How To Jump Higher: Periodization

[@Bird1sTheWord]

The vid quality has improved drastically but I also love that you keep a little silliness in all the professionalism, props to sticking to being you!

[@ChrisJdunks]

I like the silliness too

[@Randoms.tuff1]

THE VIDEO WE HAVE BEEN WAITING FOR 😍😍😍😍😍😍

[@patrykbawlowicz7804]

Hey Isaiah Thank you for All your video, you inspired me to stark my dunk journey, im 16 and able to dunk with a small Ball and I gone start soon hitting the gym, your videos gone help me for sure a lot, also to figure out how everything works and how I need to train

[@IsaiahRivera1]

Keep it up!

[@ozancanca9740]

Ive been waiting for this video for so long

[@andrewmiller6317]

Great video! Just curious what your last two weeks of training look like leading up to a dunk contest/max vertical test?

[@leok7674]

Would love a Video where you go a bit more in depth about each cycle (structural, hypertrophy etc.)

[@homoruge]

I guess that's where you buy their program

[@veetu9646]

Been waiting for this for a while THANKS SO MUCH

[@IsaiahRivera1]

No problem!!

[@actioncameraspro]

Best explanation out there, thanks

[@IsaiahRivera1]

Glad it was helpful!

[@magnusisyomomma]

Man, over the last few weeks I've been asking what periodization is about, and BOOM! THP with the MONEYY😆

[@CR250rSMITH]

Isaiah's experience has given him a wealth of knowledge of jumping. Him and John are jumping savants

[@tiemokoniambele4789]

Very fun to watch, thanks guys !

[@davemikel3946]

Simple well laid out explanation of periodization and some progression. What level certifications and education do the two of you have? Are you both still in Fort Collins and attending CSU? Born in Estes Park and my wife obtained both her undergrad and masters from CSU.

[@ghxsterfn3407]

Hey Isaiah I've been following you for over a year now and you've helped me gain 8 inches on my vertical. I was wondering which cycle I should do right before a basketball season for peak performance.

[@ChrisJdunks]

Wow 8 inches is huge! Typically a month before the season has very specific (to basketball in your case) elements. Less volume, higher intensity. But it all depends where you are at with your training and how you are feeling. Also I'm not answering on behalf of THP - they might have a completely different answer

[@Shah_111]

@@ChrisJdunks Yo what's up CJ, I'm looking into joining THP and was just curious about what the pricing is like for THP coaching. I went on the website and don't see any prices. I also applied but don't see any available meeting times. I know you might tell me "prices vary depending on what your looking for" but I would like to know how much it cost for just monthly coaching. Thanks.

[@theheebs100]

for me, block periodization was not working. I would build up on attribute, but then I'd switch to develop something else and in the process i'd lose the gains I made in my last block. I was getting nowhere with this style of training. conjugate periodization has me making gains. so long as I dedicate one day to strength and one day to a form of plyos, I find I can use day 3 to either do power work or place more emphasis on either strength of elasticy. I just finished a major deload, so right now I'm cycling what I do on day 3 until I feel like I really know what I want to focus on right now.

[@GarrettAlexanderHouse]

Hey Isaiah! Thanks for posting this. I’m having trouble understanding periodization. I played college basketball and have worked in scientific laboratories, but I’m halfway through and pretty much everything went over my head. I think you know about Ben Patrick and I think his video format might be more accessible. Keep up the awesome work!

[@IsaiahRivera1]

I would watch it multiple times and take notes! Periodization is a very complex topic but we tried to break down into as digestible of a form as we could

[@slapaho1234]

Basically, to train for jumping you have to build muscle mass, muscle strength, strength through range of motion, flexibility, etc. It's too many things to focus on at once, so the idea is to break it down into parts, preferably in an order that makes sense (don't start a heavy lifting program if you dont meet flexibility standards for example) The problem with this video is they have so many nebulous terms for different programs.. In reality periodization training works well because the programs are highly nuanced for specific individuals. TL;DR - Jumping is very complex and a good approach is to break the mechanics down and train them all separately. Periodization training is highly nuanced and the best coach to write a personalized program is yourself.

