One Week Routine To Jump HIGHER! *Sets and reps included*

One Week Routine To Jump HIGHER! Sets and reps included

Рет қаралды 26,496

Күн бұрын

Here is a full week of jump training I used to add inches to my vertical! This was part of the training I used to break a two year plateau of 48 inches to finally hit a 50.5 inch vertical.
If you want us to personally coach you to jump higher and shatter plateaus click here to apply for our coaching: www.thpstrength.com/
0:00 - INTRO
0:35 - DAY 1 Heavy Legs
2:27 - DAY 2 and 4 General Strength
4:00 - DAY 3 Heavy Legs
5:55 - DAY 5 Medium Load
7:24 - DAY 6 PERFORMANCE DAY
Here is the set breakdown for the squats on Monday:
1: 50%
2: 60%
3: 70%
4: 75%
5: 65%
6: 65%

Пікірлер: 93

@davves69 8 ай бұрын

Day 1 Heavy Legs: Single Leg Bounding 5x8 (projecting upwards and forwards) Power Snatches 5x4 or Power Clean-Full Clean 5x2-2 (build up weight to last 2 sets) Full Squats 6x8 (1: 50% 2: 60% 3: 70% 4: 75% 5: 65% 6: 65% and doing drop sets) Seated Calf Raise (unspecified, let's say 3x12) BB Hip Thrust (unspecified let's say 3x8) Day 2+4 General Strength: 9-15 isometric movements (unspecified, but probably 3-5 rounds of 45 seconds of each: single leg knee extension/reverse nordic, hamstring curl (pressing heels into floor), wall sit) Static Stretch Circuit (Unspecified, but lets go with slantboard calf stretch, slantboard hamstring, pigeon, groin stretch, standing pancake, couch stretch, or mcgill 3 and whatever else you are lacking in) Strength Circuit (Unspecified probably 3-5 rounds 8-12 reps each idea is go high volume and then scale back in later phases) -Bicep Curl -OH Tri Extension -Twist Lunges -Cross Chop -Shrugs -Single Leg RDL -Front Raise Day 3: Heavy Legs Hill Sprints (6x15m) BB Jump Squats (unspecified, let's go with 5x3) Front Squat (55%1rm, 5 reps for a 15 minute emom) Hip Thurst (3x8-10) Standing Calf Raise (3x12) Day 5: Medium Load SL Hops Moderate Intensity (5x8) Power Snatch / Split Snatch (unspecified, but lets say 4x4) Kbox Squat (or Belt Squat with Bands/Chains) 4x15 Pallof Press (with band) (4x10-12) Day 6: Performance Isometrics 9-15 total movements High Intensity Warm up (Include a lot of hip movement and some backwards skips + sprints) Build Up jumps (10-100%) Jump until failure. Really just putting this in here to reference for later- Great content as always Isaiah.

@winz319 8 ай бұрын

Thank you my vert has gone from 18 to 31 inches since i started watching your videos, I rlly appreciate it

@IsaiahRivera1 8 ай бұрын

That’s amazing man!!

@w17h3r 8 ай бұрын

what workout plan did you use?

@aahmad1939ify 8 ай бұрын

@@IsaiahRivera1 how long to wait between each jump, for max approach jumps?

@AxelADAM-ib3sb 8 ай бұрын

Nice content thanks for all the details! Love the way you both speek with humility! Keep killin it guys (from France)

@daviddamas2384 8 ай бұрын

that is what I like to see!!! I´m gonna be doing this THANK YOU!

@z_kl3st1_x9 8 ай бұрын

my favorite virtual coach ngl❤

@bendunks 8 ай бұрын

This content is GOLD

@martiallife2850 8 ай бұрын

Wow the quality in videos seems to just keep going up thanks Isaiah ❤

@IsaiahRivera1 8 ай бұрын

Thank you! And no problem 🙏🏼

@Henry0225 8 ай бұрын

I love seeing these vids pop up and cjs getting better damn i had a dream about cj

@ChrisJdunks 8 ай бұрын

Lol what was this dream I wanna know

@Henry0225 8 ай бұрын

@@ChrisJdunks you were like spiderman and doing 360 dunks and shit also you got your head way above the rim and you were doing a bunch of isaiahs dunks

