FULL Week Of Training As A 40 Inch Vertical Athlete
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- čas přidán 4. 06. 2024
- Here's an in-depth video of what i do in a week of training. I'm not giving you a workout to follow fully, but what to expect training wise for a person with an above average vertical.
INTRO: 0:00-0:24
Mon. (Jump day): 0:24-1:45
Tues. (Leg day): 1:45-3:09
Wed. (Active recovery): 3:09-3:47
Thurs. (Jump day): 3:47-4:15
Fri. (Leg day): 4:15-5:19
Sat & Sun: 5:19-5:28
Tips for YOUR routine: 5:29-6:14
Music I use in my videos: share.epidemicsound.com/sed2pq
Background music:
prod. massobeats - waiting
• massobeats - waiting (... - Sport
I do upper body on saturdays btw but i consider it a rest day for my lower body
I don’t do vertical training but I just want to take the time to appreciate your dedication to this. Like the amount of emphasis on recovery alone is something else. I can definitely take some notes from you.
that means a lot to me really. I realized how important recovery is after injuring my knee for months from overuse
@@RiqBfor max approach jumps, how long to rest between jumps?
Monday-Jump day
warm up - leg ex. isos calf raise isos
dynamic stretching, skipping, running
jump session - from low intensity to max intensity jumps (until feeling fetiqued)
Tuesdays - strength power leg days
Warm up
7x3/8x2 powercleans
6x3/5x4 front squats
4x5 rdls
4x5 standing calf raises
Wednesday - active recovery
1x10 each upper + lower body supper low intensity
Thursday - jump day
warm up - leg ex. isos calf raise isos
dynamic stretching, skipping, running
jump session - from low intensity to max intensity jumps
Friday - leg day
7x3/8x2 cleans pulls
6x3/5x4 backsquats squats
Nordic curls
4x5 standing calf raises
Saturday+Sunday - rest
Isos+McGill big 3
If I should correct anything let me know
Crazy I never thought my workouts would make it to the comment section
Is it sets first or reps first?
appreciate u bro
Ayy amazing video, super helpful seeing how people actually structure there training week rather than just showing individual work outs! Thank you 😊
I appreciate you!
@@RiqBBro, If it's not too much trouble, could you put together a PDF of your vertical jump training for us CZcams fans?! 🏀🙌
@RiqB we apreciate u so much ❤
I got pronated ankles, flat foot. How do you deal with this.. energy transfer is not efficient. Risk of injury is also high
@@enterthejordan454flat feet are not genetic. its bc of the shoes you wear. walk more barefoot and do some exercises on youtube which spread out your toes
Thank you man, wish you all the best in your journey and life :)
Good stuff man.🇵🇭 Can't wait to see your plyo video.
Can't wait to watch the coming video, the PLYO day!
Thanx for the vid bro, I need every source to improve vertical, keep up the good work
🙏🏼
keep grinding!
Hey i believe that doing some light extensive plyos would be very good for you and your bounce. It would also help with a stiffer landing and take pressure off your knees.
I just started getting into basketball , but i when i saw the net i realised its soo freakin high i am almost 5,7 and i thought dunk isnt a thing for someone like me but you motivated me to involve jumps in my gym training hope i can dunk sometime soon
The progress is crazy
Yessir!
for knee pain backwards walk, got rid of my jumpers knee with that.
Do you ever do weighted hip thrusts for your strength days?
Cool
Keep up the great work
Can you keep making videos like these every month plz
I'll try my best!
i like the split that you're doing, im gonna copy it. But where do I put my upper body workouts?
Only hit legs. Get that pyramid physique 😂
You can put upper during sat or sun
I can suggest adding upper body right after jump workout, 30-40 minutes max, lighter upper body work, nothing too much to add fatigue
great video and great workout schedule, but why don't you workout your upper body at all?
Hey, very helpful video! Quick question tho: Should I do plyos when I play volleyball 5x a week? Thanks!
