really nice video man, totally comprehensive, I'm also 5'7 and I'm now starting exercising with your strength and plyo workout, thank you very much about the details and info !!!
nice, thats literaly the same workout what isaiah rivera do in his youtube videos 1 power exersice 1 squad dominant 1 postirior chain and heavy calfs nothing crazy or secret exersice but realy effective your a good youtuber and good information for the jump comiunity
Hey man, I'm happy to see that I got an ad on this video! It means that you have youtube partnership right? If yes, than you can now have a bit of money to pay your training programs & gym membership! You started like every beginner and managed to get the ball rolling: you are on an excellent program, revenue from youtube, gym membership and you are close to dunking! Good job bro
Hey Riq B. I noticed you don't use lifting shoes. They can be a real game changer with the added stability for the cleans and squats. Also, you seem to have knee slide in your squats. This causes knee pain in the long term and could benefit you to look into.
@@RiqB Hi Riq B I love you very much I am your fan from Turkey I was going to ask you a question quarter squat jump slow or fast ssc exercise please reply and do you think this workout is good? 8x30 meter sprints and 6x5 quarter squat jumps
4:10 just a suggestion, don't use those plastic stool to do calf raise. I have seen videos and in person when that stool slides, people end up in very bad situation. Use a 25 lb or 45 lb plates (preferably 2, 1 for each leg).
I'm 6'2 the half of my hand is above the 10ft rim but still needed to improve my vertical jump, starting this workout and my vertical journey right now, so far this is my progress in terms of weight Power clean: 20kg I needed to work on my form that's why it's light weight Back squats: 20kg it's heavy for me right now but I'll add more weight when it feels like it's a little bit lighter than the last session Rdl: 50kg barbell, felt like I can do this weight so I had to do it 😂 Calf raises: 40kg on a smith machine since it's my first time this weight is a bit heavy for doing this exercise Will reply to this comment every week💚 Thank you man for sharing your whole knowledge for free❤ Edit: hey Riq question only, for back squats can I do it on the smith machine? Sorry for that question I'm just a newbie 😅
Its probably better to do it without the Smith machine since in regular back squats, form is important so using the smith machine will make it easier since you don't have to worry about balancing or where to keep the weight. Its up to you but most jumpers like Riq B and other high jumpers don't use smith machine often for back squats so following their examples I wouldn't recommend using the smith machine.
@@FluGameFlexx as of now my wrist is above the rim, my only problem is I'm doing light plyos on my plyo days so that's why right now I'm focusin on plyos only with extensive once
Bro you are the best.Thank you so much for videos like this…..but i have questions. 1.is one power exercise (power clean) enough to maximize the power output etc? Or should i add another Power exercises like the trap bar jump 2.when do you do your upper body workouts.A video about your upper body workout would be great
hey Riq, could you tell us your entire warmup routine before a jump day? like the dynamic stretches and stuff you do? thanks p.s. before a strenght day you only do the isos and big three?
@@RiqB Hi Riq B I love you very much I am your fan from Turkey I was going to ask you a question quarter squat jump slow or fast ssc exercise please reply and do you think this workout is good? 8x30 meter sprints and 6x5 quarter squat jumps
I do the same strength workouts but I also do trap bar deadlifts and leg extensions. I think I will cut out these 2 because, after my injury, I realized I was doing too much in 1 day. I was not even doing isometrics before working out 💀.
@@odysseusW well its less measurable than power cleans because with power cleans you can see how muhc power you are producing based off your ability to rep it
Hey Riq B, what do you think of this exercise for improving your vertical jump so you add a heavyweight to a trap bar and try to get your head to reach something soft like a low rim basketball net and do that as one of your exercises when training for vertical and gradually increase the weight as you start to jump higher with that load It’s similar to a power clean, but more specific to what you are trying to improve on
Can i do a power exercise what focused the same muscels as the squad instead the back squad on the second day of the week?because i think to times squad or two times heavy squad variation would be to much load for me
I’m trying the power cleans and the movement still feels awkward as I’m still learning it. I’m only trying it with 2 10 plates each side.. light and slowly build up with good form.
