If anyone is interested about a program in more detail I got you. I have been researching the best ways to increase vertical jump and after everything I have learnt, this is the final plan. Periodisation(4 weeks per cycle) Hypertrophy(8-12 reps): Squats(2 Sets of 8-12 reps) Squats With a Pause(2 Sets of 8-12 reps) RDL/Romanian Deadlift(2 Sets of 8-12 reps) Calf Raises(2 Sets of 8-12 Reps) Strength(2-5 Reps): Power Cleans(2 Sets of 3 Reps) Squats(2 Sets of 4 Reps) RDL/Romanian Deadlift(2 Sets of 5 Reps) Calf Raises(2 Sets of 5 Reps) Power(Moving weight with speed): Squats(2 Sets of 6 Reps) Power Cleans(2 Sets of 4 Reps) Loaded Jumps(2 Sets of 5 Reps) Leg Extensions(2 Sets of 6 Reps) Heavy Potentiation(1 Minute Between Exercises, 3 Minutes Between Sets) At gym: Trap bar Deadlift(3 Sets of 1 Rep) Loaded Jumps(3 Sets of 3 Reps) Band assisted Jumps(3 Sets of 3 Reps) At home(Monday, Wednesday and Friday) Pogo Jumps 2 small 1 big (2 Sets of unloaded 2 sets of loaded) Jumps(2 Sets of unloaded 2 sets of loaded) Depth Jumps(Fast)(2 Sets of unloaded 2 sets of loaded) Depth Jumps(Slow)(2 Sets of unloaded 2 sets of loaded) Seated Jumps(2 Sets of unloaded 2 sets of loaded) Keep in mind you may have to lower the volume to fit your needs, also make sure to have a few deload weeks. Good luck on your journey!
Hi RiqB, will u make a tutorial on power clean? I have just started lifting weights(squat, deadlift) for two months but find power clean really difficult to learn it. Do u learn it by yourself?
Love your videos man. As a beach volleyball player, would you change anything at your training with the goal to jump high out of deep sand? Focus more on strength than elasticity?
In beach volleyball, a lot of that elastic energy is lost through the sand. Training everything is still going to help but doing more power and elastic work could help you out
Im new to basketball, and am trying to handle work load that it brings upon my body. At times I have been dealing with patella tendinopathy and shin splints. When it comes to practice/training that I do in the gym I'm right now only trying to focus on exercises that can strengthen the areas that more easily get injured in my case. Im doing slow and controlled squats for my knees and tibialis raises and calf raises for my shins. Should I only focus on strengthening these areas(knees and shins) at the moment, or would you recommend strengthening the entirety of my legs at a moderate pace to avoid reinjuring anything? Keep up the good work Riq B I'm sure you'll get back to dunking soon.
That pain response is a sign that you did too much too fast. And yes you should strengthen everything. The glutes, hamstrings as well. Slowly build up to harder intensity plyos too
Isometrics and low intensity plyometrics along with your slow and controlled squats and give it time, you will get back to 90 % pretty quick, it’s the last 10% that lingers
Does elasticity = plyos? Currently in a quasi strength/power cycle with Nordics as my focus. I wanna turn these strength gains into leaping ability. Just recently got my first unassisted Nordic, so I know I've made progress in strength.
How do I test my vertical? I want to test where I’m at now before I start my vertical leap training. This might be a stupid question, but have you ever tried jumping from Heights? It’s called haijutsu I think, a evasion escape technique from jumping from Heights. Teaches you how to land correctly and strengthens your ankles and stuff I guess.
Was only able to get up to a 36 inch vertical and that required training on at least 5 days a week lots of jumping for at least 3 years. It was enough to dunk pretty easily at 6ft and pretty good wingspan but wasn't close to where I wanted to get to.