@Jumpsync. 8 ай бұрын

Awesome video man. You're the person that made me obsessed with dunking and you're such a inspiration. My vert went up 8 inches watching your videos. And I wonder what kind of deload week you do. Are you using a taper week or other types of deloads

@kentlou.delacerna 8 ай бұрын

This makes dunking community alive and bigger. ❤

@user-fp1ej3yd3i 8 ай бұрын

God bless you my friend❤

@fade_lsm5336 8 ай бұрын

The perfect video

@NevJumps 8 ай бұрын

I'll try this asap

@mosesbygate-smith2750 8 ай бұрын

Was always curious if you utilised flywheel inertial technology! Such great insights into your training

@michaelbensonjavid4320 8 ай бұрын

Hey man, great video as usual. Do you have any advice for someone like me that has feels pain on my knees whenever I bend my knee. Keep safe always.

@oussamaelfhmi1486 8 ай бұрын

Thanks ❤

@andylee9322 8 ай бұрын

holy shit, I never realized just how many high intensity sets are being done not just throughout the week, but on the day to day

@MeshTheSnake 8 ай бұрын

BANGER video, so much value deliered!

@joshdunks 8 ай бұрын

This is really cool because this is basically the cycle you guys have me doing right now haha

@joshdunks 8 ай бұрын

@@Toomuchbounce1 id say so. The EMOM front squats are hard as hell

@RRentwo 2 ай бұрын

bro how often do you do download week?

@francigaibazzi46 8 ай бұрын

This guys is the bible of high jumps

@buildwealth473 8 ай бұрын

Hey Isaiah! I just signed THP Strength today, how long the training?

@slammm1363 8 ай бұрын

yo can you or john do a video on measuring your achilles tendon and whats good vs bad it would be really helpful. Thanks for always making high quality content.

@frantisekkolisko246 8 ай бұрын

Great idea

@calvinagran394 8 ай бұрын

Why would ur Achilles tendon length affect ur training bro just jump and lift heavy

@IsaiahRivera1 8 ай бұрын

Just worry about controlling what’s under your control. Knowing your Achilles length does absolutely nothing for your progress(but it is cool to know if you’re interested in anthropometry lol)

@Anon.G 8 ай бұрын

@@frantisekkolisko246awful idea. This will not help at all

@axelwyd2914 8 ай бұрын

what are good examples of general strength work?

@aahmad1939ify 8 ай бұрын

For max approach jumps, how long to wait between each jump?

@melrickmina7418 8 ай бұрын

Make more content about this

@CesarAlvarez-pl5sm 8 ай бұрын

I have hip pain ( hurt when doing leg raises (I can't raise it)) Any advice?

@showtime_zai2114 6 ай бұрын

Can you guys show isometric workouts to do ?

@Adrian-zo4sq 8 ай бұрын

what do you mean with deloud weak after 4 weeks?

@mr.sagage6912 8 ай бұрын

Man I hurt my knee and I was doing so good, any tips for when I am back and ready to go should I start off easy or stretching ?

@Vasbroo 8 ай бұрын

do isometrics (to restrengthen tendons) and stretches first, and only get back into it slowly when you don't have pain. ik that feeling of wanting to rush back again but it always makes it worse, because it won't fully heal then you just reinjure yourself even worse next time. rehab sucks but it must be done slowly while also listening to your body! good luck broski you'll be back better soon enough

@IsaiahRivera1 8 ай бұрын

Watch my knee pain videos

@yandel152 8 ай бұрын

Isaiah activa los subtitulos porfa

@axelwyd2914 8 ай бұрын

would you recommend this for someone who has never done serious vert training like this who mainly does light plyos and isometrics?

@IsaiahRivera1 8 ай бұрын

I would do general strength work first before jumping in to something like this

@axelwyd2914 8 ай бұрын

@@IsaiahRivera1can you give examples of general strength work please

@isaakvanwegen2784 8 ай бұрын

@@axelwyd2914 google starting strength by mark rippletoe

@Karaage_ 8 ай бұрын

Is this during the prep phase? Volume building/Hypertrophy?

@IsaiahRivera1 8 ай бұрын

This was like a hybrid cycle, transitioning from max strength work to power work

@cookiemonster9556 8 ай бұрын

ive signed up to thp three times and no response any of the times.

