Top 5 Tips from Guiness World Record Vertical Jumper KingDac

[@TheMovementSystem]

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[@King_David_97]

Thanks for the help. It's hard to learn about ploymetrics.

[@madhavcb8168]

Thanks I needed this

[@bastenfischer955]

Cheers Matt, I really appreciate your Videos and use many ideas for my own Jumping Program. So I got one question about the exercise selection for my Strength phase: Which Plyometric jumps would you recommend for a strength focused meso? I am currently in the deload week of my Hypertrophy phase. So far I always started with bodyweight plyos and then went for leg hypertrophy. My three exercises of choice were a 3 step approach Jump, Counter Movement Jumps and straight leg Bounces. For the second meso, I want to combine some more heavy plyos with strength training. Which exercises can you recommend? I'm open to any suggestions you guys have got for me! Cheers, Niko

[@YouilAushana]

These people don't care about you or your problems.

[@sscswimmer1]

I was just thinking about isometrics in training. How much fatigue does it bring in the body vs concentric or eccentric movement? Specifically, could it be used in a taper phase to keep neuromuscular activation while keeping mechanical breakdown low?

[@TheMovementSystem]

🎯 Spot on! Great approach for a high neuromuscular stimulus without as much mechanical loading specifically the potentially more fatiguing eccentric phase

[@sebastiancordovez273]

Thank you so much

[@QuangNguyen-vf3nz]

Regarding overcoming isometrics, instead of trying to push into the bar under the safety pins, how about using a weight that is a bit higher than my max PR in a pin squat? On a good chance, I might get a new PR, but even if I can't lift it, it's still within the overcoming isometric threshold.

[@TheMovementSystem]

Yea you can do that just takes more time to load up the plates but definitely works

[@rz9wb]

There was an episode on sportsscience or another show dedicated to vertical leap, I can't find it on YT anymore. They said a person cannot remain in the air any longer than 1 second, unless they have a tail twirling on their way up like cheetahs do, making it physically impossible for them jump any higher than 50". Have you seen the episode? They used some gravity formula that said if you rise for 1 second, then .5 seconds of that time is spent going up, while .5 seconds is spent going down. I think they also measured Jordan at .92 seconds in the air in the episode during freethrow line dunk footage.

[@rishus9604]

Hey thank you for the tips, would a 3 day only plyos and 2 day strength be a good split?

[@jeffersonesteves4759]

For a week? Do some rest days 🙏

[@GovindSharma-ph5zv]

I got a question! I’m 5’7 1/2 or sthg I calculated that if I had a 45inch vert It’d be just 9.3ft’ sthg so I still can’t touch the rim right? N already jump almost upto 9ft like my hand touching Where am I going wrong is it in the calculation or what I don’t understand or am I on point 🙂

[@yurachimysterio]

You should compare your standing reach to how high you can touch when jumping,for example my reach is 7' and I touch 10 feet when I jump which means I have 3 feet vertical

[@gmaxsfoodfitness3035]

Are you trying to touch the rim with your head? Nate Robinson who the NBA measured at 5'9 (probably in shoes) but was officially 5'7 3/4" in college had a 46 inch vertical and could do a 180 between the legs (saw him do it in training but he never did it in the dunk contest). You're about my height (I'm 5'7 3/4") and I could grab rim at any park I went to (and the Basketball Hall of Fame) with a max vertical no more than 35" or so but most rims are usually about 9 feet 9 inches but I still jumped high enough to touch 10 feet and a little over that. Your height and being able to touch the rim with your hand are not the same thing.

[@GookSquadGaming]

It’s over bro you won’t be able to dunk

[@liamharreman1432]

Thnx for the video Matt! You advised to incorporate at least 3 plyometric trainingdays per week. Should all these 3 trainingdays be intensive plyometrics? Or could you do for example 2 intensive trainingdays and 1 more extensive based plyometric day? So you could spread out the intensity over the week for less experienced athletes

[@TheMovementSystem]

I like 3 days that include intensive plyos + lower volume daily extensive plyos (Ex: included in warm up during upper body days). But of course this isn’t the only way to do it

[@TenSaikyo]

Sir Does Extensive plyos improve vert and speed? I think it improves stretch shortening cycle and ground contact time somehow? 😅

[@TheMovementSystem]

Yes. There are several mechanisms such as improving SSC, tendon stiffness, and anticipatory muscle activation

[@TenSaikyo]

@@TheMovementSystem ok sir. It means doing extensive plyos alone can improve vert and speed? How bout overspeed sir? Is it a extensive type or intensive?

