Find out how the average athlete I train gains 4 inches of vertical in 6 months(based on polls I’ve taken) by clicking here: www.thpstrength.com

Isaiah, your so funny and cool and would love to see more of these type of commentary and workout videos, also can you upload a video explaining the types of training cycles, what they do, and what to do in them? Thank you and keep up the good work! 👍

A huge thanks from France for the motivation and the knowledge you're sharing. Your consistency in the effort really motivates me to keep the direction! See ya bro✌

From what I’ve learned so far about doing power/elastic cycles is that the benefit from doing them doesnt happen while your doing it, so it feels like your vertical goes down and it does for a little bit. And then I get back into that max strength phase and then the benefits from power/ elastic phase kick in. I feel it because my max strength number are lower for short period and then I hit a PR and can rep my previous PR dang near, vert goes up, speed goes up. Also your body needs a short period to get away from heavy heavy lifting to make a good adaption, where a power/elastic phase can allow that to happen, and still strength training just less often. The body isn’t always gonna jump it’s highest all the time, it’s gonna fluctuate. And I do my max strength phases for 3-4 weeks, take a deload week (still lifting just going easy on myself but still challenging, still jumping) and then I’ll determine to do another max strength phase depending on how im feeling. And repeat till your know that you need to step away to recover. So I’ll double up strength phases if I have to but really never double up on power/elastic phase because after the first couple of weeks of power training, benefits usually taper off ( small increase in the RFD gains) other then the added benefit of the recovery away from strength training, it’s benefits are not as helpful.

I feel like it’s pretty simple. P= f*v. Power is a derivative of max strength, get stronger (“f”) and you’ll get more powerful. Like if your squat goes up 30lbs (and you stay around the same weight), obviously you’re previous max is gonna move at a faster bar speed so there’s really not really a need to do a power cycle with 70% of your max trying to move it at a faster speed bc you already know it’s gonna move faster than before bc you’re stronger. Plus you could say you’d have to jump with the weight to truly move it at max intent otherwise you’ll be decelerating. Especially since you already train the opposite end of the spectrum with your max jumps and sometimes sprints (your “v”) and use Olympic lifts as a way to bridge the gap between force and velocity, you don’t need much power or elastic work bc you’re getting that concurrently with jumps and sprints and Olympic lifts. You’re checking the high bar speed box and your jump technique is flawless. If you’re squat goes from 410 to 500 and you only gain a couple pounds, you’ll absolutely be jumping 52in or more. Idk that’s my thoughts about it

Hi Isaiah I’ve been a long time subscriber just wanted to let you know besides the squat all these exercises are snap city! Keep posting though I’ve enjoyed your channel for such a long time and also motivated me on my journey thanks

Good job!!!

First off love & respect the content Isaiah, second was a question … Could you give us some sets and reps for your workouts ranging from if the amount a beginner/intermediate/advance lifter should do? It would go a long way bro only if you got around to it, much appreciated regardless!💯

My theory about your training: You already have so many jumps in your training history that you're super efficient at transferring your available strength into your jumps and without the max strength work you're losing the super boost to your cns to fire through your neurons at their highest capability.

Gonna try these!

thanks buddy

Specificity. Could be maybe that you are already training the explosive end of the spectrum through dunking/sprinting. The power cycle is just a reduced strength stimulus overall.

Heard you talking about different cycles of training a few times, but I couldn’t find all of them listed out anywhere. I was wondering what some of the main “themes” would be

you are so good at jumping, i literally copied your work out and got 1 inch in a day!

Im 6’6 and 47 years old. Ive never played basketball at any level above high school. My 12 year old son challenged me to dunk one footed on a ten foot hoop and today i managed it with a size 7 and its all thanks to your videos. Thanks for taking the time to show and old duffer like me how to jump. Ps the main game changer for me was scraping the toe of the drive leg as i brought it through 🏀🔥

Crazy how your legs don't look massive, but they are super strong.

i’m guessing there’s a sweet spot for the two foot jump where increasing RFD only gives diminishing returns. and after you hit that sweet spot, the loss in strength outweighs the very little gains in RFD.

Try using the sled and going faster with lighter weights and moving up as far as you can go using progressively more weight. Bruce Lee did studies into this. Squats and Dead Lifts are more dangerous long term. Try using sled and work legs on extension machines at higher motion speeds than normal, as the machine keeps the motion in control and avoids injury. Do this in a few week cycle and then switch things up going back to your normal program. Also rest periods and what you do during them make a huge difference. Also protein load right after workout, not more than 30 min, or you will miss a huge window for muscle growth.