[@deivysvladimirflorentinope6535]

Please remember that there is a part of those who watch your videos that are Latino, if they added or enabled the subtitles in Spanish, these videos would be a success because they have a lot of information to watch.

[@facts.ab.countries]

for those persons, learn english. simple as that

[@hcgervacio]

Learn english 🥺

[@RoadToBounce]

No mames way

[@peter9243]

@@facts.ab.countrieswtf bro, some people doesn't have the ability/ the resources to learn other languages.

[@M.loading]

Terrible idea, people speak different languages, its a great wa to enhance reach by adding subtitles y​@@facts.ab.countries

[@_.MasonWright]

What a wealth of information, that video was great! Question though, how would you test to see what qualities are better than others?

[@rafaelgalvan9472]

What's up John and Isaiah, hope you are doing great! My question for you guys is: in THP, on leg days , do you seperate the posterior chain from the anterior? Or it's a mix? Sometimes the workout has quad and hamstrings exercises done in the same day, sometimes it doesn't. Other day saw a video of Isaiah talking about doing a workout with skips, power cleans, squats, glute bridges and calf raises and the next day he said that he would do a feel good workout with upper body exercises and some hamstring work. I would love to hear from you guys. Love your content!

[@sarthakkaushikkua8173]

I have a job in which i have to walk too much and stand for hours in a day. I also train hard for my vertical jump in morning. Will this effect my progress?

[@seradtt]

Hi Isaiah, you mentioned that you do McGill Big 3, strength training(expect for 1 day off i guess.), isometrics(15 sets) every day. How do you program your day with these? At what hours you schedule these, i've been trying to schedule these 3 to my day but it has been difficult for me to find the right hours. And do you think there should be anything extra to these that i should do in a day? Like yoga and etc. Grateful for your content🙏🙏

[@oliverionunezsiede7489]

Beutiful video man thanks you for all the information

[@edwardgrenore126]

No matter how you time and split the workout up, concurrent or conjugated, Jump Intent is still King when it comes to improving vertical jump

[@DoubleMagnet]

Hey Isaiah, great content I will definitely be watching this video more than once. I recently did a jumping workout on my own and 2 days later had this funny feeling under my right kneecap (not painful though). I did dynamic stretches before the workout and static stretches after. What kind of structure should workouts follow to avoid this feeling and have stronger joints?

[@JustcallmeBiraj]

Will all the elements micro dosed in does a strength mesocycle even be needed for one foot jumping since you have 0.1 - 0 .2 ground contact to generate maximal force

[@brandomaximus5940]

Awsome video🔥 Question: What are the actual physical qualities of "power" and "elastic" training cycles? Hypertrophy is quite self explanatory: Bigger mooscles. Strength would be most amount of weight moved in a rep or so. What about power and elastic? Is it all on a force velocity curve where power is in the middle and Elasticity is more towards the end? When i watch THP content that shows elastic cycle work, it seems to lean towards "overloading the eccentric w a decent amount of weight+fast".

[@IsaiahRivera1]

Yeah it’s dependent on force velocity curve. Always wanna surf the curve cycle to cycle

[@samuelwilbanks6789]

What periodization would you Recommend for a college basketball player? Dunk day, leg day, rest day 2x a week repeat? Or you have something else in mind?

[@stkdzay]

Sorry if this question makes you mad I didnt even watch the vid bc I been waiting for this one for so long. But u know the 1 week training vid you made for 50 inch. Would I put that as a strength cycle or was that a hypertrophy cycle/ High volume?

[@IsaiahRivera1]

That was max strength/power hybrid

[@slapaho1234]

Isaiah I was watching one of your videos where you mention training with Ben (kneesovertoes) and you said the program wasn't successful for you. Do you go deeper on that subject in any of your videos? I've personally been religiously doing his unorthodox movements like the jefferson curls and tibialis raises and have had crazy success. I was wondering what your thoughts and experiences were with it , and why it failed yet the program after you did so well on? Very inspiring progress boss

[@timmingdali5954]

Hi Isaiah, I was trying to apply on thpstrength, but the "schedule a call" part looks unavailable, no date I can select, and tells me to contact the person I want to schedule a call with.

[@bobson2770]

Great video! What should I do for training structural strength?

