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

[@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

[@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

[@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.

[@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

[@Shadws_unseen1]

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

[@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

[@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

[@NextGenAthletes19]

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

[@MrDunkallday]

Some of the best workouts for vert

[@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 🧢

[@dimanakonechnyy6560]

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

[@Genes1s___]

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

[@JohnMushombe]

Luv u man

[@AJ-et3vf]

Great video. Thank you

[@bigpenny7458]

Daily Reminder to get in the word of God❤️

[@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

[@Darenzfilmsthings]

W Video! heading to the gym now

[@om_1332]

Wow this is really helpful. full of great info!

[@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）

[@ishakojonskis213]

Solid uce. Will give this a jam🤙🏾👌🏾

[@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.

[@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

[@aryagusalima]

First Absence For My IDOL 😇🙏🏻🫶🏻

[@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.

[@Taiganodunk]

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

[@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

[@Hmmmmmmmmmmmmmmmmmmmm69]

@@ididntaskverified3663you can’t just dunk based on a body fat percentage

[@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 💪🏼

[@jacksonmathews9178]

great content bro

[@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 🤔

[@Swav.Zielin]

What shoes are your choice when dunking?

[@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

[@acab1696]

Just started following you as I’ve been wanting to increase my vertical. I play volleyball during the months of September through April. I’m just wondering when would you go into the elastic cycle and for how long?

[@nacipescador]

muchas gracias Isaiah

[@muzhekzinho]

que tal me cuentas, muchos cambios?

[@mcshuffles4032]

Lets go, love the content

[@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?

[@kiadilla]

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

[@jermaineknight]

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

[@valentinberg7]

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

[@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?

[@TopBoi93]

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

[@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

[@Demeitres100million9]

I work all ranges, but I go heavier with my quarter/ 90 degree squat.

[@unclegardener]

3:44 What does base mean here?

[@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

[@KuumbaOnline]

Would greasing the groove method work for jumping higher ?

[@IsaiahRivera1]

Probably for a healthy beginner

[@athletic_doc]

Great stuff!!!

[@pptelevisionpp2683]

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

[@Pinkymangar597]

Love your shoe❤Which shoe are those ????

[@kxvxwx5434]

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

[@zander8477]

Can you make a video on low back pain?

[@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

[@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

[@krishplays1239]

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

[@easybuckets9740]

PJF performance talks about basic strength level is all you need and going further then that wont benefit you since plyometric jumps create way higher loads then strength exercises

[@IsaiahRivera1]

We see a direct correlation in strength going up and vertical going up with literally every athlete we train. Also lifting helps decrease risk of injury while doing plyos. Too much specificity will result in injury.

[@chethodge4001]

I can dunk easily off 2 steps but when I run and try to dunk I have trouble. I was wondering if you have some tips. I jump off 2 by the way

[@IsaiahRivera1]

Practice 2 step approaches and once you master it practice 3 steps. Once you master that practice 4 steps, and continue that process until you can do a max approach jump comfortably.

[@1000Suff]

try learning to jump off 1 foot, it'll be worth it

[@chethodge4001]

Thanks I was actually working on 3 steps today and i got my best dunk ever.

[@Text2K]

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

[@EcstasyDunker]

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

[@Imstillyoshi]

Bro thank YOU

[@aaryanarunchander6678]

Can you do quarter squats on the smith machine?

[@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?

[@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

[@vibalas]

yo isaiah you said you need to build the base first but how long would that be and do i need to build muscle because im 15 and already weigh 80kilos im a volleyball player and trying to jump higher so i dont want to gain weight my vert is about 24inches and im like 5 10 tall i started liftingweights about a month ago

[@nicoskal85]

I really like John's training philosophy... First building the proper "strong as fuck" foundation and then start playing around with ssc, plyos etc. It's funny how the principles that Kelly Baggett presented many years ago were not that far away from yours. John stated in one of your podcast that ...getting too strong is kind of BS excuse and one should break through diminishing returns. Your results speak for themselves.

[@IsaiahRivera1]

Here’s something John literally texted me this morning about basic strength being level of strength being enough: “Who gives a fuck- the goal is to blow through barriers and plateaus”

[@nicoskal85]

Well, that just put a smile on my face. I guess it should be "more plates, more inches ", rather than "more plates, more dates". 🤣 You guys are the GOATs hands down!

[@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

[@ryanreviews8566]

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

[@praiseking184]

I’m currently in season for club volleyball and for a few months, I’ve been doing full squats for my leg workouts for strength. I hadn’t done much training prior to that, so I got really good results quickly. Should I switch to doing half or quarter squats or if I’m getting good results, not stop a good thing if it’s working for me?

[@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?

[@williecarter2592]

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

[@JimmyFjellstrom]

It's never too late. Wish I was 15-16 again... Stay consistent, keep showing up and results will come.

[@dontaylor9821]

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

[@IsaiahRivera1]

Load management, just focused on maintaining strength and staying healthy

[@drkavithabp7594]

How many max jumps per day per plant

[@ziangchen3619]

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

[@Durag_jaca]

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

[@mkingISTP]

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

[@joecollins4783]

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

[@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.

[@zion_da2]

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

[@Jnwora13]

How long should an elastic cycle last?

[@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.

[@OleksandrYanchenko]

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?

[@kingzell7977]

how long should each cycle last please

[@ImprovingB]

will hamstring curls make my hamstrings very strong and functional?

[@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!

[@maryannfrancis3339]

I would like to get in contact with you, is there any way I would be able to do so?

[@IsaiahRivera1]

My website

[@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??

[@kingsskys8229]

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

[@riyatsreng635]

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

[@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

[@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

[@woolbenraymond438]

I’m a basketball player that’s been training my vert for years and it keeps going up and down, like my legs look really strong but I can’t jump for shit😭 and now I been struggling with knee pain for the past 2 years which I been force to play basketball with, and now I can’t even perform the basic exercises I use to. I tried everything for the pain but it just won’t go away

[@jhneto3862]

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

[@seonghyeonyun]

Are these exercises we should do together?

[@pm3281]

What’s the music in the background?

[@kenduke4606]

why do you jump off the plat fom while doing depth jump instead of stepping off as recommended by some jump program makers like jump manual ,boing vert.

[@avghooper594]

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

[@licht9262]

exercises you can recommend to increase one foot jumps?

[@rasulzhakanov112]

How many minutes you rest after approach?

[@tespikersvolleyball6672]

I want to join your programme but there is a problem with my English language, I can't speak well.

[@countryunited3137]

Can Nordic curls be beneficial for increasing vertical?

[@Stewy.cars.fitness]

I can squat about 405 for two reps, and can dead lift about 385 and a lot of my friends that can dunk can’t even lift anywhere near that. I would like to know why can’t dunk a basketball basketball?

[@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.