It's added to a private playlist full of vertical jump/sprinting style training that I keep on hand for when I'm going to quit powerlifting like I've been saying for the last 4 years.
Really liked the part about using the depth jumps for peaking though. Never dawned on me to "peak" a vert, but now that you put it out there it makes 100% sense.
freakied0550 yeah, people absolutely murder that one as a concept. It's really just the cherry on top of athletic performance though. And it is an awesome exercise that really does give fantastic results very quickly when it's utilized properly, but thats also it's biggest limitation. And then the foundation is kind of everything else (I mean, really it's mostly leg strength and power, i.e. squats and power cleans lol) built over a period of years. There's a reason Olympic lifters and football players consistently have such high verticals. But no one wants to hear that lol. They want the 12 week program that's going to add a foot to their vert.
Hey Alec, your videos are really getting better and better with regard to the content, and the presentation. I dare say I don’t think there’s a better fitness channel out there now. I think what your subscriber base enjoys the most is your emphasis on athleticism as opposed to aesthetics. I wish your channel was around while I was still able to train. Much love and respect brother.
the multi broad jumps you where doing @2:48 is one of the best exercises (simple, effective, fun). for more vertical emphasis i would recommend multi hurdle jumps (most serious track athletes do it) Multi hurdle jumps are superior to box jumps because you must project your body up and forward and you get a strong plyometric effect.
Most comprehensive and complete video on vertical jump ever! This channel is seriously underrated. Maybe the approach of slow and steady gains isn't that sexy compared to all the BS of +10inch in 30 days etc.
I really wanted to increase my vertical jump in the past, but people kept saying "you cant increase it. if you have a lot of high twitch muscle fibers genetically, your jump will be hight". So I gave up eventually. This has definitely sparked my interest in increasing my vertical again.
guh if it's something you're interested in, it's definitely worth the effort of training it. There's no reason you can't get solid gains out of a program like this.
You might consider synthesizing Enkiri's program with Knees Over Toes Guy's program over on his channel. I think they'd work well together. If you are starting from a lower fitness level, maybe start with Knees over Toes Guy's exercises and build up to Enkiri's most excellent recommendations.
@@EnkiriElite hahaha thanks! I am almost 50 but was a dunker 30 years ago. My youngest son is 12 and I know training for vertical leap has come a long way so I wanted some updated knowledge
This is by far the best tutorial and explanation for vertical jumps I have seen, great job alec. judging from your exercises and physique I'm just curious to ask if you if you incorporate any pullups or lat dominant exercises to really be a full allround athlete.
Yeah, dude I love weighted chin-ups. I'm not doing them at the moment because they stalled, but I hit a 300lbs chin-up (bw + 145lbs) back in April I think. It's on my channel.
This is very informative quality content,honestly I don't know how you aren't a much bigger channel you have impressive strength feats and you know your subject very well
Heeey this video is back :). I broke a National swimming record (200m backstroke in short course) after running a program based on info in this video :)
Another quality video Alec. One piece of constructive criticism, if you could do something about the reducing the echo when you are speaking it will help the sound quality.
Hermie Munster Fitness yeah, I think buying a mic would be the only way to do that. Unfortunately, it started pouring rain and thundering very loudly while I was filming this video.
Hey man, top video as always but these exercises seem to mostly emphasise quad dominance, which is fine but what about the posterior chain? Are these 4 exercises sufficient for training the glutes, hams and hips? I was told by my coach that whilst the quads provide the initial explosiveness out of the blocks (say in sprinting), the glutes and hams are equally if not more important in the last stretch of a sprint, and thus those with stronger/more developed muscles in this region tend to triumph over longer distances, say in the 100-200m region. I know vertical jumping and sprinting are slightly different but from what I've heard there is a strong correlation between the two..
Vertical jumping off of 2 legs is a quad dominant movement pattern, hence the emphasis on quad strength & power in this video. Sprinting at maximal speed is an activity which is dominated entirely by the glutes and hamstrings. The exercises shown in this video will not correlate to increasing maximal running speed. The increased explosiveness and quad power may help during the acceleration phase of sprinting (0-20yds) though. But if you want to improve top running speed you have to practice running at top speed.
Amazing video! Wanna try the template out! I'm kind of new to things so I wanna ask a few questions: for the template, are all 4 sessions supposed to be done in the same week? Like Monday session 1, Tuesday session 2, Thursday session 3, Friday session 4? And I'm also a little confused about what 12 week cycle means, or that how the loaded jump weights should wave down?
Nice and no BS video! What would you set as a minimum of back squat strength before start getting to the power and speed side down the curve? Would you consider something like 1.5BW a good strength basis? Thank you so much for the great content!
You probably already figured it out by now, but good idea is to get your noobie gains first and start to include some of these exercises when you reach your first plateau. As you break that plateau, your performance on exercises like this should improve.
@@georgecrowcroft9260 thanks for your reply. Focusing on strength training has actually resulted in some vertical gains (maybe 2inches or so) but most importantly in resilience, jumping on even concrete doesn't feel devastating. I guess this will be of utmost importance for power training cycles.
Great video dude, subbed. I'm having slight knee pain from heavy squats, so can't squat atm till i sort it out. I can deadlift heavy thought and am currently doing barbell hack squats (pain is below 90 on squats). Out of those exercises you listed i think i can do power clean and box jump to decrease joint stress. The problem is, i can't drop weight when doing power cleans at my gym, and i really don't wanna risk shoulder injury from lowering power clean cause i'm not that good at it atm. I watched your video on snatch grip high pull, can it be a good replacement?
