How To Warm Up To Jump Higher
I'm I'm
John:Oh, boy. It's time for me to speak.
Isaiah:I was about to say a joke.
John:Hello, boys. We're back with podcast today. We have mister Rivera, fifty point five inch vertical. We have this bum, a one foot jumper, and myself also residential bum. Anyways Residential bum?
John:Yes. Okay. Okay. Today we talk about warm up.
Austin:What is that?
Isaiah:What's a warm up, John?
John:Go to thpstrength.com and sign up for coaching if you're looking to figure out what a warm up is.
Austin:And if you're if you're weary, use code THP at checkout for 10% off your first month.
Isaiah:You know, before the dunk show, I did the full THP warm up?
John:I did it yesterday.
Isaiah:The full the full full full full thing. I was like, I need to be very Very warm. Careful and thorough.
Austin:I tune up and warm the hell out because I have to
John:tell you something. Is that our is that our legit is that our intro? Are we sticking with it?
Austin:I'm a residential bomb. Yeah.
Isaiah:What? Are we enjoying it?
Austin:I thought we already did.
Isaiah:That's it.
John:Oh, okay. It's up to you. It's your YouTube.
Isaiah:It's our
John:It's our YouTube. It's way of It's your name.
Austin:My namesake.
John:Alright. Are we doing another one or not? You guys decide if you want a different warm up, let
Isaiah:us I'll be on trail.
John:Take two, action. If you want
Isaiah:to jump higher, you need to learn how to warm up. If you warm up properly, you will decrease your risk of injuries, and you will literally jump higher than if you hadn't. Let's get the show started. If you want to do the full THP warm up, go to thpstrength.com and sign up. You'll get coached by us, boys men.
Isaiah:We're men now. We're about 18 years
Austin:old. Have beards.
Isaiah:We're responsible people even though it might not seem like it.
Austin:We pay our bills on time and sleep early.
Isaiah:We answer messaging twice a day.
John:Austin was late on his rent yesterday, so Okay.
Austin:I just lose track of dates
John:for rent.
Isaiah:Well, yeah. You wanna get coach to jump higher
Austin:You know what we should do? We should give him a discount. What? Yeah. Sound confused.
Austin:Be surprised. Whoop de doo. Wow. We should give them 10% off the first month
John:if they're weary. THP at checkout. Use code THP at checkout for 10% off your first month.
Austin:You just can't do it as good as me and you're jealous.
John:Sorry. Someone's someone's working on a fence back there. Alright. So the warm up. Let's let's let's talk about our favorite actually, let's talk about our least favorite warm up first.
John:What's the worst warm up you guys have ever done? Closer. That's not. Alright. Alright.
John:Isaiah, worst warm up you've ever done?
Isaiah:I don't have a worst warm
Austin:up. Are you talking about worse than it tastes a different
Isaiah:I'm
John:saying no. Just like you it did not do its job.
Austin:I got it. I I I Max effort, barefoot dunks with two hands off the dribble was my warm up at one point.
John:I hated those days. I would walk in and Austin would be jumping as hard as he can barefoot, and then he'd be like, my knee hurts. And I'm like, no shit, Sherlock. And then probably my second least favorite one is just static stretching. Mhmm.
John:That was probably my least second least favorite one, and then just going to jump. I've actually
Isaiah:like, I don't have bad warm ups.
John:You've never done a bad warm up? He's never done a bad bad warm up.
Isaiah:Warm ups if I impulsively, like, go play basketball. Okay.
John:There you go. There's your bad warm up.
Isaiah:But but I'm not I I'm doing it with the knowledge that I'm not warming up.
John:I'm not saying that.
Isaiah:Like I'm not going in there, I'm like, I'm gonna rush this, like I know. It's called a loophole, man, to because this whole I I knew, my first experience with a warm up ever, I was 14, I already had knee pain at this at this point in time. And then I found a warm up online. It was like a thorough, like dynamic warm up, freaking knee circles, sprint development type stuff. And it was like, this will increase your vertical instantly.
Isaiah:And I did it and my vertical increased instantly. And ever literally ever since then
John:So if you guys wanna increase your vertical instantly Yeah. Do this ten minute warm
Isaiah:effort to see where you're at, then do a full warm up, and then see where you're at. Your vertical will increase by the Should
Austin:we should we discuss our current way to warm up? Or our preferred way? Oh, wait
Isaiah:wait wait wait. But on that point though, ever since then, I've literally like 90% of my sessions I've I've warmed up. The only time I don't is like if I'm playing basketball and I get hype.
John:I'm wearing short on time.
Isaiah:But even then, technically there's still not bad warm ups. I only bite the bullet if I'm going through an injury. Okay. That's when but I'm I'm usually pretty good about like, alright. I'm a sweat going.
Isaiah:Let's let me jump hard now.
