Add INCHES To Your Vertical With This Plyometric Workout: Quarter Squats And Depth Jumps!
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- เผยแพร่เมื่อ 11 ม.ค. 2025
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My name is Isaiah Rivera and I have the highest officially tested vertical on the planet at 50.5 inches and am the co-founder of THPstrength, a company that focuses on vertical jump training for athletes.
What makes me a little different from most athletes that jump high is that I started with a pretty low vertical and documented my entire journey on this channel. Here is my journey in a nutshell:
14: Started working out to jump higher for basketball
16: Hit my first dunk and shortly after found out about the world of pro dunking
17: Trained like a madman and hit my first between the legs dunk
18: Entered my first professional dunk contest
19: Knee pain almost made me quit dunking
20: Met my coach John Evans, who helped me get rid of knee pain
21: Won my first international dunk contest
22: Tested a 48 inch vertical and started coaching full time
24: Tested a world record 50.5 inch vertical
The reason I make so much free content about jumping higher now is because it’s a resource I wish I would’ve had when I was in high school that would’ve prevented a lot of unnecessary mistakes and injuries.
My mission is to share my passion and love for dunking and training and to make dunking an officially recognized sport.
I hope that I can be an inspiration for your jump training and dunking journey,
Isaiah
I’m 42 now 5’7” but could dunk a tennis ball in my early 20s self trained without any experience. I have no doubt if I followed your exercises back in the day I’d have been dunking like spud Webb. These exercises you provide were not readily available to everyone 20+ years ago. I’m inspired to follow your exercises to get back some explosiveness and bounce because I still love to hoop. Great work.
yea i´m agree
m.th-cam.com/video/uZdv-TtiMkg/w-d-xo.html
I'm 43 and I still want to dunk consistently. I stopped playing about 7-8 years ago, leaving behind a 36" vert and kind of heavy (6'0" fluctuating at 85-94kgs, torn meniscus')... I want to get back to weekend games and enjoying my physical capabilities whilst it is still with me.. Awesome information Isaiah; you have this section of youtube locked down.
inspiration
Gumption, I´m 56 and think the same, few months ago I hurt my ACL but I´m fine today, and I´m ready to start
Heed his warning when he says to make sure to go through that strength period and everything where you build up to this. I’m not the strongest dude in the world but I am pretty strong for my body weight and do a lot of general strength training and have pretty decent numbers. I don’t really get too sore anymore from strength training because I’m use to it. One phase I worked on this type of work where I went a little lighter and went fast as I could up and down, which will require that elastic recoil that he is talking about where the muscles load and you have to reverse that strength as fast as possible. I did single leg quarter Hatfield squats w/ (safety squat bar), with lighter weight, fast as possible up and down for like 5-7 reps, about 4 sets and my legs were toast for like 5 days. You can do any exercise that use these properties, Romanian deadlifts, squats, anything. It doesn’t matter the specific exercise just the application of how it’s used and you can reap the benefits of an elastic cycle.
Those explosive quarter squats make a lot more sense for developing eccentric leg strength than full rom slow eccentric squats which is my usual choice. Reversing directions quickly is going to get you a lot more eccentric load than just spending more time in the eccentric with a load thats limited by your concentric strength. Gonna have to try those out.
Exactly bro the faster you can convert/aromatise that eccentric/stretch the more force your body can produce
Exactly! That's where I lacked at, despite squatting almost 2x my bw it barely translated to my standing jump and later found out i was very weak in these fast drop -> concentric portion, could barely do my 40% 1rm at the good speed
As always people do not realize they could skip college and just watch your TH-cam to get all the info they need to be able to dunk basically.
Better info than my exercise science degree haha
And they could skip training altogether, if they were Nigerian! Type 2x Fibers!
@@IsaiahRivera1 Factual since its coming from the actual application of all that theory
thats exactly what im doing, wish i could know it earlier
@@rsardesai2 n if u Liberian u have one for all like midoriya
I had this superset for the first time last Friday, and Saturday was the bounciest I felt in a while. Got my first 2 hand dunk by accident! I was hitting 1 handers hard too.
🧢 bruh . Just stop the 🧢
Yo can you post a routine? At very least your split? I love this training... i find it difficult to program and balance strength training or even hypertrophy its a whole new world to me
Some of the best workouts for vert
New to the channel bro, you seem knowledgeable.
Trying to incorporate plyometrics into my workouts, can’t wait 🤞🏽
You my friend are a gem.
Could you do a video on how to build a proper power and elastic cycle schedule?
