How Often Should You Jump To Increase Your Vertical? Vertical Jump Q&A

Summary

In this video, world record holder Isaiah Rivera shares insights on improving vertical jump, emphasizing the importance of high-intensity training and the Law of Specificity. He discusses training frequency, the risk of injuries, and the balance between general and specific workouts. Rivera also addresses the role of plyometrics, the potential of a 60-inch vertical, and offers advice for managing back pain. His personal experience and experiments in training highlight the video, providing a unique perspective on athletic development.

Takeaways

• 🏆 Isaiah Rivera holds a world record vertical jump of 50.5 inches and shares his expertise on improving jumping ability.
• 🔄 The Law of Specificity emphasizes that to excel in a skill, one must practice it frequently and with maximum effort, as Rivera did with his jumping training.
• ⚠️ Overdoing specific training can lead to injuries; it's important to balance general work with specificity to build capacity and avoid overuse.
• 🔄 Training accommodation suggests that too much repetition without variation can lead to a decrease in adaptation, hence the need for variety in training.
• 🏃‍♂️ Rivera's personal 100-meter dash time was 12.1 seconds, indicating that high jumping ability does not necessarily correlate with sprinting speed.
• 🎽 The use of a weighted vest for improving jump performance is not recommended by Rivera due to potential negative impacts on jump technique.
• 🤔 The effectiveness of plyometrics depends on the individual's effort and the volume and intensity of the exercises performed.
• 🧘‍♂️ Meditation plays a significant role in Rivera's discipline, consistency, and ability to handle the rigors of training, which he attributes to his success.
• 🔄 As an athlete progresses, the volume of jumping training should be adjusted to avoid injury and maintain efficiency, with a focus on quality over quantity.
• 🦶 Strengthening the lower leg muscles, particularly through seated calf raises, can help prevent ankle injuries, according to Rivera's experience.
• 🔢 The difference between a good run-up and a perfect one can be significant, with Rivera noting a 20% increase in vertical jump from a well-practiced approach.

Q & A

What is the Law of Specificity as mentioned by Isaiah Rivera in the context of improving at jumping?

The Law of Specificity in the context of jumping means that if you want to get better at something, such as jumping higher, you need to practice that specific activity frequently and with maximal effort. Just like shooting a basketball requires thousands of reps, jumping also requires high-intensity, maximal effort jumps to improve.

How did Isaiah Rivera describe his training regimen when he was 16 to improve his jumping ability?

Isaiah Rivera described his training regimen at the age of 16 as dunking 4 to 5 hours, 4 to 5 days a week, for 2 to 3 hours a day, jumping as hard as he could, usually on low rims. He would then take two to three days off to see the results, often coming back to jump higher than ever.

What are the downsides to being too specific with training for an extended period, according to Isaiah?

The downsides to being too specific with training for too long include the risk of injuries and reaching a point of diminishing returns. Overexposure to the same training environment can lead to a halt in adaptation and potentially a decrease in fitness level for that specific environment.

What is the term 'training accommodation' as explained by Isaiah Rivera?

Training accommodation refers to the phenomenon where an organism stops seeing adaptation and might even decrease its fitness level when exposed to the exact same environment repeatedly over time.

How did Isaiah Rivera's 100-meter dash time improve after he started sprint training?

Isaiah Rivera's 100-meter dash time improved from 12.1 seconds four years ago to somewhere in the 11-second range after he engaged in three years of sprint training.

What is the force-velocity curve, and how does it relate to different exercises according to Isaiah Rivera?

The force-velocity curve is a concept that illustrates the relationship between the force generated by a muscle and the velocity of its contraction. Different exercises fall under various points along this curve, with the highest velocity concentric contractions having the least force and the highest velocity eccentric contractions seeing the highest forces. Exercises like weighted vests fall more on the strength-speed stimulus side of the curve.

What is Isaiah Rivera's opinion on using a weighted vest to improve jumping ability?

Isaiah Rivera believes that while a weighted vest could theoretically help a beginner, it might interfere with jump technique. He suggests that other strength-speed stimuli, like loaded barbell squat jumps, are more beneficial and keep max approach jumps unloaded to preserve technique.