[@IsaiahRivera1]

Load management, ISOs, slow strength, extensive plyos

[@squid-_-4383]

If I'm a volleyball player going into a season where I have practice three days a week (Monday, Wednesday and Friday) which periodization training should I do?

[@Izaan2007]

Mon-Jump day Tue - Leg day Wed-Jump day Thu - Leg day Fri - Jump day Sat and Sunday are rest days In the jump days I do plyos and also I jump everyday including Tuesday and Thursday but it is not much intense during that days. Is it good ??

[@Kianishoops]

ruining gains by doing to much volume

[@maximo1882]

Bro you should rest on Wednesday

[@Kaori_a2]

The guy in the Video said „Go to THP and let them write a plan for you“. But how can i let them write one for me? Do I have to contact them. Or is there an option on THP? Im really confused, could someone please help meee

[@grovehomie]

Hey! I have structured my workouts by watching your other vids and watched/read a lot of stuff and iteratively twitched and fixed my program to this point. Can you give me a bit of advice on how I can improve it, if you see obvious fixes? I hope this comment is not too big and you will read it, I desprately need advice. The only big queastion I have is how long should the periods be? During the summer I had been jumping/doing plyos 1-2 times a week and by just doing that increased my jump from barely touching the net to grabbing the rim at 5’ 9.5’’. Two weeks ago I started lifting. My week consists of Push-Legs-Pull-Legs-Rest-Jumping-Legs (Monday to Sunday). On Push and Pull days I do max intent (which may or may not affect my CNS, so maybe I need more rest? but i dont feel like I do yet) weighted dips and pull ups with a whole lotta accessory work afterwards. I do conjugate periodization, did not do structure period, started off with the General Strength period. Plan for a typical leg day: 1. Explosive lift (hex squats, hang cleans) 2. Slow squats 3. Posterior chain (butt/hamstring - hip bridges, RDLS, deadlifts) 4. Calves 5. Can squeeze a few plyometrics exercises in there On Leg days (as you see I do them three times a week) during this phase an example of what I do is: Legs 11 Sep Warm up: dynamic stretch, ankle stretches Isometrics in pain positions 5 sets 1 set mobility in full squat Warmup squats with band Explosive lift trap bar deadlift: 3 reps 90 kg 3 reps 110 kg 3 reps 130 kg 3 reps 150 kg 3 reps 150 kg 5 reps 160 kg Slow Squats (5/5 sec): 5 reps 20 5 reps 30 5 reps 40 5 reps 50 6 reps 80 kg (too fast) 5 reps 70 kg (close but a bit too fast) 6 reps 60 kg (perfect) (try 70 next time, if too fast go 60) Triple jumps: 7 reps 735 cm max RDLs 6 reps 70 kg 6 reps 80 kg 6 reps 90 kg 6 reps 100 kg One legged deep drop jumps 3 x 3 Calves standing 6 reps 95 kg 6 reps 115 kg 6 reps 135 kg 6 reps 155 kg 6 reps 155 kg 6 reps 165 kg Today (19 Sep) I reaplaced trapbar with quarter squats and rdls with bridges: Warm up (same as pervious) Explosive lift quarter squat with a seat under my butt: 10 reps 60 kg 6 reps 80 kg 3 reps 100 kg 4 reps 120 kg 6 reps 140 kg 3 reps 160 kg 5 reps 100 kg 5 reps 100 kg 5 reps 100 kg Slow Squats (5/5 sec): (Skipped the warmup, shouldn’t have) 3-6 reps 60 kg 4-5 sets Triple jumps (without clean landing): 7 reps 753 cm max Bridges 8 reps 100 kg 8 reps 140 kg One legged deep drop jumps 3 x 3 Calves standing 6 reps 115 kg 6 reps 135 kg 6 reps 155 kg 6 reps 175 kg I plan to do this phase for 4-6 weeks, then switch to more explosive work phase (more weighted jumps and explosive lifts like trap bar deadlifts and banded back squats), after that a specific phase with a lot of weighted and unweighted ploys, than 1-2 weeks of just jumps/plyos and back from the start. I think I might have put too much info here so if you want to hide this comment can you please still put a reply somewhere here or DM me the reply to IG (@grovehomie). THANK YOU!