Marko Doder it's a fine replacement but you'll want to use a couple of options to cycle through for better long term development. Power cleans in the 70-85% range should not be very difficult to lower back down once you get the hang of it. I do it with heavy-ish hang cleans all the time.
Really nice video. I've become something of a connoisseur of jump training videos, and I've seen some amazingly bad advice. For the jump squat is that 10% of your squat per dumbbell or total of dumbells?
The 10% figure represents the total number of the dumbbells. So if I want to do jump squats with 50lbs, I'll use two 25lbs DB's. For heavier explosive work, I prefer Olympic lift variations rather than heavier jump squats.
J-b Mash glad to hear it man. I'm sure the length will deter some people, but it's a topic that's near and dear to my heart so I didn't want to half ass it. I hope it helps you out.
@@EnkiriElite Those jumps onto the top of that stack of round plates is super impressive because you have to land vertically or else they may go flying out along with your feet. Anyone who is intent on benefiting from this will NOT be deterred. Those that are almost certainly will never benefit from this information.
Thanks man. I appreciate the sentiment, truly. I've put a lot of work into this thing and it's very satisfying to hear when people are appreciative of that level of quality that I'm striving for.
@@EnkiriElite I am trying to be as athletic as possible and I used to get the notification from athlean but he started to disappoint me in a few ways. I couldn't progress anymore from him with what he was presenting. I feel his niche is for the less athletic. More on the beginner side. You though, you can guide people to be the most athletic they can be. I'm 37 and in the best shape of my life because I am focusing on atheletiscm now and I feel amazing because of it.
Me over athleanx! Yeah buddy! Haha in all seriousness though, I hear you. It would be difficult to cater beyond beginner levels when you have what, literally a million subs or something? Still, his PT bias shows through too much in his recommendations for me, personally.
One legged jumping ability is going to be more affected by genetics and is simply less trainable than two legged jumping. If you're trying to increase your vertical you should first increase your leg strength and then I think you'll find that you naturally start to gravitate more and more towards two legged jumping.
@@EnkiriElite Thanks for taking the time to reply. I noticed that at first too, but from my experience when I started high jumping and long jumping my 1 leg jump went up like crazy. So I feel like 1 leg jump might have a lot to do with cns efficiency. From my experience 1 leg jumping has been super confusing to train as it seems to go up in random spurts at random times.
Wait you doesn't mention anything about vertical presses dips or upper back stuff why are they in the programme? Is it the same reason sprinters do them, to push the air away and make you run faster?
Vampire haha na man, it's just to make it a complete training program. Just because having a big vert is your main goal doesn't mean you dont still want to have a jacked and strong upper body!
Hard to say. But depth jumps are the icing on the cake. If you aren't already incorporating the other methods i described in the video then there's no reason to add depth jumps in yet.
Lysyl oxidase is the enzyme that produces collagen and connective tissue. It is a bio-copper (ceruloplasmin-bound copper) cupro-enzyme. If you are light on bio-copper then your connective tissue won't be 100%. Morley Robbins - My Theory Of Everything -- th-cam.com/video/Iq94ROB5qEs/w-d-xo.html Iron behaving badly: iron as contributor to inflammatory and degenerative diseases -- bmcmedgenomics.biomedcentral.com/articles/10.1186/1755-8794-2-2 INORGANIC Metallic Iron Filings in Cereal Video -- th-cam.com/video/HGbwFtmJOi4/w-d-xo.html ** Some will claim beans and spinach have iron in them, so adding iron filings to cereal is no problem. Where is the video pulling metallic iron filings from spinach and beans? They can't do it. The form matters more than the name -- don't be deceived! Organic iron in plants is usable while INORGANIC metallic iron filings are quite toxic and designated as a carcinogen (increasing cancer rates are NOT coming from Mars!).
Hey Alec I think I watched the video 3 times now and I like it a lot the only thing I wanted to ask is I like full body workouts a bit more and maybe you could take a look at my template or make a Video on full body routines :)
Hi Just found your channel from the kneesovertoes guy video lol. It was really helpful and good take I think. Please help me out here though. I get the theory that you want to build strength then move towards power. If I want to increase my vertical as fast as possible in the short term, should I do plyometrics at the same time as strength training? How many days of each? Same day?
Hey Alec, I'm really hoping you can get back to me. I do a sport called wushu which is like kung fu but is modernized and has many athletic jumping movements. The jumping movement I want to maximize is the tornado kick or xfj (you can search wushu xfj and see the professionals) but this is initially a 1 leg jump. Do you have any advice on how to maximize my 1 leg jumping power?
I would still use the squat as the baseline strength movement, but I would also add some unilateral strength work like split squats/lunges, and I would focus only on unilateral plyometric and jumping exercises, rather than bilateral.
arnbassbaritone well, what I was saying in the video is that I personally never use more than 50lbs on that exercise, but I start off every cycle much lighter than that. Starting with a 45lbs bar would be more weight than most people need.
Im also confused on the heavy and light days. Like for strict press session 1 is light and session 3 is heavy. There both 5x5. Is it because your deloading?
