Add INCHES To Your Vertical With This Plyometric Workout: Quarter Squats And Depth Jumps!

In today's video I cover the basics of elastic training while showing one of my workouts which include: stretch shortening cycles, augmenting force production, eccentric muscle contractions, and more!
If you're interested in having me coach you personally to jump higher click here: www.thpstrength.com/

[@genuwine918]

I’m 42 now 5’7” but could dunk a tennis ball in my early 20s self trained without any experience. I have no doubt if I followed your exercises back in the day I’d have been dunking like spud Webb. These exercises you provide were not readily available to everyone 20+ years ago. I’m inspired to follow your exercises to get back some explosiveness and bounce because I still love to hoop. Great work.

[@nacipescador]

yea i´m agree

[@eb_tigers0775]

m.kzbin.info/www/bejne/q4vHp2CKqc6Aock

[@Genes1s___]

New to the channel bro, you seem knowledgeable. Trying to incorporate plyometrics into my workouts, can’t wait 🤞🏽

[@hello.gumption]

I'm 43 and I still want to dunk consistently. I stopped playing about 7-8 years ago, leaving behind a 36" vert and kind of heavy (6'0" fluctuating at 85-94kgs, torn meniscus')... I want to get back to weekend games and enjoying my physical capabilities whilst it is still with me.. Awesome information Isaiah; you have this section of youtube locked down.

[@jakaimsirovic3736]

inspiration

[@nacipescador]

Gumption, I´m 56 and think the same, few months ago I hurt my ACL but I´m fine today, and I´m ready to start

[@MrDunkallday]

Some of the best workouts for vert

[@om_1332]

Wow this is really helpful. full of great info!

[@tyo6932]

You my friend are a gem.

[@zacsav4ge100]

Yo can you post a routine? At very least your split? I love this training... i find it difficult to program and balance strength training or even hypertrophy its a whole new world to me

[@maciekwojcicki8610]

Appreicate the vid! Gonna start building that strenght base much more. Some time ago I switched to only reactive - explosive excersises and I am not seeing a lot of progress on vertical. Lets see if strenght training will help 🤔

[@connorbarthyt]

As always people do not realize they could skip college and just watch your KZbin to get all the info they need to be able to dunk basically.

[@IsaiahRivera1]

Better info than my exercise science degree haha

[@rsardesai2]

And they could skip training altogether, if they were Nigerian! Type 2x Fibers!

[@connorbarthyt]

@@IsaiahRivera1 Factual since its coming from the actual application of all that theory

[@subaruzigzag3624]

thats exactly what im doing, wish i could know it earlier

[@vari9762]

@@rsardesai2 n if u Liberian u have one for all like midoriya

[@charlesborel8493]

Heed his warning when he says to make sure to go through that strength period and everything where you build up to this. I’m not the strongest dude in the world but I am pretty strong for my body weight and do a lot of general strength training and have pretty decent numbers. I don’t really get too sore anymore from strength training because I’m use to it. One phase I worked on this type of work where I went a little lighter and went fast as I could up and down, which will require that elastic recoil that he is talking about where the muscles load and you have to reverse that strength as fast as possible. I did single leg quarter Hatfield squats w/ (safety squat bar), with lighter weight, fast as possible up and down for like 5-7 reps, about 4 sets and my legs were toast for like 5 days. You can do any exercise that use these properties, Romanian deadlifts, squats, anything. It doesn’t matter the specific exercise just the application of how it’s used and you can reap the benefits of an elastic cycle.

[@ishakojonskis213]

Solid uce. Will give this a jam🤙🏾👌🏾

[@dimanakonechnyy6560]

Could you do a video on how to build a proper power and elastic cycle schedule?

[@bendunksdpt]

Great stuff!!!

[@mcshuffles4032]

Lets go, love the content

[@corycataldo3638]

I had this superset for the first time last Friday, and Saturday was the bounciest I felt in a while. Got my first 2 hand dunk by accident! I was hitting 1 handers hard too.

[@bpswank429]

🧢 bruh . Just stop the 🧢

[@rileyrfitzpatrick]

Those explosive quarter squats make a lot more sense for developing eccentric leg strength than full rom slow eccentric squats which is my usual choice. Reversing directions quickly is going to get you a lot more eccentric load than just spending more time in the eccentric with a load thats limited by your concentric strength. Gonna have to try those out.

