Strength workout: Back squats 5x4 Weighted squat jumps 5x4 Super set Hip thrusts 5x4 Depth Jumps 5x4 ATG Split squats 5x4 Sissy squats 5x4 Nordic hamstring curls 5x4 1 min 30 sec rest in between
I came from your TikTok. That would be awesome if you could make this a weekly thing I found it very informative. Trying to get more knowledgeable on training. Thanks bro keep grinding 💪
FINALLYYYYYYYY i've been searching for this kind of workout and i'm happy to say that i found someone who explain so well those exercises and what are they for, also a grat edited video that make us underestend perfectly without waisting time, THANK YOU
5 sets may be a bit much so id do 4 sets of each instead. Also, the supersets might be too much. I would either remove 1 superset, do 1 of the 2 exercises on both supersets, or do 1 superset and take the other away.
first , really crazy transformation you got from a year and its inspeared me . I also train my vertical jump since a year but I am not able to dunk now . I hope you will get it and me too . good luck and you get my support .
Bro ive seen your plyo videos on tiktok and my vert increased by 4 inches (while playing volleyball), your videos helped a lot with also stretching and what stretches to do. But you know for leg strengthening how reps and sets should i be doing because im rlly confused on how many i should be doing. But keep up the good work with providing knowledge about how to increase vertical because it has definitely helped me a lot. Also im 5'7 15years old with a 24 inch vert( wanting 30inches by the end of the year)
Thats not how you should superset. The point of a superset is to save time in the gym, working contrasting muscle groups. A great example is leg extensions (quads) and leg curls (hamstrings)
Hey, For someone who works out at home can I do pistol squats instead of squats and superset with squat jumps. Im triggered by single leg exercise followed by double. Do you see any problem here?
So how many time should I do this exercise? Twice a week or thrice? I'm total beginner with no lifting or gym experience. And i was thinking of jogging 1 hour on rest days for stamina.. Do u think I should do it?
Tbh I dont keep track of my calories but i do watch what I eat. I just make sure to cut out fast food and sugary snacks and make sure to eat a lot of protein. Im trying to stay lean too so i try to not to eat a lot per meal.
@@celler1296 also for the contrast training dou first finish doing all your sets of back squats then go to jump squats or is just one set 5 back squats and 5 jump squats
@@ashwinsankar6619 one set 5 back squats and once ur done with that move onto ur first set of 5 jump squats, when ur done rest about 1 minute and do it again
![Kodak Black - Catch Fire [Official Music Video]](http://i.ytimg.com/vi/A4ch-olIuZo/mqdefault.jpg)
Strength workout:
Back squats 5x4
Weighted squat jumps 5x4
Super set
Hip thrusts 5x4
Depth Jumps 5x4
ATG Split squats 5x4
Sissy squats 5x4
Nordic hamstring curls 5x4
1 min 30 sec rest in between
2 minutes rest at least to strenght
I came from your TikTok. That would be awesome if you could make this a weekly thing I found it very informative. Trying to get more knowledgeable on training. Thanks bro keep grinding 💪
i appreciate that bro! ill definitely try that out
this and your plyometric workout is so good it's helped me a lot being talked to through what each workout does and what it strengthens
What’s your vert now
@@justinlee2044 idk his vert but I started with a 17 inch very and now I have 28 inch vert after 2 1/2 months
FINALLYYYYYYYY i've been searching for this kind of workout and i'm happy to say that i found someone who explain so well those exercises and what are they for, also a grat edited video that make us underestend perfectly without waisting time, THANK YOU
5 sets may be a bit much so id do 4 sets of each instead. Also, the supersets might be too much. I would either remove 1 superset, do 1 of the 2 exercises on both supersets, or do 1 superset and take the other away.
bro finally got the full routine been following u on tik tok for a minute keep up the good work
My guy I appreciate the love
first , really crazy transformation you got from a year and its inspeared me . I also train my vertical jump since a year but I am not able to dunk now . I hope you will get it and me too . good luck and you get my support .
thank you i appreciate it! put in the work and we'll be able to both dunk
Ayo you just gave me a way to do my hamstring curls at my gym without a nordic bench!
