I ve seen some of your videos man, your vert progress is the best thing I have seen in a while, respect and congrats on the results of hard work and sweat
In my prime (hs and college) I was squatting heavy - 450 max and my vertical was up there. I could dunk as a 5’10 white guy. Squats helped me a ton with explosive power in jumping and running. Highly recommended exercise for sports.
@@JesusChristIsLord777. heavy squats were the foundation but I did machines, lunges, etc. heavy deadlifts, power cleans, they all helped with explosive movement
I see you're doing the clean pulls with the Nike Dunks. Obviously you're not a Oly lifter, you're a pro dunker :) but what do you think about doing them with the Romaleos? Anyways awesome video man, hopefully I'll get my first dunk one day
yo isiah have you ever thought about doing the triple or long jump? you could be something special especially in the triple. really fun too i would love to see you give it a try
You should always do calf raises while standing. The gastrocnemius muscle is a biarticulate muscle which is in active insufficiency when the knee is bent and the ankle is extended. In other words it's not active. Switch to standing calf raises with a barbell or in a Smith machine.
Hey isaiah has your standing vert improved from the 36” you tested a while back? Still seems strange to have a near 50” max vert but 14” less standing haha
Why do you think of the trap bar deadlift vs back squat debate for vert? Is there a reason you choose to do conventional deadlifts and squats and not trap bar DL and squats?
I wish I could do this. My knees hurt too much, I’m only 36 but still like playing rec volleyball, so want to jump higher, but the knees have a tough time holding up. Probably need physio or maybe anti-inflammatories?
Only if u able to move big weights FAST 1sec = 1 rep, slow strength doesn't transfer. Try 16"-18" Box Squats with big weight FAST touch and go for 2-5reps
That's so inspirational. I do have a question tho, how to be stronger without the heavy plates? I don't have an access to gym so I can't do the low reps and high intensity exercise like that. Can I still jump as high as you without doing the heavy weight? And if yes then how should I lift with the low weight? Thank you in advance!
Unfortunately it doesn't really work like that Doing heavy weight for low reps encourages the muscles to develop in a way that allows them to exert energy quickly causing higher jumps Doing low weight will do the opposite as you won't be able to jump as high but you will have better muscular endurance
Pistol squats, jump squats, horse stance, deep horse stance with short hops, box jumps, sumo stomps, squat and hinge forward, side to side squats, one legged forward jumping, sprint up hill
I’ve been lifting weights for more than 15 years and using basically the same methodology as you (heavy compound lifts, only lifts and some Plyo) but my VJ and speed always remains the same. The time I stopped to lift weights and focus on cardio, jump rope and calisthenics, my VJ increased a lot and also my speed. No more sore joints and muscle.
Probably just means you didn’t do them explosively enough… fast twitch muscles are much better for jumping than slow twitch so you have to make sure to do any exercises with umph. Jump rope is perfect.
The most important thing that isn’t discussed is strength to bodyweight ratio. The cardio made you get lighter but your strength likely stayed the same.
@@UniversalStand this is also true. I could grab rim at 150 gained a lot of weight up to 194 and couldn’t touch anymore and it wasn’t even fat… but my legs were the same strength while my upper body got bigger. Never skip leg day.
@@TheNamezZ exactly legs are important I’m 6,0 240 I’m not throwing down but I can get off rim grazers and basic two ganders for granted my standing reach is 8 feet nbas pg average is 8 feet 2 inches I played d1 football so leg day was everyday fat can fly
@@ItzKhalilTv do jump rope and plyos and you’ll be able to do a lot… I’ve been working on those and back to grabbing rim at 190 only 5’8. Hope to be dunking soon.
Isaiah I got a question. Would you always suggest squatting to full range like you do in this? I have been squatting like parallel for a long time and I would like to get into full range but it is hard because I gotta swallow my pride and go lighter if I'm going to do full range. Why do you do full range over a parallel squat? Thanks bro.
Yo I was just wondering how long are you sore typically from workouts like these? Whenever I complete my leg workouts I'm sore for about 3/4 days and I'm not sure if I'm overworking myself? Should I reduce the volume/intensity? By the way, do you still work those sore muscle groups while sore?