What happens if you play a sport thats all year? This means consistent training/games all year. With an already decent base for strength, would power/elasticity be a good focus? Including adding in minimal strength training to maintain what gains i already have?
hey man! Im 15 and im 5'9. Ive been on the grind for about 5 days now doing plyometric training and 1000 calf raises a day. Ive seen people say calf raises dont help. Is that true?
Calf raises do help but only doing them only and doing 1000 of them would result in overtraining and it wont be helpful. Focus on doing plyometrics and weightlifting and theyll help you increase vert.
Look up thekneesovertoesguy channel, he has helped me and lots of other people to get off knee and other joints pain while increasing our vertical and athleticism, he's the real deal
*Taking only a couple more athletes to train* Fill this form out if you're interested! -> forms.gle/DqqceKyrUacxmPuB9
If anyone is interested about a program in more detail I got you. I have been researching the best ways to increase vertical jump and after everything I have learnt, this is the final plan.
Periodisation(4 weeks per cycle)
Hypertrophy(8-12 reps):
Squats(2 Sets of 8-12 reps)
Squats With a Pause(2 Sets of 8-12 reps)
RDL/Romanian Deadlift(2 Sets of 8-12 reps)
Calf Raises(2 Sets of 8-12 Reps)
Strength(2-5 Reps):
Power Cleans(2 Sets of 3 Reps)
Squats(2 Sets of 4 Reps)
RDL/Romanian Deadlift(2 Sets of 5 Reps)
Calf Raises(2 Sets of 5 Reps)
Power(Moving weight with speed):
Squats(2 Sets of 6 Reps)
Power Cleans(2 Sets of 4 Reps)
Loaded Jumps(2 Sets of 5 Reps)
Leg Extensions(2 Sets of 6 Reps)
Heavy Potentiation(1 Minute Between Exercises, 3 Minutes Between Sets)
At gym:
Trap bar Deadlift(3 Sets of 1 Rep)
Loaded Jumps(3 Sets of 3 Reps)
Band assisted Jumps(3 Sets of 3 Reps)
At home(Monday, Wednesday and Friday)
Pogo Jumps 2 small 1 big (2 Sets of unloaded 2 sets of loaded)
Jumps(2 Sets of unloaded 2 sets of loaded)
Depth Jumps(Fast)(2 Sets of unloaded 2 sets of loaded)
Depth Jumps(Slow)(2 Sets of unloaded 2 sets of loaded)
Seated Jumps(2 Sets of unloaded 2 sets of loaded)
Keep in mind you may have to lower the volume to fit your needs, also make sure to have a few deload weeks. Good luck on your journey!
can you explain bit more?
What part didn't you underatand?
Do you do the hypertrophy and strength at the same day?
No each phase like strength, hypettropy, power u do them all 4-6 weeks apart so u do 1 phase for 4-6 weeks and then switch to the next
thank you!
Hi Rick! Would you like to post a video discussing in depth about Strength, Power and Elasticity? Thank you!
Hi RiqB, will u make a tutorial on power clean? I have just started lifting weights(squat, deadlift) for two months but find power clean really difficult to learn it. Do u learn it by yourself?
Love your videos man. As a beach volleyball player, would you change anything at your training with the goal to jump high out of deep sand? Focus more on strength than elasticity?
In beach volleyball, a lot of that elastic energy is lost through the sand. Training everything is still going to help but doing more power and elastic work could help you out
Hey Riq! How would you program differentes types of squat in periodization?
Im new to basketball, and am trying to handle work load that it brings upon my body. At times I have been dealing with patella tendinopathy and shin splints. When it comes to practice/training that I do in the gym I'm right now only trying to focus on exercises that can strengthen the areas that more easily get injured in my case. Im doing slow and controlled squats for my knees and tibialis raises and calf raises for my shins. Should I only focus on strengthening these areas(knees and shins) at the moment, or would you recommend strengthening the entirety of my legs at a moderate pace to avoid reinjuring anything?
Keep up the good work Riq B I'm sure you'll get back to dunking soon.
