One Week Routine To Jump HIGHER! *Sets and reps included*

Summary

In this video, Isaiah Rivera shares his vertical jump training regimen that boosted his leap from 24 to 50.5 inches. The detailed weekly plan, crafted by John Evans, includes power exercises, weight room sessions, and specific strength circuits. It emphasizes volume and intensity, with a focus on high-quality movements and recovery. Viewers are encouraged to adapt the program for their own training, noting the importance of specificity and periodization for optimal results. For personalized coaching, they direct viewers to thpstrength.com.

Takeaways

• 🏃‍♂️ Isaiah Rivera increased his vertical jump from 24 to 50.5 inches by following a specific training cycle.
• 📝 The training plan was designed by John Evans and includes a detailed weekly routine for enhancing vertical jump.
• 🔄 The training cycle emphasizes building volume and intensity in the weight room for a few months before focusing on specific jumps.
• 🌞 Day one involves power exercises like alternate leg bounding to project upwards and forwards with high ground reaction forces.
• 🏋️‍♂️ Weight exercises such as power cleans, full cleans, and barbell back squats are included to build strength and jumping ability.
• 🦵 Additional exercises like seated calf raises and barbell hip thrusts are incorporated to ensure the hip and ankle are not neglected.
• 🤸‍♂️ Tuesday is dedicated to isometrics, static flexibility, and strength circuits to add volume and aid in recovery and hormone profiling.
• 💪 Upper body work focuses on shoulder rehab and muscle groups specific to jumping, with an emphasis on general volume and injury prevention.
• 🏞 Wednesday and Friday are high-intensity days with resisted hill sprints and barbell jump squats to develop a fast rate of force development.
• 🕒 On Friday, exercises like split snatch, k-box squat, and Paula press are performed to maintain volume without exhausting the athlete before the jump session.
• 🚀 Saturday is the most crucial day for jump training, focusing on isometrics, high-intensity warm-ups, and practice jumps to improve vertical leap.
• 📈 The training is periodized, with an expectation of lower jumps in the middle of the cycle, followed by increased intensity and a deload week for peak performance.

Q & A

What was Isaiah Rivera's initial vertical jump measurement before training?

Isaiah Rivera's initial vertical jump was 24 inches.

How much did Isaiah Rivera improve his vertical jump after training?

Isaiah Rivera improved his vertical jump by 26.5 inches, reaching a total of 50.5 inches.

Who wrote the training cycle that Isaiah followed?

The training cycle was written by John Evans.

What is the purpose of starting the workout with alternate leg bounding?

The purpose of starting with alternate leg bounding is to perform a power exercise that is elastic in nature, ensuring high-quality movements for significant adaptation.

How many foot contacts does Isaiah make during the alternate leg bounding compared to a sprint?

Isaiah makes roughly 40 foot contacts during alternate leg bounding, which is less than the approximately 64 foot contacts he would make during a sprint.

What was the exercise combination Isaiah did in the weight room after the bounding exercise?

Isaiah did a combination of power cleans and full cleans, followed by barbell back squats.

What is the significance of doing seated calf raises and barbell hip thrusts after heavy leg exercises?

Seated calf raises and barbell hip thrusts are added to ensure that the hip and ankle are not neglected, providing balance to the workout and preventing overemphasis on the knees.

What does THP Strength offer for those interested in vertical jump training?

THP Strength offers coaching and training plans by Isaiah Rivera and John Evans, which can help athletes and individuals improve their vertical jump.

What is the focus of the general day workout on Tuesdays?

The focus of Tuesday's workout is on isometrics, static flexibility circuits, and strength circuits to add volume for recovery and hormone profiling.

Why does the script mention doing resisted Hill Sprints on Wednesdays?

Resisted Hill Sprints are used to develop a faster rate of force development, which is crucial for the accelerative focus of two-foot jumping.

What is the purpose of doing front squats every minute on the minute for 15 sets?

This high-intensity front squat routine is meant to push the athlete to their limits, improve mental fortitude, and increase velocity during reps.

What is the most important workout day of the week according to the script?

Saturday is considered the most important day for jump training, as it is the most specific workout for improving vertical jump.

How should athletes adjust their jump training during the middle of a training cycle?

Athletes should expect to jump lower during the middle of a training cycle and adjust by practicing high-quality makes at a lower rim height.

What is the recommended approach for athletes who want to try this training program?

Athletes should give the training program a try, monitor their progress, and consider periodizing the intensity and volume over several weeks before deloading.