How To Get Strong AND Lean To Jump Higher

Questions covered today:
How are you so light/lean but so strong?
what are the differences between training one and two foot jumps?
Why do most pro dunkers have big differences between their standing and running verticals?
How often do you do approach jumps in your training? Is there ever a point where you aren’t?
Is there any ideal ratio for bodyweight to 1 RM for squat, clean, and deadlift?
If I feel knee pain should I rest?
If I’m trying to peak in two months how should I train?
Beginner jump frequency/volume?
How long should a hypertrophy cycle last for a beginner?

[@IsaiahRivera1]

Video freezes from 6:10-6:30, sorry about that everyone!

[@ginpau7416]

It’s fine 😂

[@nxzadg]

Sir can you comment the information you said during the freeze period please? It was right after you said “…learn how-basically put yourself,” please and thank you 🙏

[@JohnDoe-nm5le]

Puerto Rican, Filipino mix? Hey, me too!

[@TommyBowdenTV]

I’ve been listening to your podcast all day. Kinda ironic cause I was literally JUST watching your “how to become an elastic jumper” video. I’m currently on a deload week and maxed my back squat at 505🏋🏾‍♂️

[@nikolaseceolaza8975]

Deep back squat?

[@IsaiahRivera1]

Yoooo that squat is huge man! Good stuff

[@user-wk1yv9zh8b]

You should be able to dunk no brob with that squat

[@guertsonjean-baptiste4185]

You the man bro! Been following your progress for a few years crazy to see how far you come as a jumper.

[@samataresisse4274]

I started reading starting strength because of your video and now im trying to get my barbell training up to 1.5x-2x bodyweight. Thanks for the inspiration man.

[@madhavsharma5037]

Hey Isaiah, make a video on your diet🙏🏾

[@caution934]

Will take this over the little facetime podcast any day

[@ChanceGuevara]

6:11 I SAID FREEZE

[@IsaiahRivera1]

Aw wtffff my bad!

[@Gangstatownz]

@@IsaiahRivera1 Hahah

[@colewelch2086]

When you do each cycle, are you moving into a different cycle completely after a month? E.g. hypertrophy 4 weeks, strength 4 weeks, power 4 weeks, speed 4 weeks. Or do you just swap up the workout within a larger cycle? E.g. Hypertrophy 12 weeks - focus on squats 4 weeks, focus on deadlifts 4 weeks, focus on front squats 4 weeks? Love the content.

[@JoShsFITNESSnFUN]

Great stuff dawg. How do you periodize strength training and Plyometrics/jump work.. if your training legs 2x a week with weights, when do you train plyo and jumping? I understand the block periodization being 4-6 weeks and having to Deload. Like I see you making good strength gains currently, but how often are you training jumps with the strength work? I see a lot of videos on periodization and the concept, but not breaking down how to format it throughout the week.

[@IsaiahRivera1]

If a cycle is plyo heavy we'll do plyos at the beginning of the workout 2-3 times per week, and then lift to maintain max strength qualities once a week, and then speed-strength focused lifts twice a week.

[@JoShsFITNESSnFUN]

@@IsaiahRivera1 gotcha appreciate you bro.

[@aidanshuda6769]

Have you seen any jumpers or athletes have issues with shin splints? If so, what are your thoughts on recovery? I know you said rest is terrible for tendons, but in my case I’ve tried load management with minimal success, but I’ve never tried a long rest period. Would that be optimal, or would a focus on isometrics be better? What isometrics would you focus on?

[@zobsterthelobster2521]

what are your thoughts on jump balance? Do you recommend doing all 4 plants? just the opposite of my dominant?

[@wallacian8880]

do you have videos that go in depth about isometrics and specific types of isometrics?

[@fruitsaladyummyyummy6768]

Yeah my nutrition was terrible last year my vert was really high but I weighed 240 pounds I had ate like shit so now I have dropped back to 200 and I just started eating at maintenance and now I’m back to strength training.

[@LL-rc2ol]

how much did your vert change when you went from 240lb to 200lb

[@fruitsaladyummyyummy6768]

@@LL-rc2ol it went down I probably would have went up if I kept jumping consistently

[@LL-rc2ol]

@@fruitsaladyummyyummy6768 quite interesting

[@masonbg6]

I’m also 6’2 and wear a size 13 shoe and weigh 183- 186. I’m really long limbed and back squat is a 405 and deadlift is 405. I need to do more font squat for sure and hang clean my max is 205.

[@rowan8252]

Should I train both one foot jumps and two foot jump? With both left leg and right leg plants?

[@ap2752]

Is there an order for training cycles and how does it go?

[@c0mpuipf]

Are the knees protected when doing these? Or will you walk with crutches at >50yo? No judgment its insane work ethic but genuinely curious of the effects in the long run. This looks safe to me but not sure

[@Baller_Graham32]

What foods do you eat in a day

[@CR-ug4xm]

i have really bad jumpers knee should i go for PRP Treatment for my knee is it helpful?

[@gkhanuman73]

you dont use weighlfiting shoes? I notice now that when I wear weightlifitng shoes I can recruit more quad activation which is why I injured myself because of muscle imbalance.

[@bjoernfischer]

do you think bulgarian split squats translate just as well to my two foot jump as normal squats? I just like them way more and push my self really hard to get stronger

[@lightway2809]

ngl your devious most people hate that exercise because of how taxing it is and leaves you with sore ass glutes after

[@seminpodbicanin782]

Same! Bulgarian split squats just feel so much more „natural“

[@christianschrock9472]

Is it more helpful to lift 300 pounds for 3 reps or 200 pounds for 10 reps hypothetically lift a lot heavier for very low reps or light for lots of reps

[@zacharydesfosses5638]

How does your cycle ( hypertrophy, isometrics, etc.) works? When do you have to train isometrics for example?