[@tommyprogress]

Exactly bro the faster you can convert/aromatise that eccentric/stretch the more force your body can produce

[@Peni9000]

Exactly! That's where I lacked at, despite squatting almost 2x my bw it barely translated to my standing jump and later found out i was very weak in these fast drop -> concentric portion, could barely do my 40% 1rm at the good speed

[@arielfokoua9740]

Hey Isaiah I’m transitioning into the volleyball season, where I’ll of course be less in the WR, however I still wanted to strengthen my knees because I’m very explosive thus so much pressure on my knees

[@jacksonmathews9178]

great content bro

[@SNEworkshop]

useful video，although the maximum strength is important，but the more direct way to improve the running vj is the speed-strength and plyometric training like the ssc and reaction of the feet，the most guys focus on the strength，but ignore this point，so put this cycle into ur plan in the suitable time （u have stored some strength）

[@MrBillybathgate5]

Thanks buddy

[@TwitchElCapi]

Thanks bro, but we missed putting in the video how many sets and repetitions we should do and if we have to do it 2 or 3 times a week? This information would be of great help to us. Hopefully you can answer and put the series and rep. Thank you so much!!Greetings from Argentina Buenos Aires

[@jermaineknight]

Great video man. What is the music playing in the background?

[@nickpage4691]

Have you ever experimented with combining exercises from different cycles into one workout? I've seen some solid vertical gains over the past two months or so from splitting my leg workouts so that the first half is heavy and low-rep lifts that you'd see in a strength cycle and the second half is a series of jumps and explosive movements. I might switch to a stricter periodization soon, but so far this system has been helpful for me.

[@IsaiahRivera1]

We use undulating periodization, so we never completely take a quality out of a cycle like you would in linear periodization

[@fubagaming5780]

Another great video, learned a lot. 2 questions- How long should elastic cycle be? After what block of training should one begin elastic cycle? Thanks!

[@bpswank429]

No free info go buy his training plan

[@TheXV1CT0Rx]

Im 28 244 lbs 6 foot and I’ve never ran much in my life. In October I started running for a 10k and my legs got extremely strong. Go figure. I stopped running to focus on strength training but my vert has stalled out at 9’5. I even dropped ten pounds from 255 and still no noticeable vert increases. I am also trying to learn how to transfer horizontal movement to vertical for those extra inches. Progressing is definitely fun.

[@ididntaskverified3663]

If you were 200 you would be able to dunk, 255 at 6ft is like 20% bodyfat

[@nacipescador]

muchas gracias Isaiah

[@Unkown3p]

que tal me cuentas, muchos cambios?

[@strictlyvintagebasketball354]

Naw not too much actually what you have done makes sense Tim Grover Michael Jordan's old trainer has a program that includes this type of work but this is a great video to post to keep it a bit simple for those interested without all the extra fillers to the point thanks for posting this.

[@InevitableAthlete]

Love the content! Do you still deep squat and deadlift during this phase? Or do you just do the elastic/speed strength exercises?

[@IsaiahRivera1]

I deep squat once a week to maintain strength, no deadlift but we thought about including it when writing this cycle

[@InevitableAthlete]

@@IsaiahRivera1 thank you 🐐!!

[@komlag]

​@@IsaiahRivera1 Sorry was no other way to tag you. How high does the box need to be for depth jumps...trying to find the best height. Been using an 18 inch box and thinking my result might be better if I lower it.

[@jhneto3862]

Can you talk about plyometrics in each cicle? Like plyometrics on max strength cicle (nice video btw).

[@JUAN_KAKA]

Hi Isaiah, I wanted to add some inches to my vertical, jump higher and finally been able to dunk. I was looking for a training progam and I think yours would be perfect, exept for this one problem: I don't have access to weights (of any kind). So I wanted to know if you have a training plan with no weights or an advice or sugestion.

[@IsaiahRivera1]

We have a ton of body weight only training cycles that we made during quarantine in 2020 💪🏼

[@sarthakkaushikkua8173]

Hey Isaiah! My question is, should we add plyometric exercises during absolute strength and max strength phases?

[@chengyi838]

it’s good to add cuz when u in ur strength stage u gonna jump lower and be slower so adding plyo can help to maintain the speed and vert or even improve

[@JJBed]

Does it make sense If u havent done any other specific phases just general gym workouts to start with this phase or is another phase better to increase vertical fast

[@Taiganodunk]

after how many months of a power cycle training should I switch into an elastic cycle?