Have you ever experimented with combining exercises from different cycles into one workout? I've seen some solid vertical gains over the past two months or so from splitting my leg workouts so that the first half is heavy and low-rep lifts that you'd see in a strength cycle and the second half is a series of jumps and explosive movements. I might switch to a stricter periodization soon, but so far this system has been helpful for me.
We use undulating periodization, so we never completely take a quality out of a cycle like you would in linear periodization
Wow this is really helpful. full of great info!
useful video，although the maximum strength is important，but the more direct way to improve the running vj is the speed-strength and plyometric training like the ssc and reaction of the feet，the most guys focus on the strength，but ignore this point，so put this cycle into ur plan in the suitable time （u have stored some strength）
Luv u man
Appreicate the vid! Gonna start building that strenght base much more. Some time ago I switched to only reactive - explosive excersises and I am not seeing a lot of progress on vertical. Lets see if strenght training will help 🤔
Daily Reminder to get in the word of God❤️
after how many months of a power cycle training should I switch into an elastic cycle?
First Absence For My IDOL 😇🙏🏻🫶🏻
Im 28 244 lbs 6 foot and I’ve never ran much in my life. In October I started running for a 10k and my legs got extremely strong. Go figure. I stopped running to focus on strength training but my vert has stalled out at 9’5. I even dropped ten pounds from 255 and still no noticeable vert increases. I am also trying to learn how to transfer horizontal movement to vertical for those extra inches. Progressing is definitely fun.
If you were 200 you would be able to dunk, 255 at 6ft is like 20% bodyfat
@@ididntaskverified3663you can’t just dunk based on a body fat percentage
Solid uce. Will give this a jam🤙🏾👌🏾
Lets go, love the content
Love the content! Do you still deep squat and deadlift during this phase? Or do you just do the elastic/speed strength exercises?
I deep squat once a week to maintain strength, no deadlift but we thought about including it when writing this cycle
@@IsaiahRivera1 thank you 🐐!!
@@IsaiahRivera1 Sorry was no other way to tag you. How high does the box need to be for depth jumps...trying to find the best height. Been using an 18 inch box and thinking my result might be better if I lower it.
Bro as a lifter who’s so sick of these science based channels , this one is the exact opposite . Subscribed
The whole “hey maybe this will work for two foot jumping maybe it won’t “ is truth . Tired of these guys who act like the Bible of truth
Naw not too much actually what you have done makes sense Tim Grover Michael Jordan's old trainer has a program that includes this type of work but this is a great video to post to keep it a bit simple for those interested without all the extra fillers to the point thanks for posting this.
Hi Isaiah, I wanted to add some inches to my vertical, jump higher and finally been able to dunk. I was looking for a training progam and I think yours would be perfect, exept for this one problem: I don't have access to weights (of any kind). So I wanted to know if you have a training plan with no weights or an advice or sugestion.
We have a ton of body weight only training cycles that we made during quarantine in 2020 💪🏼
W Video! heading to the gym now
At 5:56 is there a way to do this without this certain machine, woudl jsut putting a plate on your knees work?
Great video. Thank you
So should you not do short ground contact plyometrics like depth jumps when you are building your base of strength early on and then do them in the the elastic cycle?
Hey Isaiah I’m transitioning into the volleyball season, where I’ll of course be less in the WR, however I still wanted to strengthen my knees because I’m very explosive thus so much pressure on my knees
What shoes are your choice when dunking?
great content bro
Hey Isaiah!
My question is, should we add plyometric exercises during absolute strength and max strength phases?
it’s good to add cuz when u in ur strength stage u gonna jump lower and be slower so adding plyo can help to maintain the speed and vert or even improve
Thanks bro, but we missed putting in the video how many sets and repetitions we should do and if we have to do it 2 or 3 times a week? This information would be of great help to us. Hopefully you can answer and put the series and rep. Thank you so much!!Greetings from Argentina Buenos Aires
PJF performance talks about basic strength level is all you need and going further then that wont benefit you since plyometric jumps create way higher loads then strength exercises
We see a direct correlation in strength going up and vertical going up with literally every athlete we train. Also lifting helps decrease risk of injury while doing plyos. Too much specificity will result in injury.
Great stuff!!!
Just started following you as I’ve been wanting to increase my vertical. I play volleyball during the months of September through April. I’m just wondering when would you go into the elastic cycle and for how long?
Does it make sense If u havent done any other specific phases just general gym workouts to start with this phase or is another phase better to increase vertical fast
What type of cycle should be the focus during in-season basketball?
Load management, just focused on maintaining strength and staying healthy
Can you give example, speed strength vs strength speed exercise?
my knees hurt from watching this😅
Great video man. What is the music playing in the background?
