I Lost 7 MONTHS Of Vertical Jump Progress Because Of This ONE Mistake
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- Опубликовано: 19 июл 2024
- Probably the biggest mistake I ever made throughout my training. So much could've been accomplished in 7 months too... You live and you learn.
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0:00 Intro
1:08 What I Did Wrong
2:38 YOU MUST KNOW
3:25 You Should Include This
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Can't blame you for over training, the general population practically never reach a point where they're over training, consider it a mile stone
I'll take it as a small win😂
You would be surprised. Once you see gains whether in jumping or other things, there's a positive feedback loop to raise the bar. Could be the same reason I plateaued at 36 inch vertical after a couple years of training and couldn't even do a simple windmill at 6ft, around 8ft standing reach. Nowadays there's so much more information online one these kinds of things to create a more effective program
Bro I did the same mistake. I have knee pain now, been resting for 3 months what are some knee pain isometric I can do for faster recovery?
@aahmad1939ify I healed up from tendonitis and a partial patellar tendon tear by doing 4-5 sets of 45 second holds of a spanish squat with resistance bands behind the knees (I prefer this over other isometrics because it mimics a take off position and angles for a 2 foot jump the best), I supplemented with 15g geletin/collagen and 50mg Vitamin C (or more) an hour before the holds to augment collagen synthesis and boost the regeneration process. This is backed by (Shaw et al., 2016). I'm now fully recovered from it and it's as if my knees were never injured in the first place, this is my alt account so whether you believe me or not is up to you but I am 5'6" and can dunk on 10ft.
@@dooraexploore9388 i believe you bro thanks for sharing this advice with me. Also at 5 foot 6 and dunking at 10 foot, nice hops.
I learned the hard way when I tore my achilles in March. Rest & recovery is important!
recovery is also tricky because sometimes other life problems can happen and all of a sudden your recovery rhythm gets fucked too.
Yup for sure
In this video you spit absolute facts, I was jumping for about 2/3 years now, and realized how big of the problem is knee/shin pain is. I had ocassional pains in the knee so I thought I can train harder, now because of the pain I just jump lower and have to put extra time to the recovery, and injury healing, instead of training. Hope lads will train smarter instead of training stupidly harder. Keep up good work!
Exactly!! Its a huge issue especially when you've been healthy most of your life.
thanks for the video!
Bro, i needed this video fr 🔥
🙏🏽
Thanks for the good advice. I was practicing my dunking intensely for a few months, jumping mostly off my left foot for a couple of times a week. It resulted in achilles tendonitis and having to rest and rehab for a couple of months. It’s hard to know when to set the limit as the pain pretty much appears out of the blue and not successively, at least in my case
Jumping off 1 foot is a lot more intense than 2 foot jumps. Maybe you had too many jump sessions or played too much sports or didn't keep track of the amount of jumps and the amount of time spent jumping. There's a lot of factors but right now, looks like you gotta go through load management
Can you do a video on how you warm up before a dunk session ?
Great tips! This is my training schedule during the season. Plyometrics/explosive on the same day as basketball practices, So I would do them both in a day so that I get a full rest day the next day. Then upper body on my day offs. How does that sound?
Monday: Jump Day
Tuesday: Hard Leg Day
Wednesday: Active Recovery
Thursday: Jump Day
Friday: Leg Day
Where do your basketball days come in? Or do they count towards Jump Days?
I play volleyball myself and the days I play volleyball are quite harsh on my knees too, so I'm curious if there's enough jump training + leg days in my week for gains.
I personally dont play or compete in basketball so that's why my weeks are pretty intense. If you play volleyball and are competing, then I wouldnt recommend my weekly split
Use your practice days as a jump day.
If you feel like you aren't getting enough jump practice through practice sessions, you can just do extra jumps whenever you have free time in that session.
(e.g. jump and touch rim when you're waiting for coach, or after training is over).
@@bigpapi1058 that sounds like a great idea, thanks!