You will never maintain the height you hain fro depth jumping. Depth jumping is essentially equivalent to a peaking cycle on a strength exercise...it's just maximizing your power, but the boost is temporary. It works very y effectively, very quickly, and then stops working very quickly as well. That's why it should be used sparingly. The other techniques described in this video are easy to maintain. When you build leg strength and power with loaded jumps, o-lifts, squats, etc. Only a small amount for work is required to maintain those physical qualities and as long as you maintain those qualities (along with the actual *skill* of jumping) then your vert will not go down.
I actually refer to them as weighted jumps typically and I only call them "jump squats" because that's what people are used to. I advocate mimicking your normal standing vertical jump motion with the only difference between the two movements being the dumbbells in your hands.
Can a high pull from pocket with snatch grip be a good substitute to power clean? I just feel like the front rack position require a lot of time and effort to master and isn't a mandatory skill for non Olympic lifters
Hai Kuan Cheoh that's a fine substitute. The clean catch position doesn't really require that much mobility when you're standing up or in a half squat though. the mobility requirements only really start to increase once you move into a deep squat position.
Deadlifts are to sprinting as squats are to verts. You can look at it as deadlifts are a horizontal movement and squats are a vertical movement. Not saying that deadlifts have 0 carryover to vertical jumping though.
To some extent yes, but id rather recommend to sticking to regular barbell back squats, because pistol squats require lots of flexibility, mobility, balance and coordination.
Jason Tatum e Better than power cleans? No way. If you don't sprint or jump regularly, then yes, just doing some sprinting or jumping will increase your explosiveness slightly for a short period of time. And then never again. incorporating things like jump squats, Olympic lifts, and heavy squats drastically increases your long term potential for becoming more powerful and explosive than you currently are. Just doing some sprints or jumps alone will maximize the physical capacities you current have. But doing the other exercises I mentioned in addition to sprints/jumps will increase your ceiling and your overall potential. Find the section in this video where I talk about the force-velocity curve and you'll see what I'm talking about. Sprinting is just a small piece of the puzzle.
Alec Enkiri also would Smolov for squat combined with power cleans on the off days be a good way to improve vertical along with depth jumps and weighted jumps
Jason Tatum e I wouldn't bother with smolov unless all you are going to do is smolov. It's a squat specialization cycle. You won't make jump gains with so much squat volume. I would just do a moderate squat program and squat 2 or maybe 3 times a week tops.
Good video Alex. This is unrelated but you're my go to guy for squats questions: I recently switched to wide stance squats (sumo deadlift width) because it's the position where I can stay most upright but I'm experiencing some pain in my right knee. Any tips? It also might not be because of squats, it could be from doing rdl's with an over under grip (the pain is on the side with the supinated hand so my hamstring could be loaded unevenly. It could also be from back extensions but I doubt it.
Vampire hey man, it's hard to say because it could be a million things, but have you tried process of elimination? Start by eliminating the wide stance squats and if that cures then you know what's causing the problem. At that point, if you insist on using the wide stance you can toy with foot positioning and see if you can find something that makes it stop. Going wider is generally going to be better served by turning the toes out a decent bit so that's the first thing I would try there.
Doing weighted jumps onto boxes is stupid. Not only is it dangerous in the event of a miss, but it also detracts the focus from achieving maximal hip displacement (which is what you want) and turns it instead onto achieving more height off the ground simply by pulling the legs up higher, which doesn't accomplish anything. With no box you can focus on achieving maximal explosiveness and height against the resistance and work on proper landing mechanics.
@@bradriddell7940 I'm of the opinion that if you are using proper loads and know how to adhere to proper landing mechanics then the joint stress incurred will not be all that much different from a standard vertical jump.
Idk if you reply to old videos bro, but I used to inline skate semi professionally, I have a 45” vert from a stand still, is running into a jump trainable? I am accustomed to jumping from a standstill and lose tons of power if I come from a running start
A 45" standing vert is insane and I would legitimately like to see that! Imo, running vertical is more responsive to training than standing vert anyway, assuming you jump bilaterally in both situations. You just have to learn how to transfer the energy gained from the approach into vertical power. This is where plyometrics and practicing maximal vertical jumps with a full approach really stand out as effective methods.
