“The gospel is that I am so sinful that Jesus had to die for me, yet so loved and valued that Jesus was glad to die for me. This leads to deep humility and deep confidence at the same time. I can’t feel superior to anyone, and yet I have nothing to prove to anyone.” - Tim Keller
YOOOO I can't wait to try this. Been trying to get to where I can dunk consistently. (I've dunked twice, but only when I'm super warmed up/really recovered)
Nice man! Remember to take a deload week after 2-3 weeks of doing this, you'll be jumping lower at first because of fatigue. But after deloading you'll be flying!
this is great! But i’m not sure if I understand the heel drive iso John is talking about. Put your foot under a bed and put the other leg “back behind you and push into the bed?” Not sure what he means, is there videos on this one?
Just did half my wednesday session and .I'm sweating like crazy xddd time to do the rest oh no update i did the rest and my achilles started to hurt so i had to stop
Hey thanks really much I will do this and I have question what should I do in other days when I am resting ? If I want to improve at basketball and improve other skills and work all week 4 times vertical and what should I do in other 3 days if I want to do something?
could I just do this every week? I am a 15 yo 150lb and 6"1, im really trying to dunk for the next season which is in 2 months, I can grab rim easy with two hands but I can't fully dunk consistently yet. if I stayed consistent could I be catching lobs for next season
For me personally the volume is too high. I’ve been training for years ( not always consistently) but I will definitely not be able to do max effort jumps after 8x30meters of sprint. If I do sprint with a max effort I will be dead after 8th set and simply physically will not be able to complete the training session. And sprints are three times per week. It’s too much for me personally…
What you could do is split the sessions up accordingly then. For example, try doing your sprints earlier in the day. Refuel glycogen stores. Then do the rest of the workout. You should be good.
When you said that I should do max effort jumps until the quality isn't the same, you mean if I can't reach the same amount of height when I jump or until I can't barely jump anymore?
I've been doing you excerise and now I can touch the rim but my lower back have been started to hurt last week when jumping, do you have any tips for back pain when jumping?
I feel like you should mention that in order to jump your max potential vertical jump you have to go off your toes/balls of feet and your heels cannot contact the ground.
@IsaiahRivera1 The heel breaks the force when it connects, when you only use the balls of your feet you have less ground contact time, therefore faster force rate production, which essentially turns your feet into springs thus jumping higher.
Nicee, gone try this for sure, one question, I wanne start soon lifting und Training in the weight room, should I train for power and muscles or focus on IK training ?
What if someone wants to do jump development on top of their normal push/pull/legs workout split? Would they do these jump/plyo exercises on every day but when you work on legs? This is the only thing I am having trouble figuring out.
Don't think about the body parts, think about the intensity and the stress of NCS. Plyometrics done well will fry your CNS, so try to put it in a day to balance the stress all over the week
🎯 Key Takeaways for quick navigation:
00:00 🏋️♂️ Warm-Up and Isometric Drills
01:02 🤸 Dynamic Flexibility Exercises
01:59 🏃 Sprint Development Circuit
02:12 🏃 Acceleration Development
03:23 💪 Strength Training with Bodyweight Exercises
04:45 🦵 Nordic Hamstring Curls
05:13 🔄 Wednesday Workout
06:10 🏋️ Superset - Straight Leg Jump and Glute Bridge
07:04 🏋️ Superset - Manual Hip Abduction and Adduction
07:47 🔄 Friday Workout
10:16 🔄 Superset - Isometric RFD Heel Drive and Single-Leg Jumping Glute Bridge
11:29 🏀 Second Dunk Session
12:28 🍔 Conclusion
Made with HARPA AI
Trash summary.
@@harrycake9407
Bruh
“The gospel is that I am so sinful that Jesus had to die for me, yet so loved and valued that Jesus was glad to die for me. This leads to deep humility and deep confidence at the same time. I can’t feel superior to anyone, and yet I have nothing to prove to anyone.”
- Tim Keller
In Jesus name Amen
YOOOO I can't wait to try this. Been trying to get to where I can dunk consistently. (I've dunked twice, but only when I'm super warmed up/really recovered)
Oh yeah you're gonna level reallyyyy soon man
@@IsaiahRivera1 Ye I'll let ya know what my progress is. Currently can touch 10'3 with a vertical of 29".
@@DavidBergman1776what?? How tall are you
I can't dunk anyone I'm 39 is it possible??? I have jumper knee in both knees
@@willwalker5409search up the kneesovertoes guy, you can get rehab for jumper's knee and vertical gains/strengthening at the same time
Less facetime, more demonstration of the exercises.
How to do the "Heel drive isometric" can you make a video please🙏🙏
Finally what I've been waiting for have arrived thank u very much issiah
Been looking for a video like this for a long time. Let's GO!
Could u guys show us the full drill filmed so we can watch the drill while doing it ourselfs? Nice video tho
Woww! I will post every day my results to feedback my experience in my TH-cam channel, staying consistently
Nice man! Remember to take a deload week after 2-3 weeks of doing this, you'll be jumping lower at first because of fatigue. But after deloading you'll be flying!
You're the best, bro.
Thanks!
I appreciate this video so much, thank you Isaiah!
thanks
1 week in haven't done a Friday session already jumping higher. let's fucking go.
Good vid bro been watching your dunk journey since the Sherman su days
this is great! But i’m not sure if I understand the heel drive iso John is talking about. Put your foot under a bed and put the other leg “back behind you and push into the bed?” Not sure what he means, is there videos on this one?