Hey man, chances are you just don’t do leg workouts regularly enough, or you’re new to them. Once you have more experience hitting legs frequently, you won’t need more than two days ever to recover
@@goodsalad30 You're right actually, I'm really inconsistent with my leg work I'm just now starting to work on them more regularly, what do you think about the volume/intensity? Should I keep it the way it is? Also should I workout sore legs after a day or two if the soreness isn't that bad?
What do you think of Ben Patrick and the ATG program? I've been integrating the ATG split squats into my workouts and my vert increased like 2-3 inches.
In my opinion there are more effective ways to get rid of knee pain and increase your vertical, but the average person and/or untrained athletes will see results from it. My vertical actually decreased during the time I did the ATG program three years ago, I had a video on my experience with it but Ben had me take the video down
@@IsaiahRivera1 In what way did ben make you take that video down? You were very fair and honest in that video, it definitely did not classify as slander right?
Late but I would say Isaiah is right. I feel like if you are starting your athletic journey, it’s a good idea to start with KOT because they essentially prep your body for athletic activities. But if you want to jump higher, THP is the way to go because they actually specialize in this kinda of stuff.
Isaiah I love you bro.. your the best coach and I can’t thank u enough for continuing to help my knees bro… but plz!!! Stop making that smacking spit sound after every sentence in every video u make 😂😭💀 the fans kno what I mean lmao
Hi isaiha i have i question. Im now having like 38 inches vertical but i cant jump that high while dunking with the ball in my hand. Is Pylometrics with weights a good workout for it? Or you have any suggestion?
Not sure what I'm doing wrong. Over the past 6 months I worked up my squat to 2x my body weight (140lb) and I can still barely touch rim. I have good mobility and pretty good jumping technique. Gonna try doing some intense plyos and isometric-focused squats (lower weight than i'd normally get to). Thoughts anyone? Love the vids btw
You're gonna become a better athlete through trial and error, but if I had to give you advice on getting that bounce up it would be keep getting stronger, jump more frequently but never too much, do sprints before your lifting sessions, and if you're overweight at all(I doubt it if you're 140) fat don't fly.
@@IsaiahRivera1 Definitely should be jumping more, and I just started trying a lower volume/more explosive style of training. I never had jumpers knee but after doing an isometric focused lift day I REALLY felt my ligaments in my quad above the patellar (not pain, almost like good soreness). I'm curious to see if this change will yield me results. Ty for the advice
You gotta gain weight bro fat can fly I’m 5’11 240 now and can still grab rim at 25 years removed from sports in high school I was 5’10 200 and could dunk sure if I trained my legs a month I’d dunk again reason saying this even the skinny current dunkers like ja morant are 170-180 spud Webb was like 5’6 almost 140 like 138 or something
split squats and deadlifts together. one of my personal favorite combos. but I wanted to ask if there is a reason you called doing clean high pulls a mistake. I've started using clean high pulls and hang high pulls recently, and I'm really enjoying the results. Is there a reason I should be doing just regular clean pulls instead?
You every think about getting a NSCA or any other type of certification and working with athletes? You know the theory, but you have also seen the benefits put into practice. Would great to see you work with other athletes. Apologies if you already do have a background in Exercise Science or some type of accreditation.
these exercises are exactly what not to do if you want to jump higher. These are basic strength lifts, but this workout definitely should not be considered jump training
You think you’ll ever experiment and do some heavy upper body training along with your jump training and see what happens if you gain mass in the upper body and see how it positively or negatively affects your vert? Or is that too risky for you at this point? Like even in the THP podcast about upper body training you guys didn’t give a straight answer about it 😂 some guys say it helps and others say it hurts or limits the vert gains
i have something in my left calf, it gets crampy so easily and i dont have any cramp issue in any other part of my body. i dont really know what to do should i rest and do you have any advice on my problem?
how do u train your foot to pick up faster. the thighs. why dont u do an exercise for em? is there a reason. where is your growth comming. i mean returning energy ibto the ground is important tondunkmbut yea
Monkey foot/resistance band or kettlebell hip flexor lift is a good way to train. That, he does exercise the quads which is what you mean by thighs...squats and all of his jumps do so
@isaiahRivera Eventually your going to damage your knees squatting so low with that heavy weight. You only want to do that type of stuff for stretching. Take it from an unknown goat in dunking, that cares about your well being, stop doing it. Go 90 lowest 70 degrees, with weight like that.
