Yes still need plyos! But most will be stationary. Best exercises for standing vert would be squats, deadlifts, power cleans, high pulls, dumbbell squat jumps, trap bar jumps, depth jumps, etc etc. All exercises where you’re jumping or using two feet in a stationary stance (not a split stance).
So when I’m periodization should you be doing certain lifts and plyometrics that part really confuses me like with the force velocity curve, should you do a little bit of everything all at the same time increasing all aspects simultaneously or should you wait until later cycles to do like sped strength and speed stuff?
Thanks Coach for this informative video! Doing Elite Vertical Academy (EVA) program from Overtime Athletes. Some of these exercises you mentioned are not in it (Hurdle Jumps, Banded Jumps). Am I in good hands? Saw your review on Overtime Athletes, but you only covered "The Flight System" 2 years ago. Have you looked at EVA?
I haven't looked at EVA yet, but yes you're in good hands. Chris Barnard knows what he's doing for sure. Keep in mind that you don't NEED all of these exercises in a plan. These exercises are just a means to improve any given parameter of sports performance. For banded jumps and hurdle jumps, they're just a great way to work the stretch shortening cycle and reactive strength, as well as a few other qualities. But many other exercises can do that same thing!
I have that program but I stopped because I tore my acl n two Mencius which took my a while to recover I think Chris Barnard does not take injury prevention serious for example he told me to 4 days of high intensity ploys n doesn’t have a warm up or rest periods but back to your question yes hurdle jumps are not in the program but they do have power bounds which technically hurdle jumps also they have assisted ploys which is similar to banded jumps
Nope, sorry my guy. Unfortunately the weighted program is a paid program now. The body weight program has an option to add weights in phases 2-5 though!
As someone who's also trainer's vertical jump... I do agree. I would add some type of split jump, toe hops and weighted explosion. Oh along with the most important of all maximal attempt jumps via vert tech and or dunking on a small rim.
Yo coach , ive been doing vertical workouts for around 2-3 months with dumbbells that are 8 pounds each. I now am capable to handle 20 pound dumbells, for exercises as squats, split squats etc, how many reps + sets should i be doing?
If we’re only talking about those two factors, then it’s overuse for sure. Diet plays a role but 99% of the time it’s overuse. And keep in mind, you can work your way up to high loads and volumes so that it’s NOT overuse. But you have to work your way there. Jumping to a huge workload can cause the knee pain too.
Bro i was working on my vertical jump where in 1st month i worked on absolute strength where i was lifting super heavy in almost every exercise and on 2nd month i lower the weight to 60% moving it as fast as i can and also increasing weight progressively and added low levels plyos once a week and in third month i have increased the intensity in weights and plyos and also started my basketball workouts and after 3months took rest for 1week and now i am confused that what should i do now??! Can you guide me what would be the greatest way for me now at this point for increasing my vertical jump?? Please help! Support🙏
That's probably the best exercise you could do. You could get pretty great results with just that, although I would do all 100 at the same time. Not split up throughout the day. 10 sets of 10 with light weights, increasing the weight each month from 5lbs to 10lbs to 15lbs, etc. Also - I would probably do it every other day. Not every day. Or at least do one week every day, the next week every other day for a little rest. This will bring major results but if I would add another one or two exercises, it would be sprints for reactive strength, and then actual jumping trying to dunk.
Keep making these videos and no one's going to buy your program, btw followed your knee rehab exercises and there is no pain just a slight numb kinda feeling when waking up so can i hit the gym and start low level plyos like jump rope? Thnks in advance. 🙏
Not sure if that's a good or bad thing lol. Glad you found the videos useful. Yes, as long as you wake up and there's not sharp pain or aching pain, you can start to hit some low level plyos. Appreciate the comment and the support!
A lot. But it effects it more if you gain weight easily. If you easily put on body fat then your weight will be higher due to poor nutrition, leaving your vert lower due to relative strength. But if you are always lean no matter what, it has less of a negative effect. Then it comes down to what you’re putting in your body and if you have the right amount of protein to properly recover from workouts, the right kinds of fats for hormone production, carbs for energy stores, etc etc. Nutrition really helps the body work as efficiently as possible, but I’d say that you could still get away with eating trash and jumping high if you’re a younger athlete. BUT - always better to apply proper principles and make them habit.