I'm old. I've learned the hard way about overtraining. Now I take day(s) of complete rest after playing basketball, and after training legs hard. Do absolutely nothing. Even though I may have felt a tingle, twinge, weakness etc in a knee tendon or Achilles, having that rest day or two, heals it right up and I can continue.
Can you make a video on your recovery from the knee pain and what protocol u followed to have pain free knees. I’m currently recovering from some patellar tendon pain and right when I feel like it’s feeling better, the pain comes back again. Amazing video as always!
Same...😢
Stop playing basketball, leg training, jumping, any of that. Jus stop for a month. Let your knees rest until you no longer feel pain, and then do isometrics for a few weeks. And when you feel absolutely no pain, no matter what you do, you can ease back into training. That's what worked for me.
@@arif.6466 I literally followed the exact same protocol that u mentioned. I even ended up doing super slow eccentric squats to slowly strengthen the tendon. Still hurts for some reason. Maybe I need to up my collagen and vitamin C intake 🤷♂️
@@ayoubneder7824 I think instead of that you should just rest until no more tendon pain, and if that doesn’t work do super slow leg machine isos
My knee rehab took 3 months which included no hooping and no jumping (until the later stages in low volume). Isos everyday, slow isotonics, energy storage and release, back to sport are the phases of knee rehab. I got a vid about this on my channel
Preach!
Facts!
what should workouts look like if you’re just starting leg training?
I think proper diet and rest would also help with dealing with over training. Also would 10 lbs pogos be a good start if im already fairly athletic ?
Jump training and then playing basketball is hella tough. I was like that too. I was very fortunate to not have a major injury but thinking back at times when my Achilles were cooked 😟😟😟
Is It fine if i do an High intensity lift day in the middle of the week (4/5 ex. Of 5x5) For example: squat 80% of max., squat Jump 40% of max., calf raises 90% of max., single leg back squat 90%.
Starting the week i do a plyos day and at the end of the week a dunk session, I also do 3 trainings with my basketball team and the game on the weekend
Hey bro i recently heard that normal running to increase endurance can decrease vertical jump and im really not sure about that. I would love if you made a video about running on vertical jump and if its true, how to increase endurance without decreasing vertical.
Thanks✌️
Wellllll you don't wanna be doing endurance training and also vertical jump training because they contradict each other. One of them encourages the recruitment of more slow twitch muscle fibres while the other encourages the recruitment of more fast twitch.
My heart dropped as I was watching this realising I overtrained, I’m having this pain in my right calf which when I do calves I usually don’t feel as much pain as this I can tell it’s different, how can I recover from this while playing basketball?
What is the best of two workouts, weighted plyo? Or just body weight?
how often should I train my legs and ploys and what should I train?
This is so true. I jumped and lifted weights so much that I strained my calf.
Yeah overtraining is a huge issue
What are the best exercises to do for rehab because I suffered an overuse injury? Also, when I have knee pain, it goes away during activity but returns after I finish. What do you think I should do?
First of all, cut down on how much you're doing. Specifically take out any intense plyometrics. These are what will cause the most damage to your knees.
Do Isometrics. They are low intensity and great for building strength in your tendons. You can also do moderate weight very slow squats.
Search for "isaiah rivera knee pain" on youtube. He's got plenty of videos that should help you with knee pain
My story is exactly like yours!! Very hard to come back now
Very hard but extremely rewarding once you're back!
I am confused though, I have 2 legs days, one plyo and one strength. I find that I feel pain in my knee consistently after plyo day but its better? Am I doing something wrong
Have you ever thought about just not squatting or deadlifting? Or maybe doing only that once per week max. How much do those exercises even carry over to vert?
How often should I switch my plyometric routine
5'9 asian trynna dunk and I'm starting to touch the rim now, how long do you think it'll take me to land my first dunk? love your videos btw
Aye let's gooo! I appreciate you my guy. If you're just starting to touch the rim then I'd give it about 6 months until you dunk
Killer headband ma boi.