Could you do a video on recovery and building strong knees?
Yessir!
Kneesovertoes guy
@@charlie_pythonian8456 he is pure garbage uses 0 science
@@charlie_pythonian8456 block this man^
@@charlie_pythonian8456 THP> Kneesovertoesguy
I just love the growth my boy 🙏🏽❤️unreal
Your a big inspiration for me. Love your content bro
I ve seen some of your videos man, your vert progress is the best thing I have seen in a while, respect and congrats on the results of hard work and sweat
Wow I’m actually early. Craziest part is I got on here to find some dunking motivation for my workout. Thx man 😊.
In my prime (hs and college) I was squatting heavy - 450 max and my vertical was up there. I could dunk as a 5’10 white guy. Squats helped me a ton with explosive power in jumping and running. Highly recommended exercise for sports.
shut up baby boy
Did you just do heavy squats or no?
@@JesusChristIsLord777. heavy squats were the foundation but I did machines, lunges, etc. heavy deadlifts, power cleans, they all helped with explosive movement
wow thats impressive what excercise is the best to be white?
I agree squats help . I'm 5'5 and I can dunk and I'm 32.
Love your content. Big inspiration for me.
Isometrics
Barbell Warm Up (front squat, back squat, snatch hold, cleans, snatches)
Clean Pulls
Squats
Banded Reverse Hypers
Single Leg Seated Calf Raise
everyone should be on thp tbh,as soon as i dropped my membership two months later i get patella tinditis when i never had knee pain while on thp
Doing this exercise I'm so sore but I'll keep doing keep the work up isiah ❤️❤️
I just found your channel and so far your videos are great
Great video you are getting really strong
Sprints and squats helped my vertical alot
Dude, please make a special on that pressing box isometric, I think that is great for knee rehab as well… anyways, keep it going…
I see you're doing the clean pulls with the Nike Dunks. Obviously you're not a Oly lifter, you're a pro dunker :)
but what do you think about doing them with the Romaleos?
Anyways awesome video man, hopefully I'll get my first dunk one day
yo isiah have you ever thought about doing the triple or long jump? you could be something special especially in the triple. really fun too i would love to see you give it a try
Would love videos on your caloric intake and diet too during training days
Hell,can you show us your dynamic strech and warmups?
Yo respect! I do CrossFit and your weights is impressive! Idk if people know exactly how heavy you squatting lol
great workout
What are your thoughts on the importance of training calves for jumping ?
GOOD WORK
Bro I envy those quads
those legs are jacked boy, looks like a great workout
Do a video on plyometrics, i got pretty good strength but my vert still sucks
You should always do calf raises while standing. The gastrocnemius muscle is a biarticulate muscle which is in active insufficiency when the knee is bent and the ankle is extended. In other words it's not active. Switch to standing calf raises with a barbell or in a Smith machine.
🔥🔥🔥
Hey isaiah has your standing vert improved from the 36” you tested a while back? Still seems strange to have a near 50” max vert but 14” less standing haha
Not really the momentum is crazy for your hops
@@samplum1567 not that crazy.
W workout
Why do you think of the trap bar deadlift vs back squat debate for vert? Is there a reason you choose to do conventional deadlifts and squats and not trap bar DL and squats?
I wish I could do this. My knees hurt too much, I’m only 36 but still like playing rec volleyball, so want to jump higher, but the knees have a tough time holding up. Probably need physio or maybe anti-inflammatories?
More workout vids!
Did you to college ? If so what was your major? Amazing content !!
Yeah, I have a B.S. in Exercise Science. I was in mechanical engineering for two years and then I had a change of heart lol
Only if u able to move big weights FAST 1sec = 1 rep, slow strength doesn't transfer. Try 16"-18" Box Squats with big weight FAST touch and go for 2-5reps
/06/10 it is my birthday!!!!! Thank you bro!