You're going to want lower rep ranges. If you think about it, doing 100 in a row you would be super tired by the end - meaning that each jump towards the end is not as effective as the beginning jumps. Because you're not able to produce as much power due to using up your energy. For this reason, the beginning reps of a set are always most effective. It really depends on how many days you're going to do repeated DB Squat jumps, how many other exercises you're going to do in that workout, and how much weight you are using. But if that is the ONLY exercises you're doing, and you're using light weights, I would do 5 sets of 10 reps, two times per week. To give you an idea, if I plan a full workout for one of my athletes - they may only do this exercise for 4 sets of 4 reps, or 4 sets of 6 reps. Three times per week. That is if they are doing a full plan. Hope this helps.
@@NathanaelMorton yes thank you that helps. I only asked and maybe it was a different workout but someone said continuous squat jumps , and you told them to do 100 not 10x10. In my workout yesterday I did 5x10 but I also did plenty of other workouts along with it. So I believe what your saying now would be lower the rep range suck as 4x6 now. I had 10 pounds in each hand. Let me know if I understand that now.
Why do you always have to move the weight fast? If you develop strength and then practice applying it through your skill isn't that the formula? And it's safer for your joints too. Jay Vincent - a HIT guy - and a couple NFL strength coaches talk about this...that it's a myth that you increase "force". All you can do is increase strength and then practice applying it directly in the skill (jumping) that you want to do.
That is absolutely not true. A myth that you can’t increase force? We literally have force plates that allow you to show increases in force between each rep.
Explosiveness or force increase doesn't seem to be happening from practicing moving the weight faster...since explosiveness is skill specific not a generally trainable thing. So the increase in force that happens seems to be coming mostly from general strength gains from weight training correctly...and then the athlete using those strength gains specific to their skill (ie practicing dunking etc)...wherein they learn to activate or use the potential of the strength gains they created. Which means moving the weight fast isn't really doing the trick...it's only creating more wear and tear potentially (even though I know you advise people to do slow eccentrics). I'd love to hear an actual debate on this because it seems to make more since to just train for strength slowly and then practice dunking or thr actual skill. Here's the short 45 sec clip talking about it. I wish more people in this world talked about HIT training related to vertical jump th-cam.com/users/shortsULa6iXTfhoU?feature=share
PROGRAMS & COACHING:
bit.ly/3sTf1bP
Jump
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Jump
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JUMP
GOAT. Needed this. Gave us knowledge and we'll put it to action.
Let’s gooooo! 🔥🔥
These are just amazing, i got some weird looks doing these but I don’t care, these exercises are incredible.
Yes, we love the weird looks :)
Loving these videos man. How many exercises should you do in 1 Plyo session? And reps to sets ratio?
Thanks for the vid! Much appreciated! 👊🏻
Amazing video I think you should do one with best upper body exercises for basketball players ‼️
Wow that would be dope for sure. I think I will 🙂
Could you please review the Mac Mclung jump program by PJF performance?
Yeah got it coming 👍🏼
Special thanks in deeply and easy way to explained!
Appreciate you!! Thanks for watching and commenting!
Thanks coach! What if I want to gain only a standing vertical (no running), do I still need plyos? What type of workouts should I be focusing on?
Yes still need plyos! But most will be stationary. Best exercises for standing vert would be squats, deadlifts, power cleans, high pulls, dumbbell squat jumps, trap bar jumps, depth jumps, etc etc. All exercises where you’re jumping or using two feet in a stationary stance (not a split stance).
please answer this question 12:00 this range will maximize force and speed but how many sets and reps.. do we go to failure? thx
So when I’m periodization should you be doing certain lifts and plyometrics that part really confuses me like with the force velocity curve, should you do a little bit of everything all at the same time increasing all aspects simultaneously or should you wait until later cycles to do like sped strength and speed stuff?
Good morning Nathaniel
Can girls practice this regime if training?
If yes. How young can we start?
Thank you
Anwar
Noti squad! great video coach, this is gold....
Noti squad and when you go back to reviewing programs can you review kurt Howard jump program?
JUMP! Can't wait to do your jump program!
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Full of knowledge and yes absolutely interesting video ❤
Appreciate you brother!! ✊🏼
Noti gang! always coming in clutch
Thanks Coach for this informative video! Doing Elite Vertical Academy (EVA) program from Overtime Athletes. Some of these exercises you mentioned are not in it (Hurdle Jumps, Banded Jumps). Am I in good hands? Saw your review on Overtime Athletes, but you only covered "The Flight System" 2 years ago. Have you looked at EVA?
