Three Easy Vertical Jump Workouts

Isaiah Rivera, a former world record holder for the approach vertical jump (50.5 inches), introduces three easy vertical jump workouts. He explains that these workouts target max strength, power, and elasticity. Rivera also highlights his company, THP Strength, which has coached numerous athletes, including four out of six who have officially tested a 50-inch vertical.

The warm-up for all three workouts is identical, aiming to decrease injury risk, increase immediate performance, and act as a training stimulus. It intentionally includes a rigorous, lengthy segment to allow for supercompensation later. The warm-up sequence consists of 3-5 sets of 30-45 second isometrics for knees and Achilles, 5-10 minutes of general activity like biking or jogging, jump dynamic flexibility exercises (5-10 reps each), sprint development drills to improve technique and coordination, and sport-specific warm-ups with gradually increasing intensity.

The first workout focuses on max strength, defined as the ability to produce a tremendous amount of force through resistance training. The goal is to cause an adaptation in the body, following the laws of progressive overload, variety, specificity, and individuality. Getting stronger is the 'lowest hanging fruit' for vertical jump improvement, acting as the foundation for rate of force development. The max strength workout prioritizes nervous system efficiency through high-intensity, low-rep training. Athletes, especially shorter ones, need higher relative strength. The workout includes 6 sets of 15m hill sprints, 5 sets of 3 barbell deadlifts (last 3 sets at 75% max), 4 sets of 4 barbell back squats (last 2 sets at 80% max), and 2 sets of 5 Nordic hamstring curls.

The power workout addresses the need to apply force quickly, crucial for jumps lasting less than 0.3 seconds. This workout is placed along the force-velocity curve after max strength training to maximize gains. Power exercises are categorized into strength speed (heavy load moved quickly) and speed strength (light load moved quickly). The workout starts with a normal warm-up, followed by 1 set of 6-8 reps of bounding to maintain elasticity. Key exercises include 5 sets of 2 clean pulls (last 2 sets at 100% power clean max), 4 sets of 4 squats with a 3-second pause at 70% max, 2 sets of 8 barbell hip thrusts, and 2 sets of 8 calf raises. Intent and maximal effort are crucial for recruiting fast-twitch muscle fibers.

Elasticity refers to an object's ability to return to its original shape after being stretched, utilizing the stretch-shortening cycle for greater force production. Plyometrics are used to train the nervous system to quickly contract muscles with tension, while max strength work makes tendons stiffer. The elastic workout reintroduces sprinting with 6 sets of 30m sprints for acceleration development, focusing on shorter ground contacts and nervous system responsiveness. It also includes 3 sets of 60m skips for distance to teach energy redirection. In the weight room, athletes perform 5 sets of 4 barbell squat jumps at 30% of their deep squat max (a speed strength stimulus) and 4 sets of 6 light, fast RDLs. The emphasis is on intent and quick movement to train the nervous system, which is different from muscular fatigue.

The video concludes by explaining how to choose the right workout based on individual deficits: strong but not bouncy (power and elastic work), bouncy but weak (max strength work). For those who are poor at everything, a periodized approach starting with max strength and progressing to elasticity is recommended. THP Strength offers a free diagnosis call to identify deficits and provides a 6-week program, with a deposit refund if 2 inches are gained in vertical jump, effectively making the program free.