Up next in 10
If you want me to coach you personally to jump higher click here:
If you want a FREE week of jump training click here:
My name is Isaiah Rivera and I have the highest officially tested vertical on the planet at 50.5 inches and am the co-founder of THPstrength, a company that focuses on vertical jump training for athletes.
What makes me a little different from most athletes that jump high is that I started with a pretty low vertical and documented my entire journey on this channel. Here is my journey in a nutshell:
14: Started working out to jump higher for basketball
16: Hit my first dunk and shortly after found out about the world of pro dunking
17: Trained like a madman and hit my first between the legs dunk
18: Entered my first professional dunk contest
19: Knee pain almost made me quit dunking
20: Met my coach John Evans, who helped me get rid of knee pain
21: Won my first international dunk contest
22: Tested a 48 inch vertical and started coaching full time
24: Tested a world record 50.5 inch vertical
The reason I make so much free content about jumping higher now is because it’s a resource I wish I would’ve had when I was in high school that would’ve prevented a lot of unnecessary mistakes and injuries.
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0:00
Hello everybody, it is day 10 of the hypertrophy cycle
0:04
Today is going to be another upper body day. We are right smack in the middle of the grind
0:12
My coach, my second coach who writes my upper body workouts currently had a baby
0:17
so there is nothing programmed for this week. So we are going to do an off-the-cuff, off-the-fly workout
0:24
out. I am going to half-ass it and not do a lot of volume because it is hyper-trifery cycle and
0:33
we're going to be progressing the volume week to week. And yeah, it's week one, so I can technically
0:39
start with a little bit lower volume and it'll still progress and I will be able to cause
0:44
adaptations. A little strength training lesson here. The entire point of training is to subject
0:53
your body to an environment it's not used to that way it can adapt and you become stronger and able
0:58
to handle that environment in our case that environment is lifting weights and technically
1:05
the end goal the end environment we want to be optimally adapted for is the forces that you
1:12
impose on your body when you jump now there are two main ways that we can spur on adaptation two
1:20
big principles one of them is the principle of overload you have to subject your body to a load
1:27
it's not accustomed to and the reason in training we progressively overload uh stuff is so that you
1:35
can keep adapting right so it starts off a little bit easier in the hypertrophy cycle we're going to
1:41
be progressing up the volume so next week it'll be more volume week three it'll be more volume then you're gonna have short-term loss in performance so that's when we deload we
1:50
unload and then we allow your body to recover and then you super compensate
1:55
and your fitness level becomes higher than what it used to be at baseline and then you're able to achieve the goal of that cycle so in this cycle it's bigger
2:03
muscle we get the bigger muscle we have more potential for jumping higher okay
2:07
so the goal right now isn't necessarily to jump high but that is the long-term
2:12
term goal so we program their short-term planning medium-term planning long-term planning we always have our long-term goal in mind which is jumping higher but
2:24
when it comes to training sometimes you got to take multiple steps backwards so
2:29
you can take a lot of steps forward okay so we're kind of digging ourselves
2:34
into a hole right now so we can climb out of it stronger than we were before so
2:39
That is the whole point of today and my reasoning for quote-unquote half-assing the workout
2:46
What I'm thinking is probably just do my shoulder rehab stuff as a warm-up
2:51
and then just hit 3x10 dumbbell bench because that's what I've been doing
2:57
and then 3x10 inverted row. Then next week we'll switch the exercises up because this is the end of my upper body cycle
3:06
So I technically have kind of like two cycles running and they're at different points
3:10
I have a different upper body cycle that's at a different stage from my lower body stuff
3:14
It's not ideal, but it's not the end of the world. And the reason we're going to switch up the exercises is because of the second training principle for adaptation, which is variety
3:24