Enkiri Elite Fitness it all happened because I used to aggressive inline skate, aka ramps grinds flips exc, my rollerblades are about 8lbs each, so I was basically rolling around doing weighted jumps grinds exc, I have a video of me 180ing over a full size picnic bench here on TH-cam I think I’ll share link if I can find it lol so that’s why I can’t run into a jump. I’m used to rolling up to a surface I’m going to jump over
Enkiri Elite Fitness do you write programs man? I’d be interested in a strength program I can run in a commercial gym, to progress my squat bench deadlift
Enkiri, so how much cow liver did you eat growing up, and how much do you eat now? The bio-copper in liver powers all the cupro-enzymes in the human body, not the least of which are cytochrome c oxidase (3 copper atoms), ceruloplasmin (1046 amino acids with up to 8 copper atoms), and lysyl oxidase that basically makes all your collagen, blood vessels, connective tissues, and more. Cytochrome c oxidase sits in complex 4 of every mitochoondria, and is absolutely required to convert O2 into Mg-ATP. Given your incredible amount of energy, I believe organ meats have been in your diet, and that of your maternal lineage, for quite some time. BTW, there is 2x more copper than iron in healthy liver, which is compared to 60x more iron than copper in muscle meat. The old saying that weight lifters eat liver for the iron is patently false -- they do it for the copper and all its synergists that result in ceruloplasmin-bound copper (for safe transport through the human body). So, why doesn't your doctor know about this? It ruins the business model. 4% chronic disease in the 1940's wouldn't have exploded to 60% today (and growing). Most people think ATP powers the cells, but this is false. It is Mg-ATP that is the true energy currency of the cells. Ask you doctor what nutrient activates ATP and they won't know. Again, it is too important and dangerous to the business model. Search "magnesome" to learn that magnesium activates 3,751 unique protein types within the human body. Bio-copper and magnesium are the "beyond Michael Jordan twins" of human energy production. Metallic iron filings in the human body deplete both bio-copper and magnesium status. ... INORGANIC Metallic Iron Filings in Cereal Video -- th-cam.com/video/HGbwFtmJOi4/w-d-xo.html ** Some will claim beans and spinach have iron in them, so adding iron filings to cereal is no problem. Where is the video pulling metallic iron filings from spinach and beans? They can't do it. The form matters more than the name -- don't be deceived! Organic iron in plants is usable while INORGANIC metallic iron filings are quite toxic and designated as a carcinogen (increasing cancer rates are NOT coming from Mars!). Iron behaving badly: iron as contributor to inflammatory and degenerative diseases -- bmcmedgenomics.biomedcentral.com/articles/10.1186/1755-8794-2-2 Morley Robbins - My Theory Of Everything -- th-cam.com/video/Iq94ROB5qEs/w-d-xo.html
@@EnkiriElite I feel that yours was then again i might have misunderstood you. startingstrength.com/article/physical-potential. Seeing as you took the time to reply I will take the time to watch the entire video.
@@EnkiriElite Watched your entire video and my gut feeling is that at least you believe what you are saying and i hope that I am wrong and Rippetoe with 30+ years of experience is wrong but thats doubtfull. So respectfully disagree, you have a lot of great content never the less.
Rippetoe misleads people like you. "Genetic" influence is not synonymous with genetic determinism. Your genes may effect your physiological limits but that doesn't mean your limits are easily reachable.
Your channel is super underrated
Strongly agreed
Jokes on you, I was going to watch without the clickbait title.
freakied0550 lol yeah I think I scared off your average TH-cam fitness watcher with this one. Oh well. What'd you think?
It's added to a private playlist full of vertical jump/sprinting style training that I keep on hand for when I'm going to quit powerlifting like I've been saying for the last 4 years.
Really liked the part about using the depth jumps for peaking though. Never dawned on me to "peak" a vert, but now that you put it out there it makes 100% sense.
freakied0550 yeah, people absolutely murder that one as a concept. It's really just the cherry on top of athletic performance though. And it is an awesome exercise that really does give fantastic results very quickly when it's utilized properly, but thats also it's biggest limitation. And then the foundation is kind of everything else (I mean, really it's mostly leg strength and power, i.e. squats and power cleans lol) built over a period of years. There's a reason Olympic lifters and football players consistently have such high verticals. But no one wants to hear that lol. They want the 12 week program that's going to add a foot to their vert.
Alec Enkiri Same as PL. Every FB PL group post ever: "hey guys, how to add 100lbs to insert lift here in a month?"
I can't wait till your famous and I can say I've been here since 1k.
Vampire I hope I get there bro!
Hey Alec, your videos are really getting better and better with regard to the content, and the presentation. I dare say I don’t think there’s a better fitness channel out there now. I think what your subscriber base enjoys the most is your emphasis on athleticism as opposed to aesthetics. I wish your channel was around while I was still able to train. Much love and respect brother.
Peter Miller you're the man, Peter. Thanks for continually supporting the channel. It's greatly appreciated.
Alec Enkiri my pleasure!!!
Dude you’ve legit got the body I’m hoping to get one day, just a question, how old are you?
Omar Harb sitting at 30 brother.
the multi broad jumps you where doing @2:48 is one of the best exercises (simple, effective, fun).
for more vertical emphasis i would recommend multi hurdle jumps (most serious track athletes do it)
Multi hurdle jumps are superior to box jumps because you must project your body up and forward and you get a strong plyometric effect.
Most comprehensive and complete video on vertical jump ever! This channel is seriously underrated. Maybe the approach of slow and steady gains isn't that sexy compared to all the BS of +10inch in 30 days etc.
I really wanted to increase my vertical jump in the past, but people kept saying "you cant increase it. if you have a lot of high twitch muscle fibers genetically, your jump will be hight". So I gave up eventually. This has definitely sparked my interest in increasing my vertical again.
guh if it's something you're interested in, it's definitely worth the effort of training it. There's no reason you can't get solid gains out of a program like this.
You might consider synthesizing Enkiri's program with Knees Over Toes Guy's program over on his channel. I think they'd work well together. If you are starting from a lower fitness level, maybe start with Knees over Toes Guy's exercises and build up to Enkiri's most excellent recommendations.
Did you try the exercises and increase your vertical?
Never expected the programming part! Learned a lot from this! Thanks!
Honestly the best/most thorough video I have seen on the subject. Thank you!
I hope it helps you in your quest for vertical jump badassery!
@@EnkiriElite hahaha thanks! I am almost 50 but was a dunker 30 years ago. My youngest son is 12 and I know training for vertical leap has come a long way so I wanted some updated knowledge
This is by far the best tutorial and explanation for vertical jumps I have seen, great job alec.
judging from your exercises and physique I'm just curious to ask if you if you incorporate any pullups or lat dominant exercises to really be a full allround athlete.