I think that even though you may be more powerful for literally pushing off the ground after a power cycle - your force absorption is better after a strength cycle. I think your body is better at decelerating your approach after a strength cycle and therefore you’re losing less energy on the plant and block. Your ability to absorb force either limits or helps your ability to produce it. I notice that when I do too much power I blow through my plant more often and wish I could have spent a little more time braking to put more force into the ground. It feels like I don’t even get a chance to use all the power I got if my strength isn’t there. You don’t have a power issue after a power cycle, you have a force absorption issue because you’re attacking the ground so hard on the penultimate and cant amortize as well. That’s my theory.

Maybe your elastic cycle affects your CNS in a way that would decrease your two foot jumps. Wouldn't say overworked but that quality is being stressed and there just isn't enough for a maximal two foot jump? Where as the max strength cycle doesn't affect your CNS as much since force outputs aren't as high as when you're doing maximal jumps

To answer your questions about cycles, you’re forgetting the slight differences in neurological priming and tendon tension between a single leg jump and a two leg jump. Two leg jumps require longer ground contact and different coordination than one leg jumps. Concentric lifts benefit double leg jumps far more than single leg jumps which have to be training differently. One is training strictly to overcome inertia while the other is training to use inertia more so. There’s also a slight negative correlation between the elasticity needed in tendons for single leg jumpers and double leg jumps due to the effect of weight training on muscle tensile. You can look at studies between sprinters and track jumpers training differences. Particularly the soviets.

I think it’d be funny and good for one of your skinny buddies with less bounce to do your workouts to see how they do and their progress…but like you were sayin at the beginning of this one…it’s a dilemma to consider the drawbacks of a not so serious workout buddy but if you found a good one your gains might increase . All about dem gains gettin up! Do you do any sit to jump training?

What’s ups Isaiah your my favorite pro dunker

Yo Isaiah, I’m a fairly weak squater (around 1.4) body weight deadlift a bit more. I currently measured a 30 inch vertical. I’m pretty new to weights, would Olympic lifts be good for me or just regular strength training

Hey Isaiah do you wear lifting shoes when you lift or just regular sneakers?

At roughly what training age did you see diminishing returns in power/elastic phases and more potency in max strength

Hi Isaiah, my theory would be is that olympic weightlifting isnt the best training apporach to improve ROFD, thats just me.

Ayo @Isaiah Rivera what can i do to avoid backpain?

Yo wassup, I'm 17 and i stopped to constantly training two months ago, I want to start again, my train consisted in One light session of plyos (max of One hour) and a day of basic exercise in the gym but every time with eavy weights using the contrast method (One ex of weights and One of plyos), then during the week i do team's trainings and when i can i dunk on a lower rim. Let me know what you guys think and thanks.

My sons, a basketball player when you’re in the paint being boxed out, pushing and shoving, you gotta go up off of 2 feet you don’t get no penultimate.

Ive put 4 inches on my standing vert. Something ive never seen done before.

why does john say not to increase weight on isometrics?

Maybe the reason that you see better results doing max strenght and hyperthopfy. Could be you RDF and elasticity is super high and therefore is not limiting your progress. Strenght would be the best thing to improve so that it would as good as your power production. Not saying you are weak here XD thats not the case. Just that you RDF and elasticity is better compared to your strenght.

Hi! How to maintain strength during rfd cycle? How much weeks does rfd cycle usually last? What should be the volume and intensity for absolute strength during this cycle?

My thoughts: Your power cycles probs don’t work because 1. You’re a 2 foot jumper and you spend a lot of time producing force. Naturally big heavy movements where you have to create force over a longer time are going to “transfer” better to your jumping. Obviously taxing on the body, but not surprising that you jump well after a deload. If you were a 1 footer, different story. 2. Considering this - your power cycles (lifting submaximal weights fast & elastic work) are probably not stimulating enough to support your jump style. While it may be good switch it up from always doing heavy work, maybe only doing for a few weeks might be a better option as opposed to a few months if your goal is to continue to increase your jump ceiling - or even microdosing heavy lifts throughout your power cycle to atleast maintain strength levels. That way you can continue to improve your RFD, but still maintain your peak force outputs. But remember, everything in the weight room is general. It’s a mistake thinking your power work is going to be more “sport-specific” and make your jump higher. Just my 2 cents.

do you do it everyday

What’s a power/elastic cycle

Whats is this exercise? 4:40

how long would you train power before a basketball season begins?

Can i find your elastic workouts on your youtube?

I am a newbie(1 year on the gym+40inch max vert) and i also work that way. Doing max/absolute strength makes me jump my best almost all the time, but when I try to train power/speed-strength my RSI goes up but my vert drops a lot. very strange

I got terrible shinsplints, what should i do besides tibialis raises to cure it

Maybe your power/elastic cycle is too hard to recover from (probably too much volume). For me as an average athlete (sprinter). Cutting back on general strength and only focusing on high speed work, works very well.