[@daryllaguila7862]

how often do you repeat a workout in a mesocycle?

[@HiBye-zq1mi]

When should I start periodisation training? After a year or two of training or at the beggining?

[@giftedhands1555]

Hello Isaiah. Excuse me. What does the THP stand for?

[@barryjohnson3446]

Whats better for jumping smith squat or free weight squat

[@vibalas]

yo isaiah and john how do you put emphasis on 1 quality

[@Epic_Threads_644]

Is periodization the same a a splitworkout and once I finish the cycle can i restart to hypertrophy

[@buddycasas8939]

Inspiring

[@thecheesymango413]

I am going into my senior year of highschool and I am a track recruit going into College for highjump and triple jump. I have been dunk training to get a higher vert and it has gone well with me landing new dunks and having a 38+ inch vertical now. I jump higher off of two and more naturally but I have been trying to focus on one legged bounce because that's what track is about. I want to know the main difference in focus between one leg and two leg jump training.

[@IsaiahRivera1]

Joint angles and ground contact times are the main difference. Also one foot is more dependent on posterior chain and calves

[@DavidRoth-w3e]

@@IsaiahRivera1do you have any exercises for posterior chain to help with that?

[@westimportcars]

Thanks

[@IsaiahRivera1]

No problem

[@Epic_Threads_644]

Which is better to do split workouts or periodization can I do split workouts for as long as I want and once I finish my periodization plan what do I do then. Restart it from the beginning? and if I'm doing a 3day split workout should i keep on adding more weight to my weighted exercises every week while doing the same reps or should i stop at a certain extent.

[@IGLISALIAJ-gl2zd]

Im more of a 1foot jumper my question is should i trqin single joints or multi joints? Idk wt is the best for me so i got like a mix of both of them

[@ThemisticShadow]

How many days do you typically have your athletes working on the weightroom and how many days on the court?

[@ThemisticShadow]

In a week?

[@IsaiahRivera1]

1-2 jump days and 2-3 leg days

[@sc6pe300]

Hi Isaiah, I have signed up for THP twice but I haven't got an emails back, are there any spots left?

[@thisisntsparta5384]

Question.. is it better to do explosive jump workouts (explosive quarter squats for example, etc.) on your leg day where you'd typically train for strength, or would you do that on a separate day like with plyometrics?

[@lonewolf4663]

I hope pro dunkers can get into NBA dunk contest!

[@jacklo826]

Isaiah I applied for thp a couple weeks ago, when should I expect to hear back?

[@fundogdog7049]

How many days a week should I train Plyometrics, compared to my lifts, I am in my power cycle right now

[@ballernate9522]

Whats the difference between strength power and elastic cycles

[@joschlc]

any examples of exercises that you would program for each specific cycle?

[@domidunks]

Let’s say you do 12 cycles in a year, could you run those same 12 cycles the next year or will you need to adjust based on how you responded to certain cycles?

[@Karaage_]

How many times a week do you do resistance training and how many times a week do you have jump sessions during the structure and hypertrophy phases? How do you adjust the volume or intensity to do so within one week and does it involve jumping and training on the same day or having easy, medium, and hard days? I have the same question for the rest of the phases, but those two phases are what I'm currently interested in. I'd also like to see what the structure phase looks like in general and I would like to see how the situation changes when the athlete is required to do their sport 2 or even 3 times a week at full intensity.

[@IsaiahRivera1]

Right now it’s 1 session a week and 3 lift days. And yes I have jump sessions during those phases. And for hypertrophy intensity drops or stays the same week to week and volume increases

[@IsaiahRivera1]

Usually will back off the volume and intensity after my jump session within the week

[@sam.williams0956]

Hey Isaiah how long did it take you to go from grabbing the rim to dunking. Should I be a while as you’re jumping with the ball or should it be short as you can already grab the rim?.

[@ArmantoR.8]

Is it like more deep ROM exercises more specific to two feet like can help more

[@JBrideTV]

What Ressources would you recommend for people who want to dive deeper into periodization

[@IsaiahRivera1]

Bompa periodization is a good book

[@Jamesdunks12]

I am 5'8 and can get have my hand over the rim. What can I do to get 1 to 2 more inches?