@@christianb164do knees over toes guy program. I had jumpers knee from 27 to 34. Did the program when I was 35 and now I’m 40 and have been pain free ever since.
I like it more than SLDL so that I can focus on really going heavy. Honestly hip thrusts are good too and you could even replace the RDLs with them if you want
If you are playing pick up games that is like one giant plyo session. Basketball is running, jumping and reactivity. I think most hoopers only need to get stronger in the weight room. They do enough jumping while they hoop. Doesn’t mean you can’t get some max effort jumps in after or before you play. I used to do tons of plyo and only helped a little. It’s when I got strong on the high bar back squat, when my vert went way up. I also did a bunch of other lifts too but the squat strength to vert performance was evident.
Shaq went to the weight room he was strong as heck he probably just got really strong which is why he had a 32” vert doing 10,000 calf raises probably didn’t do anything…. It makes no sense calves are the least important muscle in jumping compared to the others and doing 1000 will train hypertrophy and endurance not raw strength
It most definitely was from his raw strength and possibly genetics that gave him his vert. I’m not sure how the calf muscles alone could get you there. If you watch the interview where he said it, it sounds like he’s saying a bunch of baloney.
I'm not good at them and the difference between a regular power clean and snatches shouldn't be that different. But there are benefits with doing snatches instead
@@RiqB idk how true this is but zack telander did make a video outlining how snatch's force production depending on the positioning might actually be better for power output with significantly less weight
@@RiqB I can grab rim off 1 foot about half of my hand at 5’6 but I notice a lot of short jumpers jump off 2 and was debating if I should switch or not
@@azure4208 sometimes for the last 2 sets, I'd increase the weight by a little if i feel like im capable enough. But mostly all the sets would be the same at 1 really intense weight
Leg Extension Iso: 5x45 Sec
Calf Raise Iso: 3x45 Sec
McGill Big 3: 3x30 Sec Each
Power Cleans: 5x3
Barbell Back Squats: 5x4
RDL: 5x5
Calf Raise: 5x5
Gonna start practicing my power clean next gym session thanks 💪🏼
really nice video man, totally comprehensive, I'm also 5'7 and I'm now starting exercising with your strength and plyo workout, thank you very much about the details and info !!!
nice, thats literaly the same workout what isaiah rivera do in his youtube videos 1 power exersice 1 squad dominant 1 postirior chain and heavy calfs nothing crazy or secret exersice but realy effective your a good youtuber and good information for the jump comiunity
It's really all you need! No need to over complicate it
Hey man, I'm happy to see that I got an ad on this video! It means that you have youtube partnership right? If yes, than you can now have a bit of money to pay your training programs & gym membership! You started like every beginner and managed to get the ball rolling: you are on an excellent program, revenue from youtube, gym membership and you are close to dunking!
Good job bro
Can you post a video Posting a strength workour using just dumbells or no dumbells at all becuase I do not have acess to a gym.
Do pistol squats (weighted) and single leg hip thrust and single leg deadlift weighted 👍 helps a lot in my experience
Hey Riq B. I noticed you don't use lifting shoes. They can be a real game changer with the added stability for the cleans and squats. Also, you seem to have knee slide in your squats. This causes knee pain in the long term and could benefit you to look into.
Definitely on my list of things to get
@@RiqB Hi Riq B I love you very much I am your fan from Turkey I was going to ask you a question quarter squat jump slow or fast ssc exercise please reply and do you think this workout is good?
8x30 meter sprints and 6x5 quarter squat jumps
4:10 just a suggestion, don't use those plastic stool to do calf raise. I have seen videos and in person when that stool slides, people end up in very bad situation. Use a 25 lb or 45 lb plates (preferably 2, 1 for each leg).
That's good to know! I'll remember that for next time, thanks bro
Could you do a full day/week of training
I have on my channel
thank you man
THANK YOU SIR
Yessir!