That's so inspirational. I do have a question tho, how to be stronger without the heavy plates? I don't have an access to gym so I can't do the low reps and high intensity exercise like that. Can I still jump as high as you without doing the heavy weight? And if yes then how should I lift with the low weight? Thank you in advance!
Unfortunately it doesn't really work like that
Doing heavy weight for low reps encourages the muscles to develop in a way that allows them to exert energy quickly causing higher jumps
Doing low weight will do the opposite as you won't be able to jump as high but you will have better muscular endurance
Look up “reverse nordics”
Pistol squats, jump squats, horse stance, deep horse stance with short hops, box jumps, sumo stomps, squat and hinge forward, side to side squats, one legged forward jumping, sprint up hill
@@achilles7042 how does horse stance make ur legs stronger ? Isn't that more of an endurance exercise ? Pls let me know
I’m 17 years old and I have plateaued at 34 inch vert for almost half a year. How do I get out of my plateau?
I’ve been lifting weights for more than 15 years and using basically the same methodology as you (heavy compound lifts, only lifts and some Plyo) but my VJ and speed always remains the same. The time I stopped to lift weights and focus on cardio, jump rope and calisthenics, my VJ increased a lot and also my speed. No more sore joints and muscle.
Probably just means you didn’t do them explosively enough… fast twitch muscles are much better for jumping than slow twitch so you have to make sure to do any exercises with umph. Jump rope is perfect.
The most important thing that isn’t discussed is strength to bodyweight ratio. The cardio made you get lighter but your strength likely stayed the same.
@@UniversalStand this is also true. I could grab rim at 150 gained a lot of weight up to 194 and couldn’t touch anymore and it wasn’t even fat… but my legs were the same strength while my upper body got bigger. Never skip leg day.
@@TheNamezZ exactly legs are important I’m 6,0 240 I’m not throwing down but I can get off rim grazers and basic two ganders for granted my standing reach is 8 feet nbas pg average is 8 feet 2 inches I played d1 football so leg day was everyday fat can fly
@@ItzKhalilTv do jump rope and plyos and you’ll be able to do a lot… I’ve been working on those and back to grabbing rim at 190 only 5’8. Hope to be dunking soon.
Great video…
Could you please try volleyball it would be awesome to see
wont putting weight on your back and doing heavy squats effect your height especially if your young?
Goals. Unattainable goals, but nonetheless. I'm sure I can get to 30" vert.
hey isaiah im one foot jumper and my standing vert is 24 but my running vert about 26 can you tell me how i increase my running vert please answer me
Your the man dog
During most of your workouts do you just lift? Or do you also do plyometrics? And how would you rate the PJF vert code elite program?
Right now I’m doing strictly max strength, and using basketball and dunk sessions as my plyos
bro can you do video for beginners and i am a bit heavy 105kgs thanks bro
Isaiah I got a question. Would you always suggest squatting to full range like you do in this? I have been squatting like parallel for a long time and I would like to get into full range but it is hard because I gotta swallow my pride and go lighter if I'm going to do full range.
Why do you do full range over a parallel squat? Thanks bro.
Squat as deep as your mobility allows, don’t force it
@@IsaiahRivera1 Sweet thanks
@@IsaiahRivera1 Also one more q, how many days a week do you do big compound lifts like squat, front squat, deadlift, things like that?
Yo I was just wondering how long are you sore typically from workouts like these? Whenever I complete my leg workouts I'm sore for about 3/4 days and I'm not sure if I'm overworking myself? Should I reduce the volume/intensity? By the way, do you still work those sore muscle groups while sore?
Hey man, chances are you just don’t do leg workouts regularly enough, or you’re new to them. Once you have more experience hitting legs frequently, you won’t need more than two days ever to recover
@@goodsalad30 You're right actually, I'm really inconsistent with my leg work I'm just now starting to work on them more regularly, what do you think about the volume/intensity? Should I keep it the way it is? Also should I workout sore legs after a day or two if the soreness isn't that bad?
@@ExquisuiteBurgerConsumer I think you should follow a good program, and that’ll manage how often to lift and what volume to do.