Why did Isaiah Rivera stop doing sprints during the year he achieved his 50.5-inch vertical jump?

Isaiah Rivera stopped doing sprints during the year he achieved his 50.5-inch vertical jump because he found that sprinting interfered with his intent during his lifts. He also mentioned that he was experimenting with different training stimuli to see how his body responded.

What advice does Isaiah Rivera give for dealing with shoulder pain?

Isaiah Rivera recommends working with a specialist like Christian Williams, who owns Archery Strong, for shoulder pain. He also suggests following a programming routine designed by Williams, which he has found effective in his own training.

How does Isaiah Rivera define 'max intent' when it comes to plyometric exercises?

Isaiah Rivera defines 'max intent' as putting in the maximum effort possible when performing plyometric exercises. This level of effort is necessary to force the body to adapt, improve the nervous system's efficiency, and increase muscle fiber recruitment and force generation.

What is the significance of meditation in Isaiah Rivera's training and life?

Meditation plays a significant role in Isaiah Rivera's training and life by helping him stay disciplined, consistent with his routines, and handle the suffering that comes with intense training. It has also contributed to his ability to be present and accept suffering without the need to change his external experience.

How did Isaiah Rivera's approach to jumping change over time as he got older and more proficient?

As Isaiah Rivera got older and more proficient, his approach to jumping changed from doing 2 to 3 hours almost every day to reducing the volume and frequency of his jumping sessions. This was due to the increased forces his body had to bear as he jumped higher, which necessitated a more careful approach to avoid injuries.

What are some exercises that Isaiah Rivera recommends for strengthening the ankles and potentially preventing injuries?

Isaiah Rivera recommends seated calf raises and single-leg barbell calf raises as exercises that are effective for strengthening the ankles and potentially preventing injuries.

How does Isaiah Rivera suggest an athlete should train their approach vertical to maximize the difference from their standing vertical?

Isaiah Rivera suggests that an athlete should train both their standing vertical and approach vertical with reps. He mentions that a good runup can potentially increase vertical jump by up to 20%, and even more if the athlete doesn't practice standing jumps regularly.

What is the recommended frequency of plyometric training and jumping according to Isaiah Rivera?

The recommended frequency of plyometric training and jumping according to Isaiah Rivera depends on the athlete's resilience. Generally, it should start from more general to specific, with less jumping during general periods. For injury-prone athletes, he suggests no more than twice a week, while healthy athletes can jump more frequently as long as they build up to it.

What is Isaiah Rivera's view on the relationship between calf strength and vertical jump height?

Isaiah Rivera believes that any muscle group specific to jumping higher, including the calves, will contribute to an increase in vertical jump height if their strength is improved relative to body weight, provided that plyometric training or frequent jumping practice is also incorporated.

What is the most effective single workout to improve vertical jump according to Isaiah Rivera?

According to Isaiah Rivera, if there was only one thing an athlete could do to improve their vertical jump, it would be max approach max effort jumping.

What is Isaiah Rivera's perspective on the possibility of achieving a 60-inch vertical?

Isaiah Rivera does not believe that a 60-inch vertical is possible. He thinks that the upper echelon of what could be possible for a human is probably in the mid-50s, around 50 to 55 inches.

What advice does Isaiah Rivera give for dealing with back pain, especially for athletes like volleyball players?

Isaiah Rivera advises identifying and removing the pain triggers for back pain, starting with the McGill Big 3 exercises, taking brisk walks for nerve flossing, and gradually adding strength training in lifts that require bracing while avoiding pain triggers and listening to the body's signals of pain.

How does Isaiah Rivera differentiate between the effectiveness of power cleans and hand cleans for an athlete's training?

Isaiah Rivera explains that there is no inherent superiority of one exercise over the other; it depends on the context. Power cleans are less specific for one-foot jumping but can increase the potential for hand cleans. The key is to understand the place of each exercise on the force-velocity curve and to train across the entire continuum.

What is the focus of THP (The Higher Performance) in terms of athletic training?

THP focuses on helping athletes reach their genetic potential and maximize their athletic performance over the long term. They are concerned with strategies that will help athletes continue to improve and get closer to their maximum ceiling even at advanced stages of their training, beyond the initial years.