Yeah, dude I love weighted chin-ups. I'm not doing them at the moment because they stalled, but I hit a 300lbs chin-up (bw + 145lbs) back in April I think. It's on my channel.
This is very informative quality content,honestly I don't know how you aren't a much bigger channel you have impressive strength feats and you know your subject very well
Your Savior JesasaurusRex I appreciate the kind words.
I concur. Subscribed!
Heeey this video is back :). I broke a National swimming record (200m backstroke in short course) after running a program based on info in this video :)
Damn bro good to hear!
Great video!
Would you recommend any particular shoes (or style of shoes) for this type of training? 🙂
I like classic tennis shoes, but whatever fits snugly and helps you move the best will always be ideal!
Another quality video Alec. One piece of constructive criticism, if you could do something about the reducing the echo when you are speaking it will help the sound quality.
Hermie Munster Fitness yeah, I think buying a mic would be the only way to do that. Unfortunately, it started pouring rain and thundering very loudly while I was filming this video.
Thanks for spreading good honest information with such positivity bro, it's inspiring me
New information for me. Thank you
Hey man, top video as always but these exercises seem to mostly emphasise quad dominance, which is fine but what about the posterior chain? Are these 4 exercises sufficient for training the glutes, hams and hips? I was told by my coach that whilst the quads provide the initial explosiveness out of the blocks (say in sprinting), the glutes and hams are equally if not more important in the last stretch of a sprint, and thus those with stronger/more developed muscles in this region tend to triumph over longer distances, say in the 100-200m region. I know vertical jumping and sprinting are slightly different but from what I've heard there is a strong correlation between the two..
Vertical jumping off of 2 legs is a quad dominant movement pattern, hence the emphasis on quad strength & power in this video. Sprinting at maximal speed is an activity which is dominated entirely by the glutes and hamstrings. The exercises shown in this video will not correlate to increasing maximal running speed. The increased explosiveness and quad power may help during the acceleration phase of sprinting (0-20yds) though. But if you want to improve top running speed you have to practice running at top speed.
@@EnkiriElite Understood. Cheers for the reply, all the best mate.
Amazing video! Wanna try the template out! I'm kind of new to things so I wanna ask a few questions:
for the template, are all 4 sessions supposed to be done in the same week? Like Monday session 1, Tuesday session 2, Thursday session 3, Friday session 4?
And I'm also a little confused about what 12 week cycle means, or that how the loaded jump weights should wave down?
Nice and no BS video! What would you set as a minimum of back squat strength before start getting to the power and speed side down the curve? Would you consider something like 1.5BW a good strength basis? Thank you so much for the great content!
You probably already figured it out by now, but good idea is to get your noobie gains first and start to include some of these exercises when you reach your first plateau. As you break that plateau, your performance on exercises like this should improve.
@@georgecrowcroft9260 thanks for your reply. Focusing on strength training has actually resulted in some vertical gains (maybe 2inches or so) but most importantly in resilience, jumping on even concrete doesn't feel devastating. I guess this will be of utmost importance for power training cycles.
Thanks
What about the people who don't have access to the gym will you suggest some best bodyweight strength and plyometric exercises for vertical jump
Great
Great video dude, subbed.
I'm having slight knee pain from heavy squats, so can't squat atm till i sort it out. I can deadlift heavy thought and am currently doing barbell hack squats (pain is below 90 on squats).
Out of those exercises you listed i think i can do power clean and box jump to decrease joint stress.
The problem is, i can't drop weight when doing power cleans at my gym, and i really don't wanna risk shoulder injury from lowering power clean cause i'm not that good at it atm. I watched your video on snatch grip high pull, can it be a good replacement?
Marko Doder it's a fine replacement but you'll want to use a couple of options to cycle through for better long term development. Power cleans in the 70-85% range should not be very difficult to lower back down once you get the hang of it. I do it with heavy-ish hang cleans all the time.
Really nice video. I've become something of a connoisseur of jump training videos, and I've seen some amazingly bad advice. For the jump squat is that 10% of your squat per dumbbell or total of dumbells?
The 10% figure represents the total number of the dumbbells. So if I want to do jump squats with 50lbs, I'll use two 25lbs DB's. For heavier explosive work, I prefer Olympic lift variations rather than heavier jump squats.
Enkiri Elite Fitness It sucks cause I dont have the means of doing OLY lifts
Good stuff very informative video, you finally got around to it, respect
J-b Mash you're the one who requested it? I hope you liked it! This shit was a project haha.
Alec Enkiri well I wasn’t the first to ask but I did pester you for it. I appreciate the effort you put in, it was worth the wait
J-b Mash glad to hear it man. I'm sure the length will deter some people, but it's a topic that's near and dear to my heart so I didn't want to half ass it. I hope it helps you out.
@@EnkiriElite Those jumps onto the top of that stack of round plates is super impressive because you have to land vertically or else they may go flying out along with your feet. Anyone who is intent on benefiting from this will NOT be deterred. Those that are almost certainly will never benefit from this information.
Really great info !
Tom Czubat thanks man!
Alec, jujimufu and omarisuf are the only 3 fitness youtubers to watch
Well, shit man. I'm honored.
@@EnkiriElite you guys all have your niche. I can't watch everyone so I watch the best☺️
Thanks man. I appreciate the sentiment, truly. I've put a lot of work into this thing and it's very satisfying to hear when people are appreciative of that level of quality that I'm striving for.