I'm 6'2 the half of my hand is above the 10ft rim but still needed to improve my vertical jump, starting this workout and my vertical journey right now, so far this is my progress in terms of weight
Power clean: 20kg I needed to work on my form that's why it's light weight
Back squats: 20kg it's heavy for me right now but I'll add more weight when it feels like it's a little bit lighter than the last session
Rdl: 50kg barbell, felt like I can do this weight so I had to do it 😂
Calf raises: 40kg on a smith machine since it's my first time this weight is a bit heavy for doing this exercise
Will reply to this comment every week💚
Thank you man for sharing your whole knowledge for free❤
Edit: hey Riq question only, for back squats can I do it on the smith machine? Sorry for that question I'm just a newbie 😅
Its probably better to do it without the Smith machine since in regular back squats, form is important so using the smith machine will make it easier since you don't have to worry about balancing or where to keep the weight. Its up to you but most jumpers like Riq B and other high jumpers don't use smith machine often for back squats so following their examples I wouldn't recommend using the smith machine.
@@DreamAMV_thank you man
any progress in ur vert?
no problem@@prograsp5174
@@FluGameFlexx as of now my wrist is above the rim, my only problem is I'm doing light plyos on my plyo days so that's why right now I'm focusin on plyos only with extensive once
Thanks.
And the strenght training when i have knee pain recovering in stage 2
Bro you are the best.Thank you so much for videos like this…..but i have questions.
1.is one power exercise (power clean) enough to maximize the power output etc? Or should i add another Power exercises like the trap bar jump
2.when do you do your upper body workouts.A video about your upper body workout would be great
hey Riq, could you tell us your entire warmup routine before a jump day? like the dynamic stretches and stuff you do? thanks
p.s. before a strenght day you only do the isos and big three?
I'll make a vid about that
@@RiqB Hi Riq B I love you very much I am your fan from Turkey I was going to ask you a question quarter squat jump slow or fast ssc exercise please reply and do you think this workout is good?
8x30 meter sprints and 6x5 quarter squat jumps
Hey Rig B, great video, I love the channel!
What exercise would you recommend if I can't properly power clean jet?
Thanks:)
I do the same strength workouts but I also do trap bar deadlifts and leg extensions. I think I will cut out these 2 because, after my injury, I realized I was doing too much in 1 day. I was not even doing isometrics before working out 💀.
Speed trap bar deadlifts & hex bar jumps are goated for power
@@odysseusW well its less measurable than power cleans because with power cleans you can see how muhc power you are producing based off your ability to rep it
If you do RDL you don't need trap bar deadlift one exercises for posterior chain is enough
yeah power cleans are also goated. I just miss hex bars... theres none in my local gym@@TheGOAT-dr1sq
@@TheGOAT-dr1sqI used to do both of them. Huge mistake.
Hey Riq B, what do you think of this exercise for improving your vertical jump so you add a heavyweight to a trap bar and try to get your head to reach something soft like a low rim basketball net and do that as one of your exercises when training for vertical and gradually increase the weight as you start to jump higher with that load It’s similar to a power clean, but more specific to what you are trying to improve on
really good stuff
Appreciate it man!
Can i do a power exercise what focused the same muscels as the squad instead the back squad on the second day of the week?because i think to times squad or two times heavy squad variation would be to much load for me
Please give a follow along bro , only with dumbbells so we guys can do it in our home 🏠 please provide brother it will be appreciable
Why does this dude remind me of Robyn Shou back in his Liu Kang days?
Please tell me how did you get that vertical jump and how did you get rid of the knee pain
What about the previous strength training video?
I’m trying the power cleans and the movement still feels awkward as I’m still learning it. I’m only trying it with 2 10 plates each side.. light and slowly build up with good form.
What about glute dominant work like a hip thrust?
Great video! Would you recommend 2 strength days for someone who just came off of 2 weeks of strictly isometrics to heal their jumper’s knee pain?
2 strength days is good but not this workout
@@RiqB right! Would you suggest like slow squats, rdls, calf raises one day and slow squats, nordics, and calf raises the other day?
@@christianb164do knees over toes guy program. I had jumpers knee from 27 to 34. Did the program when I was 35 and now I’m 40 and have been pain free ever since.
I am 33 years old, have low jumping power, and I'm 174 cm(5' 7")/70 kg(154lbs).
Do you think I can dunk?
Hit over a double bodyweight squat and practice your penultimate step approach. You could hit it
174cm isnt 5’7 no?
5’8.5 or something i think
No hipthrusts?