@isaakvanwegen2784 8 ай бұрын

I dont understand the loads used on day 1, are all 5 sets of cleans the same weight, or slowly going up? And you said 6x8 back squat building up to a heavy 4th set of 8 then backoff so basically 3 warmups and 3 working sets?

@IsaiahRivera1 8 ай бұрын

The cleans are building up to heavy last two sets. And here is the breakdown for the squats: 1: 50% 2: 60% 3: 70% 4: 75% 5: 65% 6: 65%

@timothydavis2568 8 ай бұрын

6 sets of 8 seems like a lot of volume for Monday. What %1RM does Isaiah do for that to be able to complete the sets?

@IsaiahRivera1 8 ай бұрын

1: 50% 2: 60% 3: 70% 4: 75% 5: 65% 6: 65%

@finn54123 8 ай бұрын

Say I had a basketball game on Friday, how would I structure this workout around that so that I’m fresh for the game

@IsaiahRivera1 8 ай бұрын

I would do this early in the week with about half the volume

@finn54123 8 ай бұрын

@@IsaiahRivera1 so I’d do all this in 3 day with half as many reps?

@RRentwo 2 ай бұрын

how often do you do download week?

@Randoms.tuff1 8 ай бұрын

Do you suggest younger people (say 14) to take a rest day too? How many days a week should we do?

@IsaiahRivera1 8 ай бұрын

I like at least 1 rest day per week

@tommyprogress 8 ай бұрын

Should bounding be periodized earlier in the year for two foot jumpers since its relatively nonspecific

@IsaiahRivera1 8 ай бұрын

From what we’ve seen is the more elite two footers respond better to that early in the year

@susjdhdhe6294 8 ай бұрын

What do you think about more shredded your body, your vertical jump will higher than your vertical jump when you have lean body?

@LeonYuL 8 ай бұрын

1% body fat reduced might increase 1 inch of vert roughly generally speaking

@IsaiahRivera1 8 ай бұрын

Yes get as lean as possible

@ofirsufaro204 8 ай бұрын

Im pretty sure 10-15 pecent is great any lower and it causes u to have less energy.

@2six451 8 ай бұрын

@@LeonYuLnot rly only at a certain bf%, I can tell you that if you’re super lean already an extra percent isn’t doing anything

@LeonYuL 8 ай бұрын

@@2six451 I said generally speaking man, I'm lean, strong and old, so my vert doesn't increase much even with a clean diet and consistent training

@gabrielmoya3083 7 ай бұрын

How many rest time between sets

@shrivatsans1607 8 ай бұрын

Bruh when did hit your growth spurt from 5'9 to 6'2 and how did it affect your vertical?

@IsaiahRivera1 8 ай бұрын

When I was 16-18 and it helped a lot

@north_11 2 ай бұрын

No Plyometrics ?

@MahdiDesigns 8 ай бұрын

On jump day roughly how long are you jumping for and how many jumps? 100 jumps in an hour?

@IsaiahRivera1 8 ай бұрын

Until my legs are dead, usually around 2 hours

@IsaiahRivera1 8 ай бұрын

And about 100 jumps total

@MahdiDesigns 8 ай бұрын

@@IsaiahRivera1 thanks, appreciate you replying to all these questions!

@mattdawzonyosores6005 8 ай бұрын

Does a lot of this convert to 1 foot jumping?

@IsaiahRivera1 8 ай бұрын

Yeah big time

@jbyrdthe3rd460 8 ай бұрын

Isaiah I’m experiencing lower calf pain whenever I try to jump. I think it’s just strained from being overused. Any tips for how I can heal it/how long I should rest??

@Freddd15 8 ай бұрын

When you go to sleep put your calf on ontop of a ice pack or just a bag with ice it will help reduce the soreness

@Anon.G 8 ай бұрын

@@Freddd15ice will slow healing. Not recommended

@jbyrdthe3rd460 8 ай бұрын

@@Freddd15 I heard that it might not be a good idea to do it for that long

@jbyrdthe3rd460 8 ай бұрын

@@samfolkestad1726 thx for the advice I might look into ways to improve ankle mobility cuz that might be why.