I haven't looked at EVA yet, but yes you're in good hands. Chris Barnard knows what he's doing for sure. Keep in mind that you don't NEED all of these exercises in a plan. These exercises are just a means to improve any given parameter of sports performance. For banded jumps and hurdle jumps, they're just a great way to work the stretch shortening cycle and reactive strength, as well as a few other qualities. But many other exercises can do that same thing!
I have that program but I stopped because I tore my acl n two Mencius which took my a while to recover I think Chris Barnard does not take injury prevention serious for example he told me to 4 days of high intensity ploys n doesn’t have a warm up or rest periods but back to your question yes hurdle jumps are not in the program but they do have power bounds which technically hurdle jumps also they have assisted ploys which is similar to banded jumps
Is it possible to get your jump program with weights as it was (30 days free trial version)?
Nope, sorry my guy. Unfortunately the weighted program is a paid program now. The body weight program has an option to add weights in phases 2-5 though!
@@NathanaelMorton Reasonable, thx for answering
Can deadlifts with a heavy tire work the same way as a trap bar deadlift
As someone who's also trainer's vertical jump... I do agree. I would add some type of split jump, toe hops and weighted explosion. Oh along with the most important of all maximal attempt jumps via vert tech and or dunking on a small rim.
Nm ..I checked the list and you got weighted explosion (squat jumps with dumbbells)
I got the toe hops and maximal jumps. Didn't have a split jump though! That's great thinking.
AMAZING! Also by the way, can ytou make a video on vertimax?
Yeah I can. It’s great but can be simulated without spending the thousands of dollars on the machine.
JUMP love the videos
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JUMP !
hey coach, i'm just finishing up my junior season and i really want to increase my vertical heading into my senior season !
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Appreciate you man. Great content
Yo coach , ive been doing vertical workouts for around 2-3 months with dumbbells that are 8 pounds each. I now am capable to handle 20 pound dumbells, for exercises as squats, split squats etc, how many reps + sets should i be doing?
Im a 15yr old and i really wanna start doing ghm but i dont know how to start or what to start wit😬😬 could really use some help!!
The Resistance bands squat jumps. What weight dumbbells you using for those? I only have 50s and 25s
I was using 50's!
"Jump".Keep it up man. 💯
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FOR HOW LONG OF A DISTANCE THE SPRINTS FOR BEGINERS?
AND HOW MANY SETS AND REPS ?
This is straight 🔥 💯
Appreciate you Kaleb! 🔥🔥
Cause of knee pain is over work or deficiency of diet?
If we’re only talking about those two factors, then it’s overuse for sure. Diet plays a role but 99% of the time it’s overuse. And keep in mind, you can work your way up to high loads and volumes so that it’s NOT overuse. But you have to work your way there. Jumping to a huge workload can cause the knee pain too.
What of the ankle leg weights
Should we prioritize jump technique over plyos or vice versa?
Noti squaaad!!!
Bro i was working on my vertical jump where in 1st month i worked on absolute strength where i was lifting super heavy in almost every exercise and on 2nd month i lower the weight to 60% moving it as fast as i can and also increasing weight progressively and added low levels plyos once a week and in third month i have increased the intensity in weights and plyos and also started my basketball workouts and after 3months took rest for 1week and now i am confused that what should i do now??! Can you guide me what would be the greatest way for me now at this point for increasing my vertical jump?? Please help! Support🙏
Can you review jump science please
Will doing 100 weighted quick squat jumps per day increase my vert from 30 to 40 or do I have to do more variation.
That's probably the best exercise you could do. You could get pretty great results with just that, although I would do all 100 at the same time. Not split up throughout the day. 10 sets of 10 with light weights, increasing the weight each month from 5lbs to 10lbs to 15lbs, etc. Also - I would probably do it every other day. Not every day. Or at least do one week every day, the next week every other day for a little rest. This will bring major results but if I would add another one or two exercises, it would be sprints for reactive strength, and then actual jumping trying to dunk.
I just have 12 inch bench to do depth jumps from what should i do
Jump off of the bench so you fall extra height
Thanks
Noti Squad 🔥🔥
Noti squad 👍🏽
Noti squad 🥳🥳
What’s the difference for split squat with or without DBs? I feel the only difference is my grip
I mean the load is the main difference lol. More load = more force and less velocity. Less load = more velocity and less force.