[@hanjiplayer]

Isometrics are not a training stimulus they are a rehab tool. Definitely not a prehab tool. Cycles can be generally classified as hypertrophy strength power and speed; iso’s are not a cycle *except overcoming isometrics, those can be used in power/strength training

[@IsaiahRivera1]

You go from general to specific in regards to the force velocity curve

[@denzeleghan5156]

How do you recover from a rolled ankle, and how do I treat the situation depending on how bad I roll my ankle?

[@beerpigs9764]

If its really bad just start light and take it easy ive had bad one where i had to use crutches to keep the weight off and just gotta ease back into things at your own pace dont try to fight through pain

[@mm6705]

Genetics play a HUGE role

[@Daniel-qj5sz]

Lowkey tho, you already lost if you end up with this mentality. Not saying you wrong, but I was here at one point coz I had no progress, switched up my training n intensity, and as corny as it sounds, made it like a do or die type of thing, and finally broke past my plateau.

[@cechgyt8336]

I can't do squat because my leg are way stronger than my low back and I don't have the patience to train it, so I do Hack Squat (400lbs 2-3 reps), one can say that there is no triple extension like regular squat (the back is still). Do you think the most important is just to get stronger and continue ramping up weight on the machine ?

[@Freestylepistol]

Well that’s where you’re messing up. You think you’ll be impatient to fix imbalances but patient enough to go through the training it takes to dunk?

[@cechgyt8336]

@@Freestylepistol Wrong, I have patience enough to dunk, I've been going through multiple touch the rim session a week (without touching the rim actually) for 3 years. On this side of the training, I'm bite the bullet. I guess you know what is it... Right ?

[@aceyyyyyy]

interesting vid.

[@IsaiahRivera1]

40 inches

[@aceyyyyyy]

@@IsaiahRivera1 thank you isaiah

[@curtisbrosious8360]

What is your wingspan and standing reach? And how do you tell how long your legs are relative to torso?

[@tadask]

Im not sure if he's gonna answer but his standing reach is 8 foot 1 inch idk about the wingspan. Also about the other question i don't know if it answers your question but divide your standing reach by height the average is 1.3x so you'll see

[@IsaiahRivera1]

My wingspan is 6'6 and standing reach is 8'1 in shoes

[@lundoren5240]

@@tadask lol 1.27

[@lundoren5240]

How much harder is it to dunk with shorter limbs? I’m 5’10” but with very short limbs

[@wzieglersandoval1941]

im 171cm i can barely dunk . what plyos, isometric and leg exercise should i do and how many times per week im at 60kg .

[@erickpineda2010]

Approach jumps

[@kevinlu4921]

Should a beginner still back squat? or would leg press or front squat be better

[@tjcogger1974]

Back squat is always superior for athletic development

[@THEGuy_123]

Isaiah, whats your max standing vert?

[@CoolColJ]

40 inches according to recent instagram

[@joesiahyeah4788]

Is 13 percent body fat good for a 14 year old. I weigh 140 5'10

[@Plohish1995]

Do you use some pharmacology? And which one? Your athleticism is on very high lvl, and i think without pharm, simple man can hurts himself. So what you use, or what you can recommend?

[@SD-nj5iv]

Long limbs are not the limiting factor, because there's Darius Clarke, Ty Jackson and others

[@IsaiahRivera1]

They have EXTREMELY long limbs relative to their height

[@SD-nj5iv]

@@IsaiahRivera1 damn, how would I know if I have long limbs?

[@lundoren5240]

@@SD-nj5ivye bro their legs and arms long asf 😂😂

[@CR-ug4xm]

if 95 kg 189cm have to cut weight to get jump higher ??

[@MrBillybathgate5]

listening

[@cShmurda]

Just noticed the Philippines flag behind you. Are you by any chance a Filipino as well? Love to see it, specially, I love watching your videos!

[@user-pb6eb8pv5k]

nah

[@IsaiahRivera1]

My wife is part Filipino

[@denmol0825]

Would you recommend wearing viktory insoles to jump higher?

[@benbounces]

they dont do anything I promise, they sell a placebo

[@IsaiahRivera1]

No

[@Zephyr1968]

Way of wades 10's...or you're wasting your money.

[@baersuper6085]

Bro can you backflip?

[@noelromaguerra57]

Why you have Philippines flag? I'm pinoy

[@rowancowling6882]

Do you still recommend having a low body fat% even if your going through puberty still

[@RealParadox85]

😐

[@RealParadox85]

Nahh bro, get to 30% bodyfat %, high bodyfat totally helps with jumping

[@justinwright3977]

@@RealParadox85 dont listen to him bad advice just eat in low calorie surplus and stay around 15%

[@crasherpasser9123]

@@RealParadox85he’s wondering if it will stunt his growth I believe

[@rowancowling6882]

@@crasherpasser9123 yes im 15 6’2 atm

[@johnpauljames2530]

Surely 'the lamb slain from the foundation of the world' has to do with Aries; even unto Santa Claus. Closer to the Chief Cornerstone of Stone Mountain and two feet jumping leads to Dominique Wilkins of Jordan era. But to think that the Great Lakes and River are words to describe migration for Icosahedron Professionals like Isaiah is something that i must be willing to wage... "I gotta go f*** with LeBron about this" 😇🤭💌🏀🔭🌟💯🙏🤩🇺🇸🤑

[@MythicSapphire]

Vertical leap seems to correlate 1:1 with max squat. All the best.🤍🖤

[@wallacian8880]

do you have videos that go in depth about isometrics and specific types of isometrics?