Bro, I have been doing these workouts for a while now and can dunk a tennis ball. I rlly appreciate u
ayee my guy im glad i was able to help! your dunk is coming soon
can you dunk a basket ball yet
Now?
Bro ive seen your plyo videos on tiktok and my vert increased by 4 inches (while playing volleyball), your videos helped a lot with also stretching and what stretches to do. But you know for leg strengthening how reps and sets should i be doing because im rlly confused on how many i should be doing.
But keep up the good work with providing knowledge about how to increase vertical because it has definitely helped me a lot.
Also im 5'7 15years old with a 24 inch vert( wanting 30inches by the end of the year)
I’m 12 and got a 25 inch vert do you know what potential can be?
And I haven’t hit puberty sadly
@@yungfers9889 bro you got mad potential and you're only 12 with 25 inch vert, you'll be able to jump rlly higher for sure
for leg strength, 4-5 sets of 4-6 reps is the best range youre still young and youre definitely gonna get taller and more athletic. keep it up bro!
Been waiting on this 🔥🔥🔥
Thanks!
bro this video so god but ı have a question.is plyometri improve sprint time ?
Thats not how you should superset. The point of a superset is to save time in the gym, working contrasting muscle groups. A great example is leg extensions (quads) and leg curls (hamstrings)
Do you still do plyos? and if you do, do you do it before workouts or do them at another day?
do you work out other body groups in your week? or do any other activities like basketball, running or other sports
Woohoo❤️🔥❤️🔥❤️🔥
How long from start of training till you were able to touch rim?
Do you have a strength workout I can do with only calisthenics or do you have any substitutions I can do
What if you're a taller person?
Hey why do u put ur knee over the foot pit on ATG Split Squats I thought if I do this its nicht good cause of injury risk
Men and when do u do ure playo workout, like u do it the days u don't do they heavy workout?
How many times a week would you do this big bro?
I don’t have membership or weights should I only do the body weight exorcises
Hey, For someone who works out at home can I do pistol squats instead of squats and superset with squat jumps. Im triggered by single leg exercise followed by double. Do you see any problem here?
Bro what type of exercises develop type 1 fast twitch muscle fibre
Great vid Riq b👍🏻 1v1 soon 😁
Hey, I don't have heavy weights and I can do 60 hip trhusts with one leg, is there a harder variation?
Does this actually work because I’m 5’11 and can almost touch rim I don’t believe I can dunk tho
yes the more u jump the higher your vert will get
So how many time should I do this exercise? Twice a week or thrice? I'm total beginner with no lifting or gym experience. And i was thinking of jogging 1 hour on rest days for stamina.. Do u think I should do it?
Once a week is good enough
how long do you rest between sets?
1-3 minutes between sets depending if they’re compound or iso
What was your current weight?
bro you have lower the weight you jump with only 10-20% bodyweight or your gonna get injured
what's the name of the workout 0:20?
Bench press
Bro! What about your calories? Like how many calories per day? I am 155lbs and 5’8
Tbh I dont keep track of my calories but i do watch what I eat. I just make sure to cut out fast food and sugary snacks and make sure to eat a lot of protein. Im trying to stay lean too so i try to not to eat a lot per meal.
No deadlifts?
how many seconds of rest in between sets
For most exercises it's the minium of how much you need. Don't start when you're not ready but don't wait too long
@@celler1296 also for the contrast training dou first finish doing all your sets of back squats then go to jump squats or is just one set 5 back squats and 5 jump squats
@@ashwinsankar6619 one set 5 back squats and once ur done with that move onto ur first set of 5 jump squats, when ur done rest about 1 minute and do it again