So within a cycle, you don't want to change up the exercises. And the main way that you're going to implement variety in your training is through the load
3:35
That way you don't accommodate to the same load. That's why we don't do the same, you know, three sets of five at the same weight every single week because you accommodate
3:43
You eventually get used to it and then you stop adapting to it. So within a cycle, to prevent accommodation, we change the load
3:52
But when going cycle to cycle, we also implement exercise variety. The reason we don't want to have too much variety within a cycle is because then you won't adapt
4:03
so lots of moving pieces here but hey that's what thpstrength.com online coaching is for so
4:12
just a little reminder if you guys want us to figure all this stuff out for you go sign up having said that i am talking a lot and not training enough so let's get in the weight
4:22
room all right i am going to be showing you guys my
4:27
my warm up. It's a pretty cool warm up. If you have knee pain I mean shoulder pain this is a great great warm up to do Quite simply I just going to go here shoulder down and back just going to
4:51
do 10 of these, 2 by 10 each side. 4. Again, I have someone write these workouts for me
5:12
If you want to see who it is, it's Archery Strong. You can go check it out
5:21
Eight, nine, ten. One, two, three, four, five, eight, nine, ten
6:05
Alright so that's that exercise. I'll also tell this to all my THP athletes
6:16
We program a lot of general work for our athletes, but it's really difficult, right
6:25
It's a lot of, like, circuit-type training. Lots of tempo running and that type of thing
6:36
And it makes a huge difference in your body comp. It also serves as volume that we can take out during a deload week
6:45
Having said that, it is optional if you want to do your own upper body work
6:52
if you're a THP athlete. And alternatively, as well, a third option is we can write your own strength training upper body workouts
7:00
if you want to get big. So lots of options on general days
7:06
Because again, the main purpose of it is just to serve as general work, to add volume to
7:10
the training that we can pull out during the deload week. And again, it helps with body comp, keeps you lean, helps with your hormone profiling
7:22
So lots and lots of benefits. What matters is that you're hitting it, hitting a lot of volume on those days, hitting it
7:28
hard and you're not skipping it and that you're doing something. We train every single day
7:36
So here's my second warm up. Banded Y. Going to go 2 by 10 here
7:51
Short rest, like 30 seconds
8:02
The whole reason I started doing this, by the way, is because I had a lot of shoulder pain a few years ago, back in 2021
8:08
And doing these at least twice a week, not this exercise specifically, but just doing shoulder prehab in general
8:16
just made a huge difference in my shoulder health. Four, five, six, seven, eight, nine, ten
8:29
All right, I'll catch you guys in the top set. I'm talking quiet because John's recording the video
8:36
Look. At first I was like, is that a different car? I was like, wait, no, that's John
8:44
I was doing it everywhere. I was doing it all the way down the road. I was like, boom, boom, boom
8:48
Now let's do it in your past. Like, this is a new day. All right, guys
8:53
I'm going to try to do the whole stack. I was telling Hunter that when I self-program
8:59
things just become seeing how heavy I can lift. And that's what this list has become so we have the 80s right now these only go up to 90s
9:07
So I'm gonna try to get 80 80s for five and then I'll just see how many I can get the 90s with four
9:15
These are these are big boys Let's get oh get out of here
9:24
Now I'm good Alright guys, so I just did
10:27
80s for five reps I'm going to put 90s on the on the rack
10:34
You know what? You're good bro Yeah, I'm going to put 90s on here
10:41
see how many I can get it for and then I'm going to do some chin ups with John That should be pretty fun
10:46
Just trying to rest up a little bit here things I'm excited for right now
10:57
One, it's the dunk session. Dunk session with the boys here. That's going to be on Saturday
11:04
We're going to go to Goldenrod. No, we're not. Oh, we're not? UCF
11:10
Well, I asked them, and they were like, well, I'd love to dunk on the actual UCF
11:15
Oh, then hell yeah, we're going to do UCF then. All right
11:19
We just need to talk to the crew, right? Oh, you want to dunk on..