[@georgepetrou501]

Do whatever you've done up to this point. Very impressive hops btw

[@kakosthetics]

Thanks goat

[@tommyprogress]

In what instances would you sprinkle in block periodization in a mostly conjugate macrocycle? And what are some good books to further research periodization? Thank you 🙏

[@IsaiahRivera1]

We very rarely use block. We’ll use it mostly with beginners

[@IcemanBusiness]

Is it possible to periodize my workouts with this information since I don’t have a personal trainer or something else.

[@IcemanBusiness]

also would the hytrophy cycle be like gaining muscle mass?

[@jdabelado716]

I see. *I don't get it* Well, I mean. What exercises are inside each periodization? No clear example for first-timers hearing those terms

[@lhadrummer5756]

Should i jump a lot when im sore?

[@IsaiahRivera1]

Doing the thing that made you sore is the best way to get rid of soreness(doesn't apply to PAIN)

[@oscarb8645]

How many lower body strength days do u do per week?

[@mattlee9021]

Are the movements/ exercises that focus on your body’s structure iso/the level at which you build your workouts from type 1 to type 2 and so on? And if so how can you build your body and tendon structure while still working on strength or explosiveness?

[@IsaiahRivera1]

It’s stuff like ISOs, slow tempo squats, depth drops and the like. And to keep those in just use those movements as your main feel good lifts around once a week, typically after a jump day

[@grabsonasmr]

Hi Isaiah, whats the range of age that athlete will jump the highest, when does the performence get worse? I know its diffrent for others but around what age that usually happens

[@IsaiahRivera1]

Not sure tbh. John is jumping his highest ever at 30 years old.. so who knows what the limit is haha

[@jarretbristol]

how do i periodize training if i’m playing basketball year round? i’ve had patellar tendinopathy for 2 years and i’ve done isos and slow squats to help but having basketball all the time just makes it worse any thoughts?

[@IsaiahRivera1]

It's veryyyyy difficult to periodize training when playing team sports year round. It's why most pro basketball players have sh*t training

[@jarretbristol]

what would u recommend i do about it?

[@ChartreuseMoose7]

How can I start dunking if I can touch the rim, but lose the ball as I'm trying to dunk?

[@tsunakun3359]

To dunk the ball u will need a couple more inches over the rim

[@michaszefit0]

so what kind of training should i do if i want to jump my highest from november to february, should i focus more on power or strength or jump a lot and do less training at gym these couple months ?

[@IsaiahRivera1]

Use the other months of the year to go hard in the weight room. And in season just lift to stay healthy and maintain strength

[@JavanGood]

So how do rest days factor into periodization? Or does Isaiah simply not have rest days.

[@IsaiahRivera1]

I rest around the same year round, and deload weeks I usually take out the general days

[@ericlunchables]

Is there any difference in training between running into a jump and training your standing vertical?

[@IsaiahRivera1]

Standing vertical is slower

[@tiokaneko347]

What do you normally focus on in basketball season?

[@IsaiahRivera1]

Staying healthy aka the “structural” workouts

[@mikeb3167]

I figured it out….John looks like Kevin bacon .. 😂

[@premiumaimbot2980]

How do you plan your training before a competition?

[@IsaiahRivera1]

Just time the deload with when I have to compete

[@lucademirtas2495]

Background music?

[@pablodavid1908]

Nice, do jump sessions with only 1 foot

[@charlesborel8493]

How many times a year do you “peak” ?

[@IsaiahRivera1]

Around once a month

[@IsaiahRivera1]

And BIG peaking periods 3-4 times

[@charlesborel8493]

I’m assuming once a month on deload weeks. And 3-4 big periods of them about 3-4 weeks long. Been pounding away at the heavy weight time to fly !!!!

[@pablodavid1908]

Thank you i want to get my first duuuunnki

[@IsaiahRivera1]

You got this!

[@decker5758]

Is having a 2x bodyweight squat & 2.3x bodyweight deadlift enough for a solid foundation of strength, or is that still considered 'underdeveloped'?

[@IsaiahRivera1]

I wouldn’t worry over specific numbers.. just keep getting stronger!

[@omeralpkaya]

first