@@goodsalad30 Sounds good thanks
I don’t get sore anymore unless I do something novel
What do you think of Ben Patrick and the ATG program? I've been integrating the ATG split squats into my workouts and my vert increased like 2-3 inches.
In my opinion there are more effective ways to get rid of knee pain and increase your vertical, but the average person and/or untrained athletes will see results from it. My vertical actually decreased during the time I did the ATG program three years ago, I had a video on my experience with it but Ben had me take the video down
How did he have you take the video down?
@@Reidlarson10 he asked him to take it down. probably payed him to take it down or told him he would sue him
@@IsaiahRivera1 In what way did ben make you take that video down? You were very fair and honest in that video, it definitely did not classify as slander right?
Late but I would say Isaiah is right. I feel like if you are starting your athletic journey, it’s a good idea to start with KOT because they essentially prep your body for athletic activities. But if you want to jump higher, THP is the way to go because they actually specialize in this kinda of stuff.
🙏🏼
Isaiah I love you bro.. your the best coach and I can’t thank u enough for continuing to help my knees bro… but plz!!! Stop making that smacking spit sound after every sentence in every video u make 😂😭💀 the fans kno what I mean lmao
I didn’t even realize I was doing that, gonna be a hard habit to break 😂
@@IsaiahRivera1 na all love the bro I’m a thp athlete I hope to be head at the rim at 5’11 with both 1 and two feet
What was your vertical before you started strength training or early on in your strength training?
It was 24
Hi isaiha i have i question. Im now having like 38 inches vertical but i cant jump that high while dunking with the ball in my hand. Is Pylometrics with weights a good workout for it? Or you have any suggestion?
No, you need to practise dunking more
@@jordyname5115 i cant even dunk on 10 feet im only 5'8 and when i jump with the ball i can only jump like 26-28 inches
Not sure what I'm doing wrong. Over the past 6 months I worked up my squat to 2x my body weight (140lb) and I can still barely touch rim. I have good mobility and pretty good jumping technique. Gonna try doing some intense plyos and isometric-focused squats (lower weight than i'd normally get to). Thoughts anyone?
Love the vids btw
You're gonna become a better athlete through trial and error, but if I had to give you advice on getting that bounce up it would be keep getting stronger, jump more frequently but never too much, do sprints before your lifting sessions, and if you're overweight at all(I doubt it if you're 140) fat don't fly.
Could be accumulation of fatigue. Decrease volume of lifting. Also jump more
@@Calvin_Calvin yea I have what looks like 0 fat, a nice lean and mean physique. Thanks for the advice
@@IsaiahRivera1 Definitely should be jumping more, and I just started trying a lower volume/more explosive style of training. I never had jumpers knee but after doing an isometric focused lift day I REALLY felt my ligaments in my quad above the patellar (not pain, almost like good soreness). I'm curious to see if this change will yield me results. Ty for the advice
You gotta gain weight bro fat can fly I’m 5’11 240 now and can still grab rim at 25 years removed from sports in high school I was 5’10 200 and could dunk sure if I trained my legs a month I’d dunk again reason saying this even the skinny current dunkers like ja morant are 170-180 spud Webb was like 5’6 almost 140 like 138 or something
Being defeated is often a temporary condition. Giving up is what makes it permanent.
Great
And do you still do different pylos in you workouts
Can this be my full training for legs?
when did you estbay for the first time?
I really want to know if these workouts have bad effect on height
split squats and deadlifts together. one of my personal favorite combos.
but I wanted to ask if there is a reason you called doing clean high pulls a mistake. I've started using clean high pulls and hang high pulls recently, and I'm really enjoying the results. Is there a reason I should be doing just regular clean pulls instead?
High pulls are good! I just wasn’t supposed to do it this workout and accidentally did one because of muscle memory haha
You every think about getting a NSCA or any other type of certification and working with athletes? You know the theory, but you have also seen the benefits put into practice. Would great to see you work with other athletes. Apologies if you already do have a background in Exercise Science or some type of accreditation.