@@NathanaelMorton ah ok so how many sets and reps to do for the split squats? 😅
Noti squadd
You the real deal!
Skitit!!! 💪🏼
Noti squad!
Keep making these videos and no one's going to buy your program, btw followed your knee rehab exercises and there is no pain just a slight numb kinda feeling when waking up so can i hit the gym and start low level plyos like jump rope? Thnks in advance. 🙏
Not sure if that's a good or bad thing lol. Glad you found the videos useful. Yes, as long as you wake up and there's not sharp pain or aching pain, you can start to hit some low level plyos. Appreciate the comment and the support!
Noti Squad!
NOTI SQUAD!
Noti squad
Noti Squad
First here😃
how much does nutrition effect vertical jump
A lot. But it effects it more if you gain weight easily. If you easily put on body fat then your weight will be higher due to poor nutrition, leaving your vert lower due to relative strength. But if you are always lean no matter what, it has less of a negative effect. Then it comes down to what you’re putting in your body and if you have the right amount of protein to properly recover from workouts, the right kinds of fats for hormone production, carbs for energy stores, etc etc. Nutrition really helps the body work as efficiently as possible, but I’d say that you could still get away with eating trash and jumping high if you’re a younger athlete. BUT - always better to apply proper principles and make them habit.
''JUMP'' kinda feeling great
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kettle bell swings
For repeated db squat jumps how many sets and reps should I do? Or should I just do like 1 set of 100 or spilt that up to like 4 sets of 25?
You're going to want lower rep ranges. If you think about it, doing 100 in a row you would be super tired by the end - meaning that each jump towards the end is not as effective as the beginning jumps. Because you're not able to produce as much power due to using up your energy. For this reason, the beginning reps of a set are always most effective.
It really depends on how many days you're going to do repeated DB Squat jumps, how many other exercises you're going to do in that workout, and how much weight you are using. But if that is the ONLY exercises you're doing, and you're using light weights, I would do 5 sets of 10 reps, two times per week.
To give you an idea, if I plan a full workout for one of my athletes - they may only do this exercise for 4 sets of 4 reps, or 4 sets of 6 reps. Three times per week. That is if they are doing a full plan.
Hope this helps.
@@NathanaelMorton yes thank you that helps. I only asked and maybe it was a different workout but someone said continuous squat jumps , and you told them to do 100 not 10x10. In my workout yesterday I did 5x10 but I also did plenty of other workouts along with it. So I believe what your saying now would be lower the rep range suck as 4x6 now. I had 10 pounds in each hand. Let me know if I understand that now.
Hey mr Morton remember me Luther
Yeah wassup bro 💪🏼 hope you doing good
What about lunges?
🤝
Can somebody thats incorporated these exercises please comment here with actual feedback??
Why do you always have to move the weight fast? If you develop strength and then practice applying it through your skill isn't that the formula? And it's safer for your joints too. Jay Vincent - a HIT guy - and a couple NFL strength coaches talk about this...that it's a myth that you increase "force". All you can do is increase strength and then practice applying it directly in the skill (jumping) that you want to do.
That is absolutely not true. A myth that you can’t increase force? We literally have force plates that allow you to show increases in force between each rep.
Explosiveness or force increase doesn't seem to be happening from practicing moving the weight faster...since explosiveness is skill specific not a generally trainable thing. So the increase in force that happens seems to be coming mostly from general strength gains from weight training correctly...and then the athlete using those strength gains specific to their skill (ie practicing dunking etc)...wherein they learn to activate or use the potential of the strength gains they created. Which means moving the weight fast isn't really doing the trick...it's only creating more wear and tear potentially (even though I know you advise people to do slow eccentrics). I'd love to hear an actual debate on this because it seems to make more since to just train for strength slowly and then practice dunking or thr actual skill. Here's the short 45 sec clip talking about it. I wish more people in this world talked about HIT training related to vertical jump th-cam.com/users/shortsULa6iXTfhoU?feature=share
JUMP
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JUMPP
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Has anyone told you that you look like Khabib
Nope lol. Wish I could fight like him too 😂 I’d quit this jump stuff and go knock dudes out
Jumppp
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Have you received Jesus Christ inside of your heart?
Yes, in Islam Jesus is a messenger, not god
Can deadlifts with a heavy tire work the same way as a trap bar deadlift
Noti squad !!!
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