,610 --> 01:12:37,614
Brandon Joyner:
And that question is completely based on your answer.
661
01:12:37,772 --> 01:12:51,978
Brandon Joyner:
And the answer that you need to feel is that this mobility that we're talking about, the strength that you can have for you, Mark, it might not be so that you can get a 35, 40 inch vertical for you.
662
01:12:52,004 --> 01:12:55,350
Brandon Joyner:
It might be so that you just feel a little bit stronger while you're playing.
663
01:12:56,570 --> 01:12:59,470
Brandon Joyner:
And that mobility is key as we go older.
664
01:12:59,590 --> 01:13:09,538
Brandon Joyner:
We see it with your parents, your grandparents currently, just seeing them get out of chairs looks difficult, but that can be fixed.
665
01:13:09,634 --> 01:13:12,898
Brandon Joyner:
So I think it's the ability.
666
01:13:12,994 --> 01:13:30,570
Brandon Joyner:
Now, if you're an older player, the mobility and strength is probably more important for you so that you don't get injured, so that you can keep playing this game that you fell in love with to play at a point where you are 60, you're lucky to be playing a sport.
667
01:13:31,370 --> 01:13:37,858
Brandon Joyner:
So I think it's something that as long as you keep working on that mobility, don't worry about how high you're jumping.
668
01:13:37,894 --> 01:13:40,820
Brandon Joyner:
It's more just feeling safe when you're out there.
669
01:13:43,590 --> 01:13:52,978
Mark Burik:
We did get one question for a workout suggestion, so I know that this doesn't always appear, but if you guys search exactly for this.
670
01:13:53,124 --> 01:14:12,900
Mark Burik:
Beach volleyball Agility and Conditioning Beach volleyball Playo agility and Conditioning If you check that out on YouTube one more time, beach volleyball Playo agility and conditioning workout, you will be able to find this video.
671
01:14:15,370 --> 01:14:23,274
Mark Burik:
I don't know if it works for those of those who are just a quick and easy workout that you can do on the beach.
672
01:14:23,442 --> 01:14:25,982
Mark Burik:
I think it requires no equipment, so check it out.
673
01:14:25,996 --> 01:14:27,386
Mark Burik:
It's one of our other YouTube videos.
674
01:14:27,508 --> 01:14:28,166
Brandon Joyner:
I love it.
675
01:14:28,228 --> 01:14:30,460
Brandon Joyner:
I think that's about all we got time for today.
676
01:14:31,390 --> 01:14:32,018
Mark Burik:
High five.
677
01:14:32,044 --> 01:14:36,350
Mark Burik:
Man, that was a good episode, and I think we could have gone another couple of hours.
678
01:14:36,400 --> 01:14:54,390
Mark Burik:
I mean, the mechanics of vertical jump, especially with approach jumping and everything, and working out the right way to be able to develop that and getting people to stop running long distances and biking and rowing for however many meters.
679
01:14:54,510 --> 01:14:58,554
Mark Burik:
All of this needs to be converted into short sprints.
680
01:14:58,602 --> 01:15:05,306
Mark Burik:
If you want to run a mile, do it in eight second Max sprints with a 1 minute rest.
681
01:15:05,488 --> 01:15:13,866
Mark Burik:
And that will be so much better for you for vertical jump and for playing volleyball than any long, extended slow jog or slow cardio.
682
01:15:13,998 --> 01:15:14,894
Brandon Joyner:
Couldn't agree more.
683
01:15:14,992 --> 01:15:15,410
Mark Burik:
All right.
684
01:15:15,460 --> 01:15:16,722
Mark Burik:
Until next time, I'll see you at practice.
685
01:15:16,746 --> 01:15:17,154
Mark Burik:
Bye.
686
01:15:17,262 --> 01:15:18,338
Brandon Joyner:
I'll see you in a little bit.
687
01:15:18,424 --> 01:15:19,622
Brandon Joyner:
Thanks for tuning in guys.
688
01:15:19,696 --> 01:15:21,698
Brandon Joyner:
Appreciate you all we'll see you next week.
689
01:15:21,784 --> 01:15:22,002
Mark Burik:
Bye.