That pain response is a sign that you did too much too fast. And yes you should strengthen everything. The glutes, hamstrings as well. Slowly build up to harder intensity plyos too
@@RiqB Will do that, thanks for the quick response.
Isometrics and low intensity plyometrics along with your slow and controlled squats and give it time, you will get back to 90 % pretty quick, it’s the last 10% that lingers
Does elasticity = plyos? Currently in a quasi strength/power cycle with Nordics as my focus. I wanna turn these strength gains into leaping ability. Just recently got my first unassisted Nordic, so I know I've made progress in strength.
How do I test my vertical? I want to test where I’m at now before I start my vertical leap training.
This might be a stupid question, but have you ever tried jumping from Heights? It’s called haijutsu I think, a evasion escape technique from jumping from Heights. Teaches you how to land correctly and strengthens your ankles and stuff I guess.
What’s the difference between strength power and hypertrophy
What are the best core exercises for getting a better core?
Mcgill big 3, deadbugs, most core isometrics
For isometrics, would it be good to do it every morning and night for 5-10 minutes? Or would that lead to knee pain
Was only able to get up to a 36 inch vertical and that required training on at least 5 days a week lots of jumping for at least 3 years. It was enough to dunk pretty easily at 6ft and pretty good wingspan but wasn't close to where I wanted to get to.
thats a solid vertical! keep working until you get to your goal
I accidentally turned off comments for a bit😭 my bad guys
😂😂👌👌👌
Im interested in your coaching you mentioned. Can I get more info?
Hey bro, I'm glad you're interested. Feel free to fill out this form to apply! forms.gle/DqqceKyrUacxmPuB9
What happens if you play a sport thats all year? This means consistent training/games all year. With an already decent base for strength, would power/elasticity be a good focus? Including adding in minimal strength training to maintain what gains i already have?
You would probably want to microdose your vert training, meaning performing your stuff but with about half the volume
@@RiqBThank you🙏. Would this also include strength? So half reps on everything except for stretching and isometrics?
hey man! Im 15 and im 5'9. Ive been on the grind for about 5 days now doing plyometric training and 1000 calf raises a day. Ive seen people say calf raises dont help. Is that true?
Calf raises do help but only doing them only and doing 1000 of them would result in overtraining and it wont be helpful. Focus on doing plyometrics and weightlifting and theyll help you increase vert.
when u do calf raises u need to train them like any other muscle. high sets low reps heavy weight to increase ur calf strength
Whoever told you to do 1000 calf raises a day needs to be imprisoned lol calf raises done properly are good for vert
Wym?@@RiqB
Im 14 should i focus on weights or just jumping?
Honestly, just play your sport and jump a lot as long as you don't have pain
what was your vertical before joing thp
I have no idea actually. But it definitely went up
I‘m interested in being trained by you bro, mind providing some more information? 👀
What up man, I have everyone fill out this form before I go through with it! forms.gle/DqqceKyrUacxmPuB9
Thanks for responding bro, God bless!
How many days a week should I be training
It depends on your schedule. A routine you can follow is the best routine to have
Are you going to dunk camp?
Yessir! excited for it
Help me jump higher. I am Krish remember
Do you h your own paid program
Yup, currently training a few athletes right now
Can you do a vidéo on how to reverse knee pain
I have a few already but what kind of knee pain?
Look up thekneesovertoesguy channel, he has helped me and lots of other people to get off knee and other joints pain while increasing our vertical and athleticism, he's the real deal
@@RiqB right now I kinda of fixed it was just pain after jumping and running
Yo interested in your training
Great! Here's the form to apple. forms.gle/DqqceKyrUacxmPuB9
pause at 0:14, he literally has wrist over the rim ball in hand. The back rims are painful
Can you train me man 💀 my brain can't handle periodization.
Haha definitely a bit complicated to learn. Fill out this form if you're interested! forms.gle/DqqceKyrUacxmPuB9