The Exercise Will Get You To A 36 Inch Vertical

0:00Well, what's up guys welcome back to the T. P. Strain podcast. My name is John Evans and I have coached four of the current six individuals with a 50 inch burculate. You're probably familiar with one of those guys Isaiah Rivera today. He got recognized at the court. He was an absolute celebrity. People were filming him taking videos and knowing he said hi to me. So, you know, you're the ghost rider. Yeah, I am. I'm the ghost rider. But today we're going to be talking about rows. Specifically, we're going to be talking about shop with rows and going over why I like to use them, what their utility is and some of the other benefits. So before we do that, if you guys are interested in coaching and you would like to have some medical throws in your training, you can go to THBstrength.com and sign up for coaching, which we say every day. So hopefully you don't forget. Anyways, you want I can screen share the throw that put them on my IG recently. Oh, yeah, yeah, let's see your brolic looking back. So the ones there are a couple different ways to do the throws. I actually don't like doing it with a medicine bowl. I really, really like doing it with an Olympic size shop put. So 16 pound shot. I actually bought one, a nice one,

1:04a soft shell one. So we could do these throws. It was like 215 bucks. It's totally worth it though. It's probably one of my favorite things we do. We always and so let's actually go how we program these because I think some people will be interested. I don't oftentimes talk about throws. This might be a good YouTube video for another day too. But yeah, let's go ahead, watch this here. If you're watching Isaiah's taking the ball between his legs and launching it, violence. That's awesome. That was awesome. So yeah, there's there's essentially four throws that I really like to do. I like OHB, which is short for overhead back. I like between the legs forward, which is BTL. Wait, BTF. I'm like you're seeing dunks in the lake. Wait, BLF, sorry, and the other one I like is a side toss. So it's kind of like swinging a golf club, and then the other one that we do is a squat throw and it's like a thruster. If you guys know what that is, where you put the ball kind of on your chest, squat down and explode outward and throw

2:05the ball forward. But there's also other derivatives that you can do of those that I also really, really like. So let's talk about this in terms of specificity. Can you talk about what you throw as well? Real quick? How heavy? Oh, yeah, that's what I was saying. And I think you were pulling up the video. But yeah, 16-pound shot. You can do also a 12-pound shot or 8-pound shot. You can throw it. I probably wouldn't go lighter than eight. Maybe, yeah, I'd probably go the lightest as four kilos, but we like to throw the 16-pound shot. So what the difference between these is based on the, why is that word slipping in mind? Bio, bio, what are the five biomotor capacities? There we go. That was just slip my mind. And so there are five biomotor capacities. They're strength, speed, endurance, coordination and mobility. That's forgetting me. That's right. So those are the five biomotor capacities. And the shop with rows function to train strength and speed in kind of the form of what we would just call power, right? But you can get power a lot of different ways.

3:08You can get power by doing a really, really heavy power clean. You could get it by doing a bodyweight jump. You get it by doing an approach jump. There's tons of ways that you can produce power because it's forced times distance over time. So what we're doing is we're actually more so on the side of speed strength. And if you think about a power clean, we're even a hang power snatch at 50%. That's going to be for me 90, 90 pounds. Yeah. Wait, what? 50% of your power snatch is your bodyweight? No, your power. 50% of my clean. Oh, I was like, what? Or 55% because I was snatching one 90, I think yesterday or two days ago. And that was 55% of my power. It's like a little heavier than my body weight. Yeah. So even if you're doing relatively light loads in the oldies, it's still considerably heavier than you would do in a shop put throw. So while a lot of people look at shop put like a strength speed exercise, I actually think it's more like a speed strength exercise

4:09compared to jumping, right? And then jumping is even further on that continuum because then you're moving, I mean, really you're moving your body weight plus the mass. But if you're jumping, you do is like your body weight added on that. Yeah. Exactly. Yeah. So like speed is, you know, anything with your body weight, but it's really a continuum. You know, it's just, is it faster or is it slower? If it's slower, it's going to be more like strength. If it's faster, it's going to be more like speed. It's a sliding scale. And that's kind of what Mike was saying too in the podcast. He doesn't really view it in terms of something falling cleanly into like a category. It's just force production. But the force production that you're doing with shop put throws is much, much faster. So you're able to get, I don't know what the violos are, but they've got to be pretty freaking high on these actual throws. But typically with the between the legs forward, you want to hold it overhead, swing it fast down. So you get a really, really big eccentric load in the hips, hamstring, posterior chain. And then you explode outwards kind of when the shot is out in front of you so that you're able to actually project it forward and upwards. A lot of people when they do

5:09this specifically on the between legs forward, they'll kind of throw it upwards. But the key is to actually wait until the shot is out in front of you and then push so that you're able to get a really, really big horizontal vector, kind of lead with the shot and then follow with the legs at the end. And then you'll get really big throws. And then overhead back is similar. You're holding it above your head, swing it between your legs and throw it backwards over your head. This one, we talked about also in the Mike Young podcast, but with Boo, but Dan has found, Dan Path has found a pretty strong correlation with overhead back. And I think it's high jump and I want to say spring. People that are really, really good at overhead back are generally very fast. He's found like a pretty strong correlate there. And then they're also like high jumpers tend to be really, really good at it. So when I was at Altis, they actually used the 8 kilogram shot. And I was talking to Greg rather for the other day, who if you guys don't know who that is, he's a Olympic gold medalist from the UK. And when I was at Altis, we saw him do overhead back tosses. And it was disgusting. I