Why do you prefer RDLs vs. SLDLs or Hip Thrusts?
I like it more than SLDL so that I can focus on really going heavy. Honestly hip thrusts are good too and you could even replace the RDLs with them if you want
@@RiqB Thanks!
can i do this before hypertrophy training?
Hey man, i got a question, is it better do to high set low reps or low sets high reps, for vert?
High set low reps
And how long is the rets in between sets?
@@nuch30012-3 minutes of rest for strength
How often do you ball and do you count that as a workout? If so, does it take place of a plyo day?
If you are playing pick up games that is like one giant plyo session. Basketball is running, jumping and reactivity. I think most hoopers only need to get stronger in the weight room. They do enough jumping while they hoop. Doesn’t mean you can’t get some max effort jumps in after or before you play. I used to do tons of plyo and only helped a little. It’s when I got strong on the high bar back squat, when my vert went way up. I also did a bunch of other lifts too but the squat strength to vert performance was evident.
Hey Riq B! I have a question that may be a bit stupid, but does creatine helps with the plyo and strength trainings???
When you do plyo days don’t you jump on those days? Are your jump days *only* jumps?
Thanks for the video, really helpful
My "plyo days" are basically my max approach jump days
Should I be using the adductor and abductor machine to strengthen my hips or only do mobility work for them?
Where can I find those Mamba Shorts?
Should i do strength and plyometrik workout combined
Isn't doing half squats better as you never squat all the way down when performing your jump
It's for being able to generate force in your legs in general. Half squats are good too
@@RiqB is it ok if I just do half squats? 90 degree bend?
@@kusalthapa7653 You could do that too. I like going as low as i can but i also switch it up with half squats
Why doing 3 reprs times 5 rather than 5 reps 3 sets like most of programs?
Does this exercises stunts growth (teen ager)
no
shaq was the one saying he did 1000 calf raises a day
Shaq went to the weight room he was strong as heck he probably just got really strong which is why he had a 32” vert doing 10,000 calf raises probably didn’t do anything…. It makes no sense calves are the least important muscle in jumping compared to the others and doing 1000 will train hypertrophy and endurance not raw strength
It most definitely was from his raw strength and possibly genetics that gave him his vert. I’m not sure how the calf muscles alone could get you there. If you watch the interview where he said it, it sounds like he’s saying a bunch of baloney.
Which one should I do. Rdl or hip thrust for vertical?
What is your opinion on pin squats?
If I do one strength day and three jump sessions a week, what should I be doing in the other 3 rest days?
Why RDL and not deadlift?
Isn’t power clean a explosive exercise instead of strength?
Its a power exercise which helps with producing force fast
how about power snatch? or like the full olympic cleans and snaatch
I'm not good at them and the difference between a regular power clean and snatches shouldn't be that different. But there are benefits with doing snatches instead
@@RiqB idk how true this is but zack telander did make a video outlining how snatch's force production depending on the positioning might actually be better for power output with significantly less weight
Is this your only go to leg day workout?
Do you have insole for dunking?
2:52 you mean eccentric?
what was your startibg vertical and how many years ago did you start training
Started with about a 24-26 inch vertical and started training about 2 years ago
I heard you was a 1 foot jumper at first what got you comfortable jumping off 2 feet or how long it took?
I think I've always been a 2 foot jumper but realized it way too late. Dunking off 1 was easier but my off 2 vert has always been higher
@@RiqB I can grab rim off 1 foot about half of my hand at 5’6 but I notice a lot of short jumpers jump off 2 and was debating if I should switch or not
@@mattdawzonyosores6005 it doesn't matter if you're short or not just go with whatever u prefer
How u feel about fro t squats
when you do 5 sets, is that 5 sets starting with your top set or 5 sets including warmups and working sets?
Great question. 5 sets starting with your top set
@@RiqB thanks!
@@RiqB do you usually do a reverse pyramid or do you keep the same weight for all sets?
@@azure4208 sometimes for the last 2 sets, I'd increase the weight by a little if i feel like im capable enough. But mostly all the sets would be the same at 1 really intense weight
love the wig
🤣
Woahhhhh really like this video, very knowledgeable, great details. 🤌🏼
How old are you bro?
i think he’s like 21