What I’m Doing to Jump 45+ Inches (FULL WORKOUT)

Summary

In this video, the creator shares their home gym workout on Memorial Day, explaining how they had to adapt after missing their gym's closing time. They walk through their training routine, focusing on isometrics, sprinting, power cleans, and squats, while navigating a knee injury. Despite facing limitations, the creator emphasizes the importance of injury management and adapting workouts to stay healthy leading up to Dunk Camp. The video offers insight into balancing intensity, safety, and consistency in training, with a reminder that not every workout will go as planned, but progress can still be made.

Takeaways

• 😀 The athlete begins by explaining their change of plans due to LA Fitness closing early on Memorial Day, and the decision to train at home instead.
• 😀 Isometric exercises, like leg extension holds, are part of the warm-up routine to help with knee health, even though they're not the most exciting part of the workout.
• 😀 A dynamic warm-up is crucial before high-effort activities like sprinting or lifting to prepare the body for maximum exertion.
• 😀 The athlete acknowledges that they aren't a great sprinter, but they still push themselves to complete sprints, demonstrating a willingness to improve despite imperfections.
• 😀 Power cleans are a major focus of the session, with the athlete aiming to reach a 95% or max effort, despite the challenge of using metal plates at home.
• 😀 During a power clean set, the athlete experiences significant knee pain and takes caution, reducing the weight and modifying their approach to avoid further injury.
• 😀 The importance of adapting workouts based on how the body feels is highlighted, with the athlete making necessary adjustments to their routine to stay healthy.
• 😀 Back squats are performed with lighter weight and a more controlled movement due to knee concerns, demonstrating a flexible approach to training.
• 😀 The athlete opts to substitute seated calf raises with standing dumbbell calf raises to reduce stress on the patella tendon while still targeting the muscle.
• 😀 Despite not being able to complete the workout as planned due to injury, the athlete is satisfied with the session and emphasizes the value of listening to your body.
• 😀 The video closes with encouragement to find a coach, stay flexible with training plans, and subscribe for more updates on the athlete's progress toward Dunk Camp.

Q & A

Why did the creator have to work out at home instead of going to the gym?

The creator couldn't make it to LA Fitness in time as the gym closed early on Memorial Day, so they had to work out at home instead.

What workout plan is the creator following for the upcoming weeks?

The creator is following a specific workout plan designed to enhance their vertical jump, with the ultimate goal being Dunk Camp, the biggest dunk event of the year.

Who is responsible for creating the workout plan?

The workout plan was created by the coaches at Jump MasterX, including Tom, Austin, Jordan, and Brody Stevens.

What is the purpose of the isometric exercises in the workout?

The isometric exercises, specifically leg extension isometrics, are included to improve knee health and prevent injuries.

Why does the creator emphasize the importance of dynamic warm-ups?

Dynamic warm-ups are important to prepare the body for intense activities like sprinting and lifting, reducing the risk of injury and improving performance.

How does the creator feel about their sprinting performance?

The creator feels self-critical of their sprinting performance, mentioning that their running technique is not ideal and that they are not a good sprinter.

What did the creator experience during their power clean set?

The creator felt discomfort and pain in their right patella during the power clean set, leading to inflammation. They decided to reduce the weight to avoid further injury.

What modifications did the creator make to their workout due to the pain in their knee?

The creator reduced the weight for certain exercises like the power clean and back squats, and performed them with a focus on safety, even using lighter weights to minimize stress on the knee.

What alternative exercise did the creator perform due to not having access to the seated calf raise machine?

Instead of using the seated calf raise machine, the creator performed standing calf raises using dumbbells to avoid additional stress on their patella tendon.

How did the creator handle the unexpected injury during the workout?

The creator took a cautious approach, adjusting their workout to stay within their limits and prevent further injury. They emphasized the importance of not pushing through pain, especially leading up to Dunk Camp.