Ooops….. made this comment before you talked about your online coaching. Keep up the good work
What kind of pylos did you do and start with
Do you start a training cycle with low volume high intensity to high volume low intensity or the other way around
Start with high volume and low intensity
My gym would kill me if I throw the weight like that 😭😭😭
do you train core? and how important is it for vertical jumping
I do McGill big 3 every day
these exercises are exactly what not to do if you want to jump higher. These are basic strength lifts, but this workout definitely should not be considered jump training
someone explain this workout to me
You think you’ll ever experiment and do some heavy upper body training along with your jump training and see what happens if you gain mass in the upper body and see how it positively or negatively affects your vert? Or is that too risky for you at this point? Like even in the THP podcast about upper body training you guys didn’t give a straight answer about it 😂 some guys say it helps and others say it hurts or limits the vert gains
Just go watch Ant Lugo from the Lost Breed , dude has crazy bunnies and he’s jacked
@@bpswank429 see I’d say he is jumping less high now than he was a couple years ago when he was leaner. Still jumps high but not as high
@@bendunks boy stfu he’s literally just posted a vid of him throwing it down easy a couple days ago on his story
I’ve actually been training upper for a few months now and it’s helped quite a bit
@@IsaiahRivera1 what exercises do you do? Like are you trying to add any mass or is it all just low rep strength work mostly
bro with his base stregnth i know for a fact if he added my workouts i could get him to 54" in 2.5 weeks
i have something in my left calf, it gets crampy so easily and i dont have any cramp issue in any other part of my body. i dont really know what to do should i rest and do you have any advice on my problem?
Roll it out before using it, it could possibly be a strength imbalance or maybe overuse if you are a one foot jumper
Decrease high velocity load, then get it stronger. Then gradually increase high velocity work
@@IsaiahRivera1 thanks
Do you do a lot of plyometric exercises or is it just strength training
Lots of plyometrics
Would it be safe to do plyometric workouts before heavy lifting???
If you’re healthy and build up to it it’s definitely doable
Do you have a brother who is a Athlete/high school coach. I NEED TO KNOW, please.
How many days after this workout would you do another leg routine similar?
48 hours later
@@IsaiahRivera1 you do legs 3 times a week?
how do u train your foot to pick up faster. the thighs. why dont u do an exercise for em? is there a reason. where is your growth comming. i mean returning energy ibto the ground is important tondunkmbut yea
Monkey foot/resistance band or kettlebell hip flexor lift is a good way to train. That, he does exercise the quads which is what you mean by thighs...squats and all of his jumps do so
What is the main muscle used for jumping higher the quads or the calves?
Quads.
hey bro,how many strength exercises do you do in a week?
I training in the gym 6 days per week, so a lot haha
What do you guys think of Superman Joe?
Do I have to just drop the bar?
Should I use a belt
How tall is he and how much does he weigh? does anyone know?
How many reps??
My back kills me everytime I work on my virtical
how tall are u?
Does he ever do plyometrics??
@isaiahRivera Eventually your going to damage your knees squatting so low with that heavy weight. You only want to do that type of stuff for stretching. Take it from an unknown goat in dunking, that cares about your well being, stop doing it. Go 90 lowest 70 degrees, with weight like that.
What do you say about squats on smith machines?
Takes the stability component of it out of the equation and requires less coordination. Can still help if you don’t have access to free weights
@@IsaiahRivera1 So free weights are better if im trying to dunk?
how fast can you run 100m
What lifting shoes do u have?
Nike Romaleo 2
Who else read the thumbnail right to left
How many times do you sprint a week.
Currently not sprinting at all
Yo my son's name is D. Isaiah Rivera lol. Cool 😎
Come on, CAKES! 6:27
How much do you rest on each set ?
Several minutes, if you're in a max strength cycle like Isaiah, where Injury can happen in later sets, then upwards of 4 or 5 minutes
1-2 minutes during lighter sets, 3-5 minutes when I’m going really heavy
In jordans 💀
Do you think that everyone can jump like u? or are genetics important?
Genetics set your ceiling, training allows you to get as close as possible to that ceiling
have you ever had shin splints?
Yes
@@IsaiahRivera1 how did you get rid of them, i literally cant training
@@reca3368 Resistance band laying single-leg tibialis raise and kot calf raise are great
dude how your back is ok jumping with weights like this is just destroy back
whats your real height without shoes?
6’1.5