@@EnkiriElite I am trying to be as athletic as possible and I used to get the notification from athlean but he started to disappoint me in a few ways. I couldn't progress anymore from him with what he was presenting. I feel his niche is for the less athletic. More on the beginner side. You though, you can guide people to be the most athletic they can be. I'm 37 and in the best shape of my life because I am focusing on atheletiscm now and I feel amazing because of it.
Me over athleanx! Yeah buddy! Haha in all seriousness though, I hear you. It would be difficult to cater beyond beginner levels when you have what, literally a million subs or something? Still, his PT bias shows through too much in his recommendations for me, personally.
Great comprehensive video. Curious as to your thoughts on kettlebell swings/snatches in relation to vertical jump
Both make great additions to part of the comprehensive power program.
@@EnkiriElite why is the clean deemed as superior to the snatch in every discussion regarding speed, power, explosiveness, vertical jump etc
great video
Great video. Do you have any advice on one-legged jumping?
One legged jumping ability is going to be more affected by genetics and is simply less trainable than two legged jumping. If you're trying to increase your vertical you should first increase your leg strength and then I think you'll find that you naturally start to gravitate more and more towards two legged jumping.
@@EnkiriElite Thanks for taking the time to reply. I noticed that at first too, but from my experience when I started high jumping and long jumping my 1 leg jump went up like crazy. So I feel like 1 leg jump might have a lot to do with cns efficiency. From my experience 1 leg jumping has been super confusing to train as it seems to go up in random spurts at random times.
After thinking about it some more I would say that 1 leg jumping is just a whole different beast. That's why I was wondering about it.
Hey Alec, would you add any exercises to this in hindsight? Just about to try and put together my own little jump program. Cheers man.
You got some good stats brudda
Thanks bro
Wait you doesn't mention anything about vertical presses dips or upper back stuff why are they in the programme? Is it the same reason sprinters do them, to push the air away and make you run faster?
Vampire haha na man, it's just to make it a complete training program. Just because having a big vert is your main goal doesn't mean you dont still want to have a jacked and strong upper body!
Excellent video. Thanks!
I tore my Achilles 2 years ago. Too early to try depth jumps? I feel no pain during squatting or sprinting.
Hard to say. But depth jumps are the icing on the cake. If you aren't already incorporating the other methods i described in the video then there's no reason to add depth jumps in yet.
Lysyl oxidase is the enzyme that produces collagen and connective tissue. It is a bio-copper (ceruloplasmin-bound copper) cupro-enzyme. If you are light on bio-copper then your connective tissue won't be 100%.
Morley Robbins - My Theory Of Everything -- th-cam.com/video/Iq94ROB5qEs/w-d-xo.html
Iron behaving badly: iron as contributor to inflammatory and degenerative diseases -- bmcmedgenomics.biomedcentral.com/articles/10.1186/1755-8794-2-2
INORGANIC Metallic Iron Filings in Cereal Video -- th-cam.com/video/HGbwFtmJOi4/w-d-xo.html
** Some will claim beans and spinach have iron in them, so adding iron filings to cereal is no problem. Where is the video pulling metallic iron filings from spinach and beans? They can't do it. The form matters more than the name -- don't be deceived! Organic iron in plants is usable while INORGANIC metallic iron filings are quite toxic and designated as a carcinogen (increasing cancer rates are NOT coming from Mars!).
Hey Alec I think I watched the video 3 times now and I like it a lot the only thing I wanted to ask is I like full body workouts a bit more and maybe you could take a look at my template or make a Video on full body routines :)
A
- Unloaded Jumps
- Power Clean
- Squat (Heavy)
- Bench Press
- Pendlay Row
B
- Unloaded Jumps
- Power Snatch
- Squat (Light)
- Press
- Deadlift (Heavy)
- Chinups
Looks like it could work fine to me. Give it a shot and see how it goes.
Hi Just found your channel from the kneesovertoes guy video lol. It was really helpful and good take I think. Please help me out here though. I get the theory that you want to build strength then move towards power. If I want to increase my vertical as fast as possible in the short term, should I do plyometrics at the same time as strength training? How many days of each? Same day?
i dont know the exercises of the program, Can you do a more detailed video about the program
Your awesome. :) Had to subscribe.
great video, whats your standing reach?
Hey Alec, I'm really hoping you can get back to me. I do a sport called wushu which is like kung fu but is modernized and has many athletic jumping movements. The jumping movement I want to maximize is the tornado kick or xfj (you can search wushu xfj and see the professionals) but this is initially a 1 leg jump. Do you have any advice on how to maximize my 1 leg jumping power?
I would still use the squat as the baseline strength movement, but I would also add some unilateral strength work like split squats/lunges, and I would focus only on unilateral plyometric and jumping exercises, rather than bilateral.
When are the rest days?
Is the jump squat with a barbell on your back a good variation?
arnbassbaritone well, what I was saying in the video is that I personally never use more than 50lbs on that exercise, but I start off every cycle much lighter than that. Starting with a 45lbs bar would be more weight than most people need.
Okay. Thanks.
Geat video, thanks!
Lucas Hawkins thanks bro
Im also confused on the heavy and light days. Like for strict press session 1 is light and session 3 is heavy. There both 5x5. Is it because your deloading?
