Nathanael: In this video,
not only am I going to talk about whether you should do weights or plyometrics first,
but I'm going to talk about whenever you do mixed training, which is what if you want to do speed,
power, strength, hypertrophy, all in the same workout, which is fine,
which ones do you do first, second, third, fourth, etc. All of that coming up in this video. Ladies
and gentlemen, my name is Nathanael Morton. I am a sports performance coach who specializes in
basketball players. And right now, if you comment jump, J-U-M-P, down below in the comment section,
I will send you a free vertical jump training program. And if you want to take your sports
performance to the next level, $20 a month gets you access to me. I will personally coach you
and make customized program. We will take your vertical jump, your upper body, your body fat
levels, your knee strength to the next level. You are literally getting personalized coaching from
me. I text you more than I text my own girlfriend. Not kidding. Link for that will be down below in
the pin comment and in the description. Nathanael:
But let's get into this video, which one should you do first, plyometrics or weight training. I'll
tell you right off the bat, most of the time, it is plyometrics because you want to be fresh when
you're doing your plyometrics, because biometrics are more of a skill. It's a motor pattern in
your brain. And if you go and you hit a lot of weights and then you go and do your plyometrics,
you could be a little bit fatigued and that motor pattern could get a little bit jumbled and fumbled
when you are doing your plyometrics. So most of the time you want to do plyo's first. Rev up your
central nervous system, get everything ready to go, and then hit your weights. But not always.
Nathanael: Once you start to get
a little bit more advanced, you can go ahead and you can interchange the two. You could do a heavy
weighted exercise followed by plyometric jump. For example, you could do heavy back squats,
and then you can go over and immediately super set it with some squat jumps or some box jumps. It's
called complex training. A heavy weighted exercise followed by a metric jump. And what happens is
it's called post activation potentiation. Your muscles are potentiated from the heavy
weighted exercise. And whenever you go into the plyometric jump, you are jumping much higher,
getting more effectiveness from the plyometric jump because your body is ready for another heavy
weighted exercise. But you don't give it a heavy weighted exercise. You give it a plyo, making that
super at extremely effective for your vertical jump. So you can dunk on anybody who is sadly
standing in the lane when you come through it. Nathanael:
There's also French contrast training, which is a heavy, almost maximal load followed by
a plyometric jump followed by a sub maximal load. And then another plyometric jump, which is usually
an accelerated, like a band accelerated plyometric jump. But as you go on, you can start to mix in
plyometrics with your weight training to do more advanced techniques of training. But for most of
you and most beginners, you want to keep your plyometrics at the beginning to fire up your
central nervous system and then hit your weights. And then as you get more advanced, go ahead and
use these advanced training techniques and add your plyo's, interchange them and mix them in
with your weight training. Nathanael:
Now when performing mixed training, which is best for beginners and intermediate lifters, once you
get more advanced, you want to start having full power workouts or full strength workouts, or full
plyo workouts or full technique workouts. But once you're a beginner and an intermediate lifter, it's
called mixed training where you do your speed, your power, your strength, your hypertrophy,
your rehabbing exercises altogether in the same workout, which is completely fine. Like I've been
saying it's especially good for beginner or intermediate lifters and all of that,
I mean by beginner or intermediate is if you've been training for three years or less. If you've
been training for longer than that consistently you're more of an advanced lifter. You'd go ahead
and do these advanced training techniques. Nathanael:
Anyways, whenever you are doing mixed training and you're combining a bunch of parameters together,
you always want to warm up first, obviously. Then you want to do your speed exercises,
which would be your sprints or your power skis or maybe your bounding or your depth jumps or
more jumps that are reactive. Then you would do your power exercises. It might be power cleans.
It might be some dumbbell squat jumps. All that I mean by power is you can do squats or dead
lists and train for power. It really just means training between 55 and 80% of your one rep max.
Trying to move the weight fast but it's all also somewhat heavy. So you're training for force
and you are training for velocity at the same time. So you're training to get stronger, but
you're also training to move the weight faster. Combine those, and that equals power training.
Nathanael: So we've got our warmup,
speed, our power training. After that will come strength so a five by five squat, as heavy as
you can or heavy deadlifts. This is where you do your strength training. Maybe your one leg
Romanian deadlifts for four sets of six reps, each leg. This is where you do your strength training.
Nathanael: After that is when you do your hypertrophy. Okay.
As a beginner, you're going to get into hypertrophy. But once you begin to get
a little more advanced for vertical jump, hypertrophy is really not the way to go. Okay?
We're not trying to have big legs like a body builder. We're trying to train like an athlete,
but same principles apply for upper body. I train a lot of hypertrophy. I do train speed. I train
power. I train strength, but for my upper body, I'm trying to get the curls for the girls. I'm
trying to get some big arms. Okay? So I do a lot of hypertrophy training for my upper body,
not so much for my lower body. Then, after that, after hypertrophy would
come your rehabbing exercise. And you got to be careful because you could do some rehabbing
at the beginning of your session, because if you have any knee pain or something like that,
you might want to do that first to warm up your knees before you hit the rest of your workout.
Nathanael: Anyways, guys, once again, after you warm up,
it goes speed, power, strength, hypertrophy, and then rehabbing exercises, which this one could be
at the front, but plyo's before weights if you're a beginner or intermediate. And then once you get
more advanced, you can go ahead and interchange them and mix them in for some complex training,
for some French contrast training, etc. Like this video. If you like it subscribe to the channel.
Turn that button from red to gray. Did you know that? If you click subscribe, it turns gray. Try
it. And then comment. Jump down below. If you want a free vertical jump [training 00:05:43] program,
click the link in my description fr my pin comment. If you want me to take you to the
next level and text you more than I text my own girlfriend. I'll see you guys in the next video.