5x a week is crazy. Be careful with your knees
Oh really? Damn I guess I'll have to do more isos and no plyos. Thx
My vertical training is literally was literally just dunking on lower settings. I went from 24 to 36 inches in 2 months
W video, really needed it
Sick
yo Riq, lets say you do 5 sets of 4 of squats. Do you build up/warm up to a certain weight and then start counting the sets and reps as part of thr 5x4. Or is every set that you build up from count as part of the 5x4. I hope im making sense lol
I build up to my working set with warm up sets. i dont count the warm ups sets. Once i reach a heavy enough weight after warming up, i'll count that as set 1
@@RiqB thanks bro you goated fr. #dunksotw
When do you train upper body?
For the lifting excersices do you keep the weight the same every set or do you add more each set
on the last few sets i increase it by a bit but generally, i just do warm up sets and do the same weight for the working sets
Do you do any Upper Body Excercises
How much time does it take you to do this workout?
could you do a begginer vert schedule
As someone who is very careful about overtraining because of how often ive done it in the past, i feel like its a bit much to be doing muscular exertion on your legs 4 days a week, even if its a jump day you’re still using your leg muscles and im really not sure that you’re getting 100% out of your legs by splitting plyos and lifting into 2 different days back to back. if it works for you then great but be careful because of all of these injuries you’ve had! Keep grinding for the dunks brodie 🔥
Yup this is an extremely intense but you also have to keep in mind that I have about 2 years of training history followed by months of proper load management and rehab. The load just 1 month ago was nowhere near this intense.
But ofc overtraining is a huge concern cus i was doing MORE than this when i suffered my knee injury haha. I appreciate the support
fax
Hilariously this is such low volume compared to what most of my athletes do
What do you dou on saturday and sunday , just for curiosity what are your hobbies? Not many peole talk about those but im sure they are important for you of you have them
Not everyone has
Im into cameras and videography, anime, video games, but most of my time is spent on editing and work!
Quick question why is there no rest day after the max high jump days for instance, Mondays and Thursdays or do they not think you need that much rest after Max high jump days during the week
Not needed and also it would create too many rest days since there are 2 rest days and 1 active recovery day already. You shouldn't be that fatigued after a max jump day
Now it's road to 50 inches
ill try for 45 first haha
You n I have almost same leg day exercises lmao
do you still use the thp training program?
Yup
Whered you get these workouts
Found it on google💯
i will be so happy when you will be dunking conconsistently cant wait
It'll be soon hopefully
bro why do you low reps and heavy sets what is improve
So why don’t you train upper body?
Is this thp or your own program ?
Thp
U don't have upper body training ?
I did leg day every f day
Do you not work upper body?
Tbh not that much. Some times I would do upper on sat or sun but other times I'm too fatigued to do it.
What about your upper body? Do you work on it that much?
Sometimes I would do hypertrophy upper body on sat or sun but a lot of time, this week got me fatigued
Is this a program available for purchase
Its THP
Crazy this guy just gave like 300 dollars worth of lifts foh free
So you belive in the VKTRY shoe insoles for high verticles?
Day 1 squat day 2 plyo day 3 squat is like how to make 0 gains 101
probs would get hurt tbh.
You should invest some time with a weightlifting coach. Your hips should not be rising in the first pull. You’re not able to get proper leg drive when your hips are rising prematurely.
He's a jumper not a weightlifter, and honestly, I would rather him perfect it himself by comparing his lifts to elite lifters.
@@JohnEvans weightlifting is a technical sport that is very difficult to self-teach after a certain level. Unfortunately, most without coaching will develop bad habits that can be hard to correct later on.
I can jump 44 inch I’m only 17 😅
No upper body or is that just not a main priority for you
It's not a huge priority atm. Sometimes I do it during the weekend, other times, i'm too fatigued to
THP training copy
Well... That would be because I write his training. So I would hope its THP
early
Real one
3:23 hmmm