Appreciate you 👊🏽
yo i got a question i do 3 leg days (With a rest day inbetween each one including doing yoga on those rest days) but i also do isometrics everyday and do 1 jump session and if im not too sore 1 plyo session do you think thats healthy or doing too much?
btw i got in a call with some guy in THP team and he told me i should have 3 leg days so thats a little confusing too
It depends how intense those leg days are. Right now I have 2 REEALLLY intense leg days and 2 jump days per week and that's more than enough for me.
Isos everyday is good.
1 jump session a week is good.
As long as you track the volume you do each day and slowly build up, you should be okay
@@RiqB i normally do 3 leg exercises each leg day and keep the weight high sets high reps low with high intensity and the jump day is normally max intensity jumps until i notice a slight decrease in my performance do you think thats too much or fine I normally average 5 sets and 1-2 reps
haven't missed a single day of jumping since august . It's so hard to rest lol .
Yo Riq, I'm a 6'2 guy who really needs to dunk in 2 months, but I barely can graze the rim.I have a highschool tournament and I play as a Center, can you reccomend me any tips or can I even dunk in this short time ?
At 6'2 and barely grazing the rim, you're probably jumping about 21 inches. With that vertical, you could make significant gains rather quickly, especially if you learn correct technique.
Start doing squat jumps and Running approach jumps then you need to strengthen so go to a gym or start doing Bulgarian split squats at home advancing to a pistol squat when you can do those
Yo I'm 5ft 11 basically 6ft and 14yrs tryna get my first dunk I'm trying different plyos but none really stick any workouts ideas with no equipment *been doing plyos for a few weeks now btw* Love your content bro❤❤❤❤❤
Pretty athletic for my age don't go easy on me😂
Appreciate you my guy! Keep up the grind👊🏽
same as me but I’m 5’10 with a off vert dunk, 2 hand dunk, and a 1 hand ;)
Progress full depth pistol squats and get gym membership when possible. Idk about which plyos are best, me personally 6 rep Bulgarian split squat jumps worked best but chances are you've already tried them if you got your plyo workout from online sources.
@@cranberry7601 thank you ill take ur advice 👍
do you still approve the no equipment plyo workout you released a month ago?
Yes
Do you recommend vertical jump training for someone whob is 41 years old?;
You can absolutely do jump training, however you need to ease into it.
I recommend you start doing weight training, not plyometrics.
This is because you are far more likely to get injured in plyometrics, and weights will allow you to build a strong foundation.
You should also definitely do mobility/flexibility training, which will help performance massively across the board.
Did you change your diet during recovery from the injury?
I've always been eating relatively healthy so no I didn't change it
is it more effective if i do 2 max jumps days, then doing 2 plyo days? if no, why not?
That might cause too much load on your tendons. That's basically 4 days of intense jumping. If you're gonna have 2 max jump days a week, plyo days aren't necessary, but you should include a strength session in there
@@RiqB Perfect, i worded it wrong😂. I was tryna ask if 2 max jump days in a week are more effective then 2 plyo days a week. But ill do 2 max day jumps💪🏿
Nutrition has a lot to do with recovery. I would never train this hard it's dangerous, respect your rest days and don't feel guilty for taking them its necessary.
How long should a jump session be?
until the quality of your jumps become not as good
@@Maxpap09 Thanks bro
W video
I feel pain!! It’s too late?????
Too late in terms of avoiding degeneration in the tendon. Its quite simple to fix it tho, load management
@@RiqB load management???? Like be more mindful of how much I’m doing?
@@RiqB at this point ima just wait for Elon Musk to make robotic knee caps
the one piece posters are so hard
Man of culture
how can you increase your vertical jump if your just a skkinny guy?
Get stronger, gain muscle mass
i hope this reaches the right people before they hope on roids😂
You can’t overtrain when it’s balance training
Sheeesh. Your training regime was ridiculous before 😭
TOOOO ridiculous 😂
Try training to failure
Not a good way to train for vertical
@@RiqBbut I did jump higher with that approach.
1st..
Real💯
Just follow a program man
I am