[@Except2daT]

How many quarter squats should I do?

[@Theplaymakers_57]

If i do this workout everyday will it help or do I need to take breaks in between?

[@goaliegrizz8925]

Are you doing any vert exercises?

[@King_David_97]

*Approaching the rim. Dak Prescott. Can you dunk a basketball? LMK. It's the main goal in my life.

[@o.p.guadarrama9996]

when you say not to train like a bodybuilder, do you mean to train like an athlete?

[@joyboyboy]

Is Darius still operating his training programs. The phone number and email address on his website doesn't work

[@dangeworsky1597]

I think Isaiah Rivera holds the record for vertical jump 😅

[@paolobruno7352]

What percentage of the 1RM for the quarter squat?

[@TheMovementSystem]

You can use a load similar to what you could do for 3-5 reps full depth reps but do fast quarter reps with it instead.

[@cdl34453]

@@TheMovementSystem should I come down slow (eccentric) on quarter squats then explode up fast or vice versa ?

[@shfcoaching]

Yo! Why do some say that have a 42 inch vert, bit when testing in a in standing vert test its only 19 inches?

[@gmaxsfoodfitness3035]

That sounds off. Most people have a higher vertical when they run or take a few steps before jumping so the standing test typically isn't as high as their absolute best vertical aka max vertical jump. Also anyone with that much of a difference between their max vert and standing vert is lying or that 42 inches is how only how high they can box jump which is much different obviously since you bring your legs and feet up to get on the box.

[@shfcoaching]

@gmaxsfoodfitness3035 thx brosef!! I understand the standing vert test is to measure power, which is much different than a running or approach style jump. In the collective, I think a lot of people mix the two up, and what they really mean is running jump, but no one says anything, lol.

[@gmaxsfoodfitness3035]

@@shfcoaching All good man no problem. Yeah to differentiate the jumps the standing vert is usually just called vertical while the approach or running jump typically is called Max vertical. Occasionally due to how they train their legs, some people may actually jump higher in their standing vert than their running jump but it is rare. Years ago in high school at 5'7, even if I only took one step I'd always jump significantly higher than if I just did a standing jump (I could barely touch rim standing but I could easily grab rim if I took one step or more). Some power jumpers can jump higher off standing vert than running (there's a 5'4 Asian dude who is like that, he can only dunk if he's standing under the hoop but couldn't jump as high when he ran into it lol never seen that before).

[@shfcoaching]

@gmaxsfoodfitness3035 you still playing right now. How's the jumps?

[@KonstantinosEvgeniou]

why by using our arms (countermovement) we can jump higher than without using them

[@TheMovementSystem]

You can jump about 10-20% higher with the arms than without

[@KonstantinosEvgeniou]

@@TheMovementSystem yeah but why?

[@TheMovementSystem]

@@KonstantinosEvgeniou The momentum of swinging them up adds to the power of the legs

[@KonstantinosEvgeniou]

@@TheMovementSystem I am thinking about it from a kinesiology perspective: So during the descent, the arm swings down = glenohumeral joint extension, thus moving the whole shoulder complex (sternoclavicular, acromioclavicular and scapulothoracic) and then? is it through the anterior tilting of the acromioclavicular joint and the insertions-origins of tendons and ligaments of the spine-scapula pulling the thoracolumbar spine into flexion? Thus, the spine flexion causes the pelvis to move and increases the momentum of hip flexion (lengething more the prime movers like the quadricep and glueteus max muscles)? But for the ascent, the opposite happens and the extension of the hip is helped by the momentum of the glenohumeral flexion?

[@connorking984]

What is my man trying to say, it's because you store the increased time with the down and spend the momentum on the way up. All that stuff might make a difference (I have no idea) but just by feel you can tell it's mostly the momentum of pulling your arms down​@@KonstantinosEvgeniou

[@baconpenguin5405]

Is a thirty inch box jump good for a 12 year old no step in

[@YouilAushana]

You have to be joking all these are infants exercises. You show the morally lowest of our society and raise them up as if they were special. Don't worry you will soon see the error of your ways.

[@TheMovementSystem]

What exercises do you like?

[@gmaxsfoodfitness3035]

What's wrong with you? You sound like you're threatening him or something. Relax.