I wish I would have known about you 10 years ago
to Alec Enkiri - your contacr is G-R-E-A-T ! .
How do you maintain jumping height after a cycle? I am curious as to how i can keep jump height after a block when i specialise in other attributes.
You will never maintain the height you hain fro depth jumping. Depth jumping is essentially equivalent to a peaking cycle on a strength exercise...it's just maximizing your power, but the boost is temporary. It works very y effectively, very quickly, and then stops working very quickly as well. That's why it should be used sparingly.
The other techniques described in this video are easy to maintain. When you build leg strength and power with loaded jumps, o-lifts, squats, etc. Only a small amount for work is required to maintain those physical qualities and as long as you maintain those qualities (along with the actual *skill* of jumping) then your vert will not go down.
@@EnkiriElite thank you for the response, Sir! This is very encouraging.
Vid was a great help but because i dont have heavy weights at home I substituted squats with lunges, would that still show similar results?
I think the results will still come, but they'll be better if you can do squats.
Enkiri Elite Fitness thanks bro
how deep would you advise we go on squat jumps? Minor nit, but the way you did them seemed more like weighted jumps than squats.
I actually refer to them as weighted jumps typically and I only call them "jump squats" because that's what people are used to. I advocate mimicking your normal standing vertical jump motion with the only difference between the two movements being the dumbbells in your hands.
Can a high pull from pocket with snatch grip be a good substitute to power clean? I just feel like the front rack position require a lot of time and effort to master and isn't a mandatory skill for non Olympic lifters
Hai Kuan Cheoh that's a fine substitute. The clean catch position doesn't really require that much mobility when you're standing up or in a half squat though. the mobility requirements only really start to increase once you move into a deep squat position.
ah! never thought of that, will definitely give it a try. also, brilliantly made video! thanks a bunch
to look like an athlete youve got to train like an athlete
No plyometric training?
depth jumps are original plyometric training.
Alec do you think Deadlifts carryover to jumping as much as Squats do ?
No, deadlifts are a hip dominant exercise and jumping is more of a function of knee extensor power than it is hip extensor power.
Deadlifts are to sprinting as squats are to verts. You can look at it as deadlifts are a horizontal movement and squats are a vertical movement. Not saying that deadlifts have 0 carryover to vertical jumping though.
what’s your height and weight?
Can pistol squat increase vertical jump?
To some extent yes, but id rather recommend to sticking to regular barbell back squats, because pistol squats require lots of flexibility, mobility, balance and coordination.
Banded Rack Pulls below the x-axis
Figel the Great gotta make sure your rack pulls cover all point of the speed strength continuum if you want them to build optimal trap growth.
Heard they can fix my broken back (and ruptured ear drums) too.
Figel the Great don't forget about curing cancer!
Jumpscience says that sprints are better than power clean to improve explosiveness thoughts on this?
Jason Tatum e Better than power cleans? No way. If you don't sprint or jump regularly, then yes, just doing some sprinting or jumping will increase your explosiveness slightly for a short period of time. And then never again. incorporating things like jump squats, Olympic lifts, and heavy squats drastically increases your long term potential for becoming more powerful and explosive than you currently are. Just doing some sprints or jumps alone will maximize the physical capacities you current have. But doing the other exercises I mentioned in addition to sprints/jumps will increase your ceiling and your overall potential. Find the section in this video where I talk about the force-velocity curve and you'll see what I'm talking about. Sprinting is just a small piece of the puzzle.
Alec Enkiri thanks
Alec Enkiri also would Smolov for squat combined with power cleans on the off days be a good way to improve vertical along with depth jumps and weighted jumps
Jason Tatum e I wouldn't bother with smolov unless all you are going to do is smolov. It's a squat specialization cycle. You won't make jump gains with so much squat volume. I would just do a moderate squat program and squat 2 or maybe 3 times a week tops.
Ok I’ll try to lower the volume after I finish with Smolov as I don’t want to stop the program thanks
Good video Alex.
This is unrelated but you're my go to guy for squats questions: I recently switched to wide stance squats (sumo deadlift width) because it's the position where I can stay most upright but I'm experiencing some pain in my right knee. Any tips? It also might not be because of squats, it could be from doing rdl's with an over under grip (the pain is on the side with the supinated hand so my hamstring could be loaded unevenly. It could also be from back extensions but I doubt it.
Vampire hey man, it's hard to say because it could be a million things, but have you tried process of elimination? Start by eliminating the wide stance squats and if that cures then you know what's causing the problem. At that point, if you insist on using the wide stance you can toy with foot positioning and see if you can find something that makes it stop. Going wider is generally going to be better served by turning the toes out a decent bit so that's the first thing I would try there.
Alec Enkiri thanks man.
I LOVE YOU BRO!!!
(NO HOMO)
The Power Builder haha thanks bro
Why not weighted box jump and unloaded jump squats
Doing weighted jumps onto boxes is stupid. Not only is it dangerous in the event of a miss, but it also detracts the focus from achieving maximal hip displacement (which is what you want) and turns it instead onto achieving more height off the ground simply by pulling the legs up higher, which doesn't accomplish anything. With no box you can focus on achieving maximal explosiveness and height against the resistance and work on proper landing mechanics.
Enkiri Elite Fitness makes sense I was thinking less loads on the joints love the videos thanks for the reply
@@bradriddell7940 I'm of the opinion that if you are using proper loads and know how to adhere to proper landing mechanics then the joint stress incurred will not be all that much different from a standard vertical jump.