[@curtisbrosious8360]

So should you not do short ground contact plyometrics like depth jumps when you are building your base of strength early on and then do them in the the elastic cycle?

[@user-pp7qb3wo7e]

Hi! You said that you use deep squat once a week to maintain strength. What is the intensity(pcnt of 1 rep max) and volume (sets, reps) to maintain strength?

[@Durag_jaca]

Isaiah do you work on your dorsiflexion? My ankles get stiff from jumping making deep squats harder

[@liamshelton4792]

would you do a slow strength cycle as a part of every macrocycle or do you just do it whenever you get tendon pain

[@zander8477]

Can you make a video on low back pain?

[@klouwd480]

Should you do reps till failure for depth jumps or like make it more intense cause they are getting quite easy for me

[@commomcents]

Will these quarter squats along with depth jumps for developing more explosive eccentric muscle strength help maximize someone vertical along with the improving overall running speed? I ask bc an individual’s running speed correlates to their vertical correct?

[@krishplays1239]

Isaiah how many reps of the quarter squats are we supposed to do?

[@aryagusalima]

First Absence For My IDOL 😇🙏🏻🫶🏻

[@ziangchen3619]

If you had to choose between squats and hard pulls, which would you choose

[@kiadilla]

Can you give example, speed strength vs strength speed exercise?

[@fitlifeconrad]

I've been training with you a while and have been doing strength training for tons and tons of years I also have gotten my hand clean up to a PR of 225 pounds… Can we convert some of this strength? I feel like I've done strength training my whole entire life I would love to see what's underneath the hood so to speak

[@srzjumper]

What shoes are your choice when dunking?

[@waldegg9171]

can you make a vid on exercises for internal hip rotation? on my jumps i cant turn my block foot inwards and the other knee kind apoints out rather than to the hoop if you get what i mean... thanks!

[@TheHonorableGeoff]

Hey I’m 24, I play volleyball, I’m process of playing pro. And I’m trying to get my vert to that 40s range. My back squat is 335 for 5 reps. I can do more just havnt PR as this is what my program has me at for now. My hang clean is 215, push press 175, and Rdl like 315. I been working out for strength since janurary and took a break in March then go back in April hard. I feel like I peaked my jumped or became stagnant to say. I do 18 box jumps per workout. I do my leg routine 3 times a week. I watched some videos and your video but I’m not sure what I need to do, more plyo work? Or tempo work with my workouts, I could really use some guidance. Thank you! I do jump pretty high. Probably 32-35 inches and I’m 6’2.

[@ryanreviews8566]

I personally like pin squats or box squats compared to quarters. is that an okay substitute for this cycle?

[@hadyali5061]

I am a handball player and usually do not squat with high weights. Can I add explosive quarter squats to the leg day, or will there be a danger to my legs?

[@marketmonster6055]

Question how long should an elastic cycle be if there is a good strength base and you havnt done alot of elastic work in a long time

[@stixkz65]

Im currently a powerlifter i just started training for powerlifting around a year ago my current maxes are bench 105kg squat 180kg and deadlift 200kg is there a way I can keep gaining strength on these lifts whilst also achieving a higher vertical?

[@fuzzyfps5644]

Hi Isaiah, I have been wondering for a long time what was your height-standing reach when you first dunked at 16. I am currently 16 and 7 months old at 5´8 with a 7´5 standing reach and can barely touch a 10 foot rim(I have something around a 30 inch vert). This would really help me out, thank you.

[@goddani3594]

Cacha donde te encuentro fuzz jajajaaj, lcgo que yo tmb estoy viendo puros videos pa incrementar el vert

[@licht9262]

exercises you can recommend to increase one foot jumps?

[@riyatsreng635]

Hey bro, how many sets and reps for the hammy curls and the seating calf raises?

[@user-rz2qy8ju4i]

As I understood you have to build up strength by doing a general weighted squats before moving to half of quarter squats? What if I already have strong legs and can easily do half squats 100kg (220lbs) on 3 reps , can I move to quarter squats?

[@kxvxwx5434]

Hey Isaiah i wanted to ask on how take away my achilies tendon pain from when i jump

[@topboi9392]

How can we work out the reps and sets you do for these exercises shown in the video so we can mimic it?

[@countryunited3137]

Can Nordic curls be beneficial for increasing vertical?