6:10actually am going to pause this and pull it up. All right guys, I've acquired the video so I'm going to share my screen. Let us find the window. Here we go. So this is Greggy boy. Absolute unit back in 2016 is when I filmed this, but this is an overhead back that Greg did. I think with a four four, she's bro, he almost hit the, he almost he threw it out of the pit and almost hit the. Oh, he just wore a bond. Yeah, he's a unit. When you watch it in slumber too, it's just like you see how far he flexes. Look at that. That's like, and see how he's falling backward. Yeah, like ads he's doing it. That's how you know he's learning. I'm learning to eat it, bro. He used to just, yeah, so far. Boom, look at that. It's so high. It's in the grass. I want to say, I don't know how far that bro was. I'd have to ask him, but I want to say, I want to say, through like between 20, 23 and 26 meters. So it was, he was definitely good to say the least.

7:14But yeah, with the lighter shot, you're more on that speed side. So the progression that I would probably do is start with the really, really heavy shots and then progress your way down through to the lighter shots because that's going to be more specific to jumping, which is going to be faster. And then also you'll notice that Greg drops really, really fast and gets into really, really deep positions. And that's another thing I like about it. You can't really hit those positions safely, you know, any other way, but you're just trying to max out impulse and get as much time pushing on this thing as possible. So it's a really good measure of rate coding in my opinion. Guys that can really just keep accelerating, accelerating, accelerating, like you would do really, really well at this. They have long, late stage force production with a really light weight. And it's pretty specific. So that is one of the, well, typically I'll do like two reps each. And I like to put at the end of sessions. And it's kind of a neural primer. Mike actually used to do this a lot. So you walk away doing something really, really explosive and you tend to feel like you left the session not fresher but more nearly wired and connected after, you know, doing

8:20accessory work and stuff like that. Some guys feel flat. But when you end on something really, really powerful and kind of fun and competitive, I found that it tends to have better carryover for guys for the whole session. You just end on something, you know, kind of wired. And I like that a lot. So the other progression that I like and we haven't done this yet, Isaiah, is actually with hops. So I have a specific circuit that I really like to do. I don't program them super often. And it's not because I don't like them. It's just because a lot of the time guys don't have access to the, to the shots. And so I don't, I don't really like to do it super often, but I am going to pull that up. So there's two of them. This is straight from Mike, but Dan uses it quite a bit. So it is hop hop between the likes for it, hop hop between the likes backwards and then hop on spot chest. Yeah. So it kind of adds a little bit of a plyometric exercise in there. And yeah, Eric filmed this. I think my buddy Eric, if I don't know if you guys, if I've

9:20ever talked about Eric, but he was massively important in my development as a coach, but I'll pull this up here. Oh no, they can see the back end. So hop hop. And then throw, this is not really well done. I like, I like to do like big, so big broad jump, big broad jump, pull it between the legs and explode for it. But this is it. And then between the legs backward. And we don't, we haven't really done this ever, but same concept, launch backwards. And then there's one where it is a hop hop and then squat chest. So I really like the progression for that. I think it fits really cleanly into long, you know, long conjugate sequence systems. And we will likely be doing that next month, Isaiah. So sounds fun. Yeah. I don't have too much else on the topic. Like I said, I like to keep the volumes really low, put it on my high intensity days, put it at the end of the sessions. The hops I'll probably put after the sprints like hop hop and then toss. But the other ones I like to keep them there, I think it's a really, really good power exercise that not

10:22enough people really use or talk about. And it's measurable too. It's fun. It's measurable. It's fun and it's competitive. Who do you think is the best tosser in the house? Donovan by far. For sure. And probably Josh. Don is really good for his weight though. Like he surprised the hell out of me. I think we all are back. Like I bet you could like, I think we all are. Like I all even, like if you like correct for body weight, we're probably even like distance per body weight or something. I wish I could find Melvin Eckerd doing it because when he was at Texas A&M, I think he threw like 18 meters overhead back as a long jumper, which is just disgusting. Like that's ridiculous. Like guys at Kyle Garland, you know, Kyle Garland is like the beefy, huge dude. That's a de-cathlete. No. You don't know who he is, dude. He's like a, he is a house, which he, I think he's thrown, I want to say he's thrown well into the 18s, but I'd have to, I don't know him well enough to

11:26really, to really ask. I'll show you freight train. That's what they call him because he's just such a freaking beast. This is what I want you to look like, Isaiah. Kyle Garland. Look at this dude. He's just a freaking unit. I think this is, it's not like a really, really good session. I don't think he has any videos of him doing it, but he's a freaking monster. But yeah, that's the video. I guess outside of that, how does session go, Isaiah? How do you feel like you're going to jump next week? I might fly. I'm predicting insanity from you. Yeah. Yeah. I'm getting better, by the way. Next week would be, yeah, it'll be ridiculous. Just from like how I'm jumping now. Yeah. My off-dribble actually, like, you know my addict or thing? I wasn't feeling at all today. Like I could go pretty fast. You know, I think off one, I will fly too. I'm like unloaded. I guess like unloaded. Are you going to jump off one

12:27next week? Like like, yeah. Hell yeah. I'm going. I almost dunked off Burt today. You talk about that. I know. It was shocking actually. I was like, oh, somebody went into a putt. But it was a good session. Anyways, if you guys are interested in coaching, you'll teach me strength.com. Catch you guys next time. Ciao.