Isaiah how many reps of the quarter squats are we supposed to do?
I work all ranges, but I go heavier with my quarter/ 90 degree squat.
If you had to choose between squats and hard pulls, which would you choose
Hey Isaiah i wanted to ask on how take away my achilies tendon pain from when i jump
I’m currently in season for club volleyball and for a few months, I’ve been doing full squats for my leg workouts for strength. I hadn’t done much training prior to that, so I got really good results quickly. Should I switch to doing half or quarter squats or if I’m getting good results, not stop a good thing if it’s working for me?
Another great video, learned a lot. 2 questions- How long should elastic cycle be? After what block of training should one begin elastic cycle? Thanks!
No free info go buy his training plan
Love your shoe❤Which shoe are those ????
How can we work out the reps and sets you do for these exercises shown in the video so we can mimic it?
Can you make a video on low back pain?
Hey guys
I am a 6"1, 145 lb distance runner. I also play varsity basketball, and can jump decently high. I can dunk consistently, and I have done no training to increase my vertical. (no weights, or plyos, etc.) What should I do to increase my vert on top of running?
You gotta decide between one of those
As I understood you have to build up strength by doing a general weighted squats before moving to half of quarter squats? What if I already have strong legs and can easily do half squats 100kg (220lbs) on 3 reps , can I move to quarter squats?
Should you do reps till failure for depth jumps or like make it more intense cause they are getting quite easy for me
I personally like pin squats or box squats compared to quarters. is that an okay substitute for this cycle?
Hello. I am looking for a training shoe for vertical jumps. What kind of shoes are really good for that. Thank you so much
Hey I’m 24, I play volleyball, I’m process of playing pro. And I’m trying to get my vert to that 40s range. My back squat is 335 for 5 reps. I can do more just havnt PR as this is what my program has me at for now. My hang clean is 215, push press 175, and Rdl like 315. I been working out for strength since janurary and took a break in March then go back in April hard. I feel like I peaked my jumped or became stagnant to say. I do 18 box jumps per workout. I do my leg routine 3 times a week. I watched some videos and your video but I’m not sure what I need to do, more plyo work? Or tempo work with my workouts, I could really use some guidance. Thank you! I do jump pretty high. Probably 32-35 inches and I’m 6’2.
I can dunk easily off 2 steps but when I run and try to dunk I have trouble. I was wondering if you have some tips. I jump off 2 by the way
Practice 2 step approaches and once you master it practice 3 steps. Once you master that practice 4 steps, and continue that process until you can do a max approach jump comfortably.
try learning to jump off 1 foot, it'll be worth it
Thanks I was actually working on 3 steps today and i got my best dunk ever.
3:44 What does base mean here?
Bro thank YOU
what’s the best version of calf raises to do for one foot jumpers
How someone can buy you programme? On the website I just have found a form to apply for personal coaching.
How can I build a good base for plyometrics and the elastic cycle?
I got a question man. I'm trying to build general legs strength and reactive strength at the same time. So should I have a day where I lift heavy for example maxing out on squats and not focus on moving the weight fast, and on another day I squat with lighter weight and focus on moving the weight as fast as possible. Do you think this will be beneficial for my vertical and general sports performance?
you could do that however you should keep in mind that your progress will be limited by alternating. You won't gain much strength with just one heavy session per week. 'This is why you usually go through different training phases. You first build the strength base and then transition into explosivness, speed etc. So it would be better to focus on strength first for at least 4-6 weeks and then start reducing reps, adding plyometrics etc.
Hello! I have a quick question, how long of a rest should be taken in-between phases?
think around 48 to 60 hours (strenght is useually 48 hours assuming this might need a little more i'd say 60 hours)
oh w8 u mean inbetween sets? between 3-5 minutes
I'm a high jumper. And i am transitioning to specific training from GPP. And want to do half squats insted of deep squats. What weight should i use. And even later when i try quater squats. What weight should i use for that??
I am a handball player and usually do not squat with high weights. Can I add explosive quarter squats to the leg day, or will there be a danger to my legs?
How do i know which phase on the force-velocity curve i should be doing?
yo isaiah you said you need to build the base first but how long would that be and do i need to build muscle because im 15 and already weigh 80kilos im a volleyball player and trying to jump higher so i dont want to gain weight my vert is about 24inches and im like 5 10 tall i started liftingweights about a month ago
Will these quarter squats along with depth jumps for developing more explosive eccentric muscle strength help maximize someone vertical along with the improving overall running speed? I ask bc an individual’s running speed correlates to their vertical correct?
muchas gracias Isaiah
que tal me cuentas, muchos cambios?
Hey bro, how many sets and reps for the hammy curls and the seating calf raises?