[@LuisPerez-nc7ol]

Im 13, 5’8, do you have any advice in how to get my first dunk? I’m pretty close to touching the rim. 1ft jumper

[@Athinaios]

Hey bro how many cycles are they and for how long does it last any of them?

[@faridhaddad8688]

Hi Isaiah, I am a young athlete with a 34 inch vertical. I noticed that I can do plyos everyday and have never gotten any kind of pains in my legs. should I keep jumping as much as possible everyday or should I incorporate strength training and lower the amount of jumping?

[@dylanmarsh6426]

be careful, i thought that too and got tendonitis in both my knees

[@Wqtthem]

Could I do these workouts even though I tore a ligament in my ankle? (Happened almost 2 years ago but just feels very stiff)

[@VikashSinghGusain776]

I'm a high jumper. And i am transitioning to specific training from GPP. And want to do half squats insted of deep squats. What weight should i use. And even later when i try quater squats. What weight should i use for that??

[@DD-im1wl]

At 5:56 is there a way to do this without this certain machine, woudl jsut putting a plate on your knees work?

[@ci6516]

Bro as a lifter who’s so sick of these science based channels , this one is the exact opposite . Subscribed

[@ci6516]

The whole “hey maybe this will work for two foot jumping maybe it won’t “ is truth . Tired of these guys who act like the Bible of truth

[@PhucTran-hj3jg]

Hello. I am looking for a training shoe for vertical jumps. What kind of shoes are really good for that. Thank you so much

[@valentinberg7]

How someone can buy you programme? On the website I just have found a form to apply for personal coaching.

[@joshuajacob1453]

I got a question man. I'm trying to build general legs strength and reactive strength at the same time. So should I have a day where I lift heavy for example maxing out on squats and not focus on moving the weight fast, and on another day I squat with lighter weight and focus on moving the weight as fast as possible. Do you think this will be beneficial for my vertical and general sports performance?

[@2Swift4u]

you could do that however you should keep in mind that your progress will be limited by alternating. You won't gain much strength with just one heavy session per week. 'This is why you usually go through different training phases. You first build the strength base and then transition into explosivness, speed etc. So it would be better to focus on strength first for at least 4-6 weeks and then start reducing reps, adding plyometrics etc.

[@joecollins4783]

Whats the best cycle to do when training volleyball five times a week

[@Text2K]

what’s the best version of calf raises to do for one foot jumpers

[@jeffk1996]

Hello! I have a quick question, how long of a rest should be taken in-between phases?

[@blonkie0263]

think around 48 to 60 hours (strenght is useually 48 hours assuming this might need a little more i'd say 60 hours)

[@blonkie0263]

oh w8 u mean inbetween sets? between 3-5 minutes

[@cyanwolf4854]

how many months did it take you to increase your vertical per inch?

[@williecarter2592]

I know this is a odd question but I want to start jump training and is 15 years old to late?

[@Realserg]

Hey Isaiah, I have basketball practice every day and my legs are usually pretty sore because we do a lot of running. Do you think it’s too much to do jumping and training on top of that?

[@IsaiahRivera1]

Most likely too much, but when I was in high school I low rimmed every day on top of being on the basketball team and it’s a huge reason I’m where I’m at. Got pretty debilitating knee pain as well though 😂

[@Realserg]

@@IsaiahRivera1 yeah I had osgood schlatters recently and I saw in your video that you had it too

[@EcstasyDunker]

Can I practice with THPstrenght if I am 16 years old?

[@basharasherif]

will hamstring curls make my hamstrings very strong and functional?

[@marcoslacombe9831]

Great video! How long your training cycles usually are? Hypertrophy, max strength, power, elastic? Do they all have the same length or there are some that are longer and some that are shorter?

[@IsaiahRivera1]

3-5 weeks

[@marcoslacombe9831]

@@IsaiahRivera1 how do you decide if it's going to be 3, 4 or 5 weeks?

[@IsaiahRivera1]

@@marcoslacombe9831 Depends on what my weaknesses are and when im trying to peak

[@mkingISTP]

What’s the difference between strength phase and absolute strength phase

[@PRE_CCT_Ydolph]

I want to get bigger and get a higher vertical. I’ve been lifting heavy for about a year but just a few months consistently. I know that getting rest is important so what should I do to get my vertical up when I have hypertrophy training too? Edit : Should I finish training to get to the size that I’m happy with then do vertical jump training? Or is there a way to do them at the same time

[@noscoopey4191]

u need to choose one, i have been doing both but that's not worth, trust me, that's depends how BIGGER u wanna get.