Just did half my wednesday session and
.I'm sweating like crazy xddd time to do the rest oh no update i did the rest and my achilles started to hurt so i had to stop
Amazing bro!
i do not know how to do some of these excercises it would be nice if someone could tell me where i can learn to do the excercises
Appreciate all the free content. I tried to sign up but you guys didn’t get back to me :(
Me as well I really wanna join thp but have not heard back
can you please post recovery week video
Hey thanks really much I will do this and I have question what should I do in other days when I am resting ? If I want to improve at basketball and improve other skills and work all week 4 times vertical and what should I do in other 3 days if I want to do something?
Hey man, in my case, i will do the strength gym routines of the day 2 and 4 of the other video he posted with sets and reps
The amount of sprints is crazy unless your half assing them
can i do this workout on the same day where i have volleyball training later on because i have training on monday and wendnesday?
could I just do this every week? I am a 15 yo 150lb and 6"1, im really trying to dunk for the next season which is in 2 months, I can grab rim easy with two hands but I can't fully dunk consistently yet. if I stayed consistent could I be catching lobs for next season
I can grab rim with 2 also but I can't dunk idk
This is a little complex. And they're a lot of things I didn't understand.
Are we supposed to rest on Tuesday,Thursday, and Saturday
Achilles iso?
Manual hip Ab- and Adduction should also be fine with theraband right?
If substituting the depth jumps/ drops, how many sets and reps do you recommend?
id say 8x3-5
Can u do a video on a deload week?
2 weeks in, planning on doing this 2 more weeks b4 my deload. What shoul a deload week consist of?
Just do isometric and rest you can play your sport too
what are pushbacks?
For me personally the volume is too high. I’ve been training for years ( not always consistently) but I will definitely not be able to do max effort jumps after 8x30meters of sprint. If I do sprint with a max effort I will be dead after 8th set and simply physically will not be able to complete the training session. And sprints are three times per week. It’s too much for me personally…
It’s definitely tough. But we are trying to create elite athletes.
What you could do is split the sessions up accordingly then. For example, try doing your sprints earlier in the day. Refuel glycogen stores. Then do the rest of the workout. You should be good.
Where’s week 2
When you said that I should do max effort jumps until the quality isn't the same, you mean if I can't reach the same amount of height when I jump or until I can't barely jump anymore?
Basically when you start jumping like 3-4 inches lower than your best jumps
Got a question about pistol squats. Do I explode on the way up or just do them normally?
man if u can explode off a pistol squat i dont know what you are
Max intent everything
@@IsaiahRivera1 thanks bro
@@matchupking2783 lol
I've been doing you excerise and now I can touch the rim but my lower back have been started to hurt last week when jumping, do you have any tips for back pain when jumping?
get a stronger core
@@pureintellectualbeing3575one of the best advices fr
Go watch Isiah’s 15 minute morning routine, it talks all about how to rehab from back pain
Did you fix it bro I know your pain
YESSS THANK YOU
8:53 I just didn’t understood how many sets of tuck jumps I’m supposed to do
3x6
could somebody explain the Friday work out for me. It does not make sense to me - maybe links to other video's explaining. Thanks !
Aight bet
I feel like you should mention that in order to jump your max potential vertical jump you have to go off your toes/balls of feet and your heels cannot contact the ground.
That’s a lie lol, look at every pro dunker ever and they all contact heel first on the plant
@IsaiahRivera1 The heel breaks the force when it connects, when you only use the balls of your feet you have less ground contact time, therefore faster force rate production, which essentially turns your feet into springs thus jumping higher.
@@laimai6103bro what are you tryna say. I think I'd rather believe the guy with a 50 inch vertical rather some random guy
@@laimai6103bros telling the highest jumper in the world how to jump 😭
@Maxpap09 Respectfully I jump higher at 6'8 I can do 720 Eastbays off of vert
what about tuesday, thursday? are they rest day?
Nicee, gone try this for sure, one question, I wanne start soon lifting und Training in the weight room, should I train for power and muscles or focus on IK training ?
how's it going now?
What is heel drive iso? Como se hace?
Can someone explain to me what i have to do in push backs. I didnt understand
Would be helpful if you showed examples of every exercise instead of just a video of u guys speaking
He has shown I think
Awesome, when we apply for thp when should I hear back?
For the jump sessions is it off one foot or two feet or a mix of both ?
Whatever your main plant is
@@IsaiahRivera1what if i don’t have a main plant should i do whatever’s comfortable?
What if someone wants to do jump development on top of their normal push/pull/legs workout split? Would they do these jump/plyo exercises on every day but when you work on legs? This is the only thing I am having trouble figuring out.
Don't think about the body parts, think about the intensity and the stress of NCS. Plyometrics done well will fry your CNS, so try to put it in a day to balance the stress all over the week
Manual Knee Hold 4x45 Sec and Achilles Iso 4x45 sec each leg?
Yea
Can i do this program for 4 weeks straight?
u can add weight if u have
i dont get single leg adduction and abduction if u dont have a partner
Aren’t dynamic stretches better for before doing hard exercises and sports?
Could anyone point me to the right video of Heel Drive ISO? Appreciate _/|\_
yo how much rest in between sets
Good question!
I am barely touching the vackboard 😂 hope to touch rim in maybe 2 months
Any progress?
anyone know how to do single leg addiction and single leg abduction with no partner? i dont get it
5th
Bet
Second
Third
???
First
im sorry i dislike your video agian , because John in the video