Whats the best cycle to do when training volleyball five times a week
I want to get bigger and get a higher vertical. I’ve been lifting heavy for about a year but just a few months consistently. I know that getting rest is important so what should I do to get my vertical up when I have hypertrophy training too?
Edit : Should I finish training to get to the size that I’m happy with then do vertical jump training? Or is there a way to do them at the same time
u need to choose one, i have been doing both but that's not worth, trust me, that's depends how BIGGER u wanna get.
@@noscoopey4191 gus macker is coming up so vertical is more important
What’s the difference between strength phase and absolute strength phase
Can you do quarter squats on the smith machine?
Hi! You said that you use deep squat once a week to maintain strength. What is the intensity(pcnt of 1 rep max) and volume (sets, reps) to maintain strength?
can you make a vid on exercises for internal hip rotation? on my jumps i cant turn my block foot inwards and the other knee kind apoints out rather than to the hoop if you get what i mean... thanks!
Can you talk about plyometrics in each cicle? Like plyometrics on max strength cicle (nice video btw).
I have been on the programme for 3 months. Where does it tell you how much rests after each exercise. How many seconds rest do you have been squats sets? Also how do I contact someone from thp for questions. I have the traning app only.
Email support@thpstrength.com and we’ll send you a link to join the Facebook group where you can ask questions.
For rest periods go when you feel ready and fully rested! This varies anywhere from 2-5 minutes depending on the exercise
@@IsaiahRivera1 Thank you and will do.
If we’re in THP but not in the more expensive package, do we still get put through like power phases and stuff?
Yup!
Can I practice with THPstrenght if I am 16 years old?
What are some of the best lifts to build a good strong foundation?
Deadlift, squat, bench (learn proper form)
would you do a slow strength cycle as a part of every macrocycle or do you just do it whenever you get tendon pain
Question: My ultimate goal is to dunk but I also have other goals and interests. If I train to dunk and to run a Spartan 21K race is that going to hurt my dunking ability? Training explosive and endurance muscles unhelpful or can they be complimentary? Oh, and I am older 39 years old in a few months.
Do I need to choose 1?
Hi Isaiah, I have been wondering for a long time what was your height-standing reach when you first dunked at 16. I am currently 16 and 7 months old at 5´8 with a 7´5 standing reach and can barely touch a 10 foot rim(I have something around a 30 inch vert). This would really help me out, thank you.
Cacha donde te encuentro fuzz jajajaaj, lcgo que yo tmb estoy viendo puros videos pa incrementar el vert
Question how long should an elastic cycle be if there is a good strength base and you havnt done alot of elastic work in a long time
Isaiah do you work on your dorsiflexion? My ankles get stiff from jumping making deep squats harder
What's the point in doing depths jumps instead of just jump continuously since you can jump higher than the position you are dropping off from?
I can squat about 405 for two reps, and can dead lift about 385 and a lot of my friends that can dunk can’t even lift anywhere near that. I would like to know why can’t dunk a basketball basketball?
exercises you can recommend to increase one foot jumps?
Can Nordic curls be beneficial for increasing vertical?
will hamstring curls make my hamstrings very strong and functional?
Im currently a powerlifter i just started training for powerlifting around a year ago my current maxes are bench 105kg squat 180kg and deadlift 200kg is there a way I can keep gaining strength on these lifts whilst also achieving a higher vertical?
In the next 5 years or so do you think its possible for you to hit a 55 inch vertical?
I don’t think that’s possible but we’ll see. Law of diminishing returns, every extra inch of vertical will become harder and take longer to achieve
@@IsaiahRivera1 I bet you'll hit at least 52"
I’m a basketball player that’s been training my vert for years and it keeps going up and down, like my legs look really strong but I can’t jump for shit😭 and now I been struggling with knee pain for the past 2 years which I been force to play basketball with, and now I can’t even perform the basic exercises I use to. I tried everything for the pain but it just won’t go away
Hey bro how many cycles are they and for how long does it last any of them?
What does the force over velocity graph mean? What is max strength, strength speed, speed strength and reactive strength and why is it important? I’ve just been in the weight room and doing plyometrics 😂. Thanks for the video tho
Activities that are listed based on time interval that force generation occurs in. Velocity end would be something like a sprint, force end would be a max squat
Hey i have a question. I am currently 5'10 and weigh about 145 lbs, my question is should I increase my weight in order for my body to handle jumping better as well as jumping higher?
Yes, definetely. I would recommend to go up to 165 lbs or 175 lbs. But I wouldn´t go higher than this. Every lbs will decrease your vertical. But you will gain more muscle.