[@PRE_CCT_Ydolph]

@@noscoopey4191 gus macker is coming up so vertical is more important

[@simplefit93]

How long does a strength or elastic cycle last for?

[@aaryanarunchander6678]

Can you do quarter squats on the smith machine?

[@dozinhoafonso8507]

Hey i have a question. I am currently 5'10 and weigh about 145 lbs, my question is should I increase my weight in order for my body to handle jumping better as well as jumping higher?

[@xt4694]

Yes, definetely. I would recommend to go up to 165 lbs or 175 lbs. But I wouldn´t go higher than this. Every lbs will decrease your vertical. But you will gain more muscle.

[@pptelevisionpp2683]

How can I build a good base for plyometrics and the elastic cycle?

[@denester1]

So it's ATG squats during max strength, but is it a good idea to also push your quarter squats for max as well in the strength speed cycle, before moving into this elastic/speed strength cycle where we focus on fast eccentrics/lighter weights?

[@IsaiahRivera1]

We hit quarter squats pretty heavy in this cycle as well, we still like to touch on max strength a bit to maintain that quality

[@denester1]

@@IsaiahRivera1 So we work on fast eccentrics / speed in the quarter squats, and finishing them off with heavier/slower reps? Or in a different day of the cycle?

[@IsaiahRivera1]

@@denester1 different day

[@dustinscroggins6256]

For a person that lifts weights pretty frequent would depth jumps be a good start ? I always wanted to increase my vert probably got a solid 15 right now Lmao

[@bigpenny7458]

Daily Reminder to get in the word of God❤️

[@dontaylor9821]

What type of cycle should be the focus during in-season basketball?

[@IsaiahRivera1]

Load management, just focused on maintaining strength and staying healthy

[@yo._._7117]

In order to get improvements in my vertical jump, should I use heavy weights or light weights? It's that I have 3 basketball training sessions a week, I do plyometric exercises and I also do ONLY leg press, but every time I do this routine my knees hurt so much that it's hard for me to play basketball and games. By the way, I'm 17 years old and medium.

[@DarkDetectiveLight]

didnt you watch the video? haha There are cycles and i think your body still need to get basic strength (muscles and tendons) so it doesnt hurt. He even put an image sayin which cycle he is in.

[@kingsskys8229]

what do you mean by cycle and what are the cycles in order

[@jerreh5116]

What does the force over velocity graph mean? What is max strength, strength speed, speed strength and reactive strength and why is it important? I’ve just been in the weight room and doing plyometrics 😂. Thanks for the video tho

[@IsaiahRivera1]

Activities that are listed based on time interval that force generation occurs in. Velocity end would be something like a sprint, force end would be a max squat

[@KebapRocker]

How do i know which phase on the force-velocity curve i should be doing?

[@f.o.4537]

What's the point in doing depths jumps instead of just jump continuously since you can jump higher than the position you are dropping off from?

[@trtgrtgrtgtrgertgr]

what is a good base is 275 squat ok to start the elastic cycle

[@jacksonfries660]

If we’re in THP but not in the more expensive package, do we still get put through like power phases and stuff?

[@IsaiahRivera1]

Yup!

[@theoriginalrudeboy2916]

That cake tho.. #nohomo .. Ps: I've developing some myself since I've been doing more of your training stuff for volleball

[@drkavithabp7594]

How many max jumps per day per plant

[@avghooper594]

How many sets and reps and how many times per week?

[@imranpervaiz]

I have been on the programme for 3 months. Where does it tell you how much rests after each exercise. How many seconds rest do you have been squats sets? Also how do I contact someone from thp for questions. I have the traning app only.

[@IsaiahRivera1]

Email [e-mail] and we’ll send you a link to join the Facebook group where you can ask questions. For rest periods go when you feel ready and fully rested! This varies anywhere from 2-5 minutes depending on the exercise

[@imranpervaiz]

@@IsaiahRivera1 Thank you and will do.

[@kingzell7977]

how long should each cycle last please

[@RyanSmith-ye9np]

Question: My ultimate goal is to dunk but I also have other goals and interests. If I train to dunk and to run a Spartan 21K race is that going to hurt my dunking ability? Training explosive and endurance muscles unhelpful or can they be complimentary? Oh, and I am older 39 years old in a few months.

[@RyanSmith-ye9np]

Do I need to choose 1?