I was never as elite as you my best 1 foot jumps were about 40-42 inches and 2 foot jumps were about 35-40 inches. I only sustained that level for about a 2 year period b4 patellar tendinitis for the 5th time killed my jumping. I studied exercise science and a lot with patellar tendons jumping etc but by no means do I know it all when it comes to jumping. My guess is the power and elastic cycles simply weren't enough of a stimulus for your 2 foot jump to increase. Maybe the transfer of that training for you doesn't actually help you recruit more fibers or motor units and doesn't enhance your rate of force of development of your normal 2 foot max jump. Its novel enough for your nervous system and your motor units better synchronized for 1 foot jumping based on.the training u were doing. The max strength cycles are seemingly enough of a stimulus for you to recruit enough fibers and/or motor units that translates to your max 2 foot jump power. Its really cool to hear that and at least you know what your body responds well to bc there's only a handful at your jumping level.

Have you noticed, at least in this video, how your heels come off the floor as you descend?

doesn't diet affect vert fluctuation?

Just to add that I watched your whole workout, which was really good, but why not speed up movement on the calf machine. Bruce Lee claimed you can get huge strength gains from lighter weights at higher speeds!

Some Kroha workout over here, what do you think?) kzfaq.info/get/bejne/mtVkmteWz8eWZJs.html&ab_channel=GorillasGang

How do you lift so heavy while staying lean

I think elastic cycles would help most athletes jump higher (especially those with lower training ages) the same way you said 3x5 on compounds would give comparable progress in the first few years of lifting anyways. For someone like yourself, adding a bunch of extra muscle mass at this point in your career probably wouldn't yield much better results than just maximizing peak strength/power output. In other words, at an elite level, specificity becomes exponentially more important in order to continue optimizing performance. The same way a power clean is more effective at increasing vertical during a peaking phase than a slow eccentric paused back squat due to its similarity, programming lifts with longer periods of force output would be more specific to a 2 foot jump (as opposed to short GCT elastic work) and would probably yield better gains. I remember John talking about how "the thing that makes you a great 1 foot jumper is the same thing that makes you suck off 2" and vice versa, which is why we rarely ever see athletes that can do both at an elite level (aka Westbrook, Chris Spell, etc.) A study on this would be insane, but honestly I don't know where the hell we would find enough participants 😂

Back squat is too deep imho and can cause some issues. Former CSCS certified trainer

I think you've incorrectly mixed up power and rate of force development. Rate of force development describes how quickly you can increase your force output, it doesn't describe power. High rate of force development would just be a steep positive gradient on a force time graph where your force output increases quickly, whereas high power could be with sustained high forces over times. RFD is measured in N/s whereas Power is measured in Nm/s or Watts An example lets say your you have this graph F,t= [0,0] , [5,1] , [6,2] [0,3]. Your highest rate of force development is between t=0 and t=1. This would be calculated by doing (5-0/1-0)=4 N/s your force has increased by 5 you developed force more quickly than from t=1 to t=2. As for power (F*d/t) your highest power will be between t=1 and t=2 because your force output between then is the average of 5 and 6 so 5.5 and the duration is 2-1, we don't know the distance but it will at least be greater than the distance travelled between t=0 and t=1 because the forces are higher. This gives a power of 5.5*d2. Now lets compare to the power between t=0 and t=1, we would have 2.5*d1/1. So we have 5.5*d2 and 2.5*d1. d2 is going to be higher because the bar is at a higher velocity, however even if we assume the distance travelled is the same the power is still higher for t=1->2 than it is for t=0->1.

YESSIRRR

I can currently jump 28 inches with one foot and focusing on jumping 72 inches off with one foot

@9:39 is that jerrell aka flyinghulk13

i have knee pain and cant find the best things to heal it its called jumbers knee btw pls help me fix this

Hmmm maybe your overstrained by the time you get to power stuff or your losing strength instead of maintaining it? But I’m still trying to dunk instead of touch rim at 5-10 😂

Oh, Zay I always wanted you to say What about genetics, Do you know Victor Poletaev? If no, watch on KZfaq, he's volleyball player He had 49inches of vertical IN 19 YEARS OLD And he didn't even lift, just track and field; volleyball Just enjoy

How to jump with one foot without getting Shin splints

Don't tell me that is a jordan 4 I really couldn't see it clear enough tho

I hate to say it but it seems I was right about what I said about your previous vids on how the squats have caused you a plateau and those snatch lifts you do have no benefit to your hops isaiah

Топ🇺🇿

can't relate to people need a jim bro

💔 *Promosm*

No it won't. Vertical jump is a genetic trait since you are born with a certain muscle fiber distribution. You can't change your vertical jump any more than you can train your height or IQ.