11:23
We need to hit up RJ and Cole ASAP so that they can hit up Poo
11:28
Oh, really? So they're trying to dunk on the actual NCAA D1 court
11:33
Or the Mac. Yeah, we need to hit RJ and Cole. We need to hit them up ASAP
11:41
But yeah, that's the biggest thing I'm excited for. Traditionally, well, logically
11:50
you would expect to not jump lower on week one of hypertrophy slash volume slash general cycle, but
11:56
that usually tends to be the case. Week one I jump well, and then week two and three, that's when
12:00
fatigue is built up and my performance is affected a lot. Having said that, let's do these 90s
12:09
Can you record this on my phone, John? I would love to the first time. Okay
12:13
Which sounds really sus. All right. Wow, look at that freaking, look at that bizarre physique right here
12:23
I'm not going to be mic'd. I'll put the mic right here. You guys can hear the garage
12:26
Look into your go-to. It's actually kind of terrifying. No. What's the worst that could happen
12:38
Drop it on my school. Yeah, there's a lot of bad things that happen. Like, like, like that
12:45
That's my favorite Isaiah Quote of all time. I'll catch you guys on the top set of pull-ups
13:40
alright this is the last set of chin-ups I was just telling John
13:50
there's reaching fatigue there's reaching failure and then there's being a B-I-T-T-H
13:57
I'm being the third one right now but I'm gonna try to get as many reps as I can on this set
14:08
I was doing a set to six on my first two. Let's see how many I can get
14:13
John how many chin do you think I going to get right now Right now Yeah Like attempting to max out 14 Well okay I say this Are you trying to prove me wrong or like or not
14:26
No. Is this what you can do? Yeah. Are you being a hitch? Are you trying to must-go through failure
14:32
I'm going to try to reach failure. Like, I'm going to try not to out
14:35
I'm going to try not to out. Probably 13. I think so, too, around there
14:41
At least 10. and I've rested like a minute for the last set
14:49
should I face this way or this way I'll face this way
14:53
actually let's get my back on this shot we need to get the back muscle
14:58
I want to see the back muscle put you guys right in here
15:05
alright comment how many chin ups do you think I can get Oh, wow
15:17
Now it's 14. That'll be 14. Wait. You would love what Don Hunter is doing right now, by the way
15:31
Really? Yeah. I'm taking this off. Just click it. Oh, it's not magnetic
15:38
Sorry, do you have that brokey mic? I don't have as much money as you
15:43
That's absolutely not true. I only have 100 million ingots. Petty's gold ingots. Alright. Focus
15:56
Oh my god! One more performance enhancer. I'm about to do it
16:02
I'm about to go. One more performance enhancer. 13, 14, 15
16:47
He's got 16. He could probably do a couple more. What? That's a good guess, huh
16:53
Yeah. All right, 16. I think I could do 10 chalk up
16:59
Woo! You going to try your max now? I'll try it. I'm going to try it
17:04
Turn up. All right. My guess for John. I've seen you do 16, like, pull-ups
17:19
They're harder for you? 12. Oh, you go really narrow
17:31
One, two. Oh, look at that form. Dead lockout. Is that four? Five. Six. Yeah, you got 12. Seven. Eight. You got more than 12. Nine. Ten. You might get 16. 12. Oh, wait, 11. 12. Get four more. Get four more. 13. How bad you want it, John? I want it bad, Dan. 14. Come on
18:03
Come on, Johnny boy Oh, he dropped weight He dropped weight 15
18:11
The thing about John He's got those slow twitch muscle fibers I was like, I've got one more
18:24
He goes, the thing about John He's got that dog in him No, he goes, the thing about John
18:29
He's on that athletic slow slug I think I had 16. 15 was really hard
18:37
All right. The fact that that is really impressive. Yeah. Because I haven't done a word
18:42
After we were doing sets of like six and five, it's like. I have to tell them that
18:48
No, that's what I said. I was like, I'll just do a set of six. Yeah. All right. Having said all that, THBstrength.com, if you want to get coached by me and John
18:56
Look, look. You saw that mental resilience he had? I'd laugh. I'd laugh
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