Idk if you reply to old videos bro, but I used to inline skate semi professionally, I have a 45” vert from a stand still, is running into a jump trainable? I am accustomed to jumping from a standstill and lose tons of power if I come from a running start
A 45" standing vert is insane and I would legitimately like to see that! Imo, running vertical is more responsive to training than standing vert anyway, assuming you jump bilaterally in both situations. You just have to learn how to transfer the energy gained from the approach into vertical power. This is where plyometrics and practicing maximal vertical jumps with a full approach really stand out as effective methods.
Enkiri Elite Fitness it all happened because I used to aggressive inline skate, aka ramps grinds flips exc, my rollerblades are about 8lbs each, so I was basically rolling around doing weighted jumps grinds exc, I have a video of me 180ing over a full size picnic bench here on TH-cam I think I’ll share link if I can find it lol so that’s why I can’t run into a jump. I’m used to rolling up to a surface I’m going to jump over
Enkiri Elite Fitness do you write programs man? I’d be interested in a strength program I can run in a commercial gym, to progress my squat bench deadlift
@@lookmomitsthatboy1869 sure do man! Check out my web site if you're interested: www.enkirielitefitness.com/coachingservices
6:28 Hey man, I know you said largely untrainable, but are there any ways to get my pure speed to it’s actual genetic maximum?
depends largely on what you're training for. 100m, 200 or something longer
@@thebuddhasmiles sheesh I didn't see that reply. I'm a highschooler doing the hurdles, high jump, long jump, and 100m
can u dunk bro?
I couldn't tell you were 5'6" you looked at least 5'10"
Na, I wish.
@@EnkiriElite I'm 5' 5" ;(
my vertical is like 20 inches 😂 going from 20 to 40 is probably not going to happen but I would be satisfied with your starting vert of 30 lel
If you're diligent and patient put in the work, I think a 10 inch gain is definitely possible.
yes there is still a lot of room for improvement. Btw how tall are you?
@@DuckFace31 5'6" on a good day
I got out my bait and tackle hoping to learn how to fish after watching this video. Now I'm sad.
Feeling like a kangeroo :D
Enkiri, so how much cow liver did you eat growing up, and how much do you eat now? The bio-copper in liver powers all the cupro-enzymes in the human body, not the least of which are cytochrome c oxidase (3 copper atoms), ceruloplasmin (1046 amino acids with up to 8 copper atoms), and lysyl oxidase that basically makes all your collagen, blood vessels, connective tissues, and more. Cytochrome c oxidase sits in complex 4 of every mitochoondria, and is absolutely required to convert O2 into Mg-ATP. Given your incredible amount of energy, I believe organ meats have been in your diet, and that of your maternal lineage, for quite some time.
BTW, there is 2x more copper than iron in healthy liver, which is compared to 60x more iron than copper in muscle meat. The old saying that weight lifters eat liver for the iron is patently false -- they do it for the copper and all its synergists that result in ceruloplasmin-bound copper (for safe transport through the human body).
So, why doesn't your doctor know about this? It ruins the business model. 4% chronic disease in the 1940's wouldn't have exploded to 60% today (and growing).
Most people think ATP powers the cells, but this is false. It is Mg-ATP that is the true energy currency of the cells. Ask you doctor what nutrient activates ATP and they won't know. Again, it is too important and dangerous to the business model. Search "magnesome" to learn that magnesium activates 3,751 unique protein types within the human body. Bio-copper and magnesium are the "beyond Michael Jordan twins" of human energy production.
Metallic iron filings in the human body deplete both bio-copper and magnesium status.
...
INORGANIC Metallic Iron Filings in Cereal Video -- th-cam.com/video/HGbwFtmJOi4/w-d-xo.html
** Some will claim beans and spinach have iron in them, so adding iron filings to cereal is no problem. Where is the video pulling metallic iron filings from spinach and beans? They can't do it. The form matters more than the name -- don't be deceived! Organic iron in plants is usable while INORGANIC metallic iron filings are quite toxic and designated as a carcinogen (increasing cancer rates are NOT coming from Mars!).
Iron behaving badly: iron as contributor to inflammatory and degenerative diseases -- bmcmedgenomics.biomedcentral.com/articles/10.1186/1755-8794-2-2
Morley Robbins - My Theory Of Everything -- th-cam.com/video/Iq94ROB5qEs/w-d-xo.html
Algorithm
You sure your not from Krypton with them numbers, and under 170 pounds no less. Damn 🤭
Ah, I don’t give two shits about vertical jumping
Didnt watch but vertical jump is a genetic feat and its cant be significantly improved without genetics behind it. I stopped subbing cause of this.
That's a bold claim bud.
@@EnkiriElite I feel that yours was then again i might have misunderstood you. startingstrength.com/article/physical-potential. Seeing as you took the time to reply I will take the time to watch the entire video.
@@synthwavemantechno2603 Yes, I am aware of Rippetoe's stance. That doesn't make it correct.
@@EnkiriElite Watched your entire video and my gut feeling is that at least you believe what you are saying and i hope that I am wrong and Rippetoe with 30+ years of experience is wrong but thats doubtfull. So respectfully disagree, you have a lot of great content never the less.
Rippetoe misleads people like you. "Genetic" influence is not synonymous with genetic determinism. Your genes may effect your physiological limits but that doesn't mean your limits are easily reachable.