Austin:That's one thing I noticed about the pros, everyone warms up for the most part, especially even Sutherland now. He used to just go full effort. He would test his vert by doing a slingshot from, like, near damn near the free throw line.
Isaiah:He's like, alright, I'm warm.
John:He does not do a warm up. I saw him touch I saw him touch eleven seven the first day at dunk camp, literally without doing anything other than dribbling and
Austin:before the show. He stretched
John:Okay.
Isaiah:Before the show. Oh, now.
Austin:And then he he proceeded to stretch and then jump.
John:Yeah. Anyways, enough
Isaiah:about that. Like that too. Like, just no warm up
John:goes straight. Shit like that all the time.
Austin:He just gets he unlocks the demons.
John:He'll be he'll just get excited and he's like, I'm gonna dunk for all these people and impress them with my ability. Yeah. We know you can dunk. Alright? But he but everyone's like, wow.
Austin:I like his dunks. They're sick.
John:I'm not saying I dislike his dunks. I'm just saying I see him do it all the time. Anyways, getting into the warm up. I'm not I don't claim to be as genetically gifted as any of the individuals previously mentioned, but I consider myself to train effectively. I consider myself an expert trainee.
John:I'm very good at training. I'm really good at training efficiently. So that said, I've changed my warm up a couple times. If it's a if I'm starting with barbell movements, I'll do a barbell warm up because your warm up should go from general to specific. So typically, I'll start with more general barbell movements, and since I'm using that implement, I like to do that.
John:I'll do back squat, front squat for just the bar, hang clean, power snatch, overhead squat. That's usually what I do. And just try to get through a full range of motion for me, which you guys have seen is not great. Actually, it's getting better. It's actually getting better.
Austin:It's getting great. It's getting great.
John:Isaiah, what do you think of my squat depth these days? These days?
Isaiah:Define what should I define it? Like, compare it to, like
John:Like, just what do you think about it these days?
Isaiah:My thoughts on your squat depth?
John:These days. Yeah.
Isaiah:What are
John:your thoughts on my squat depth these days?
Isaiah:It's good. Yes. Oh, yes.
Austin:Yeah. It's it's
John:good. Thanks, man.
Isaiah:The only time I judge someone's squat squat depth poorly is if I know they
Austin:can go deeper and they're not. But I know you're going as deep as you can. I'm going as deep Wait.
Isaiah:Know. I wasn't talking about you.
John:It's about two inches. That's as deep as I can.
Isaiah:Actually, yeah. Sometimes I have thought. Like, when
Austin:it gets like, see you squatting good and then it gets heavy.
John:And you're like, fuck that.
Isaiah:I have thought. Did you
John:watch my YouTube video yesterday?
Isaiah:No. Why would I do
John:this? Traitor. Traitor.
Isaiah:Why would I go through depression? Oh, you're right. Actually. You know what I feel like?
John:That Wolverine That
Isaiah:Wolverine meme where he's looking at the picture and he's like this. Mhmm. And then like, it's like me doing like isometric cycle or something. It's like a picture of it. And I'm just like
John:For those that don't know, Isaiah has really wrecked himself jumping. He definitely over jumped at dunk camp, which he usually does, but this time it was really bad. He over jumped on Monday and then over jumped on Thursday. And now he's Sad. We call it dunk depression.
John:Yeah. But fortunately Sad. Fortunately, he's very woke, so he's handling it quite well.
Isaiah:Yeah. I'm just watching myself be sad.
John:Exactly. It's really impressive. Power of now. Be in the moment. Yeah.
John:So his warm up actually, did you think you made an error with your warm up those days? Like, do do you think something went wrong with your warm up at the show? Or not the show, but both days? Day one, yes. Oh, he did have a bad Day warm
Isaiah:two. Yeah. It's arguable. Because like, day one, I wasn't feeling pain. I just went longer than I'm used to.
Isaiah:But, I could have done one of those. I call them the I don't have a name for it. Let me come up with a name. The obnoxiously long warm up that allows you to jump without pain, but you're gonna feel it the next morning.
John:Oh. Thanks for the ad libs, Austin.
Isaiah:Literally an hour long warm up. And you can be at a seven out of 10 pain, and have a pain free dunk session.
Austin:Yeah. Do you
John:wanna add
Isaiah:like Hey, yeah. Oh my god. Austin knows what I'm talking about. I guided him.
Austin:I do the same thing.
John:I I I do that. I feel like that's me every week.
Isaiah:Wait. Can I describe what a typical warm up is?
Austin:Yeah. I think
John:Actually, let's let's do that. What is a typical manic.
Isaiah:Like, we haven't
John:like it. I think that these are the best podcasts.
Isaiah:They always perform the best. I do three to
Austin:five in the comments, it was like, the podcast starts here and then the time Yeah.
Isaiah:Minutes. Let me define what that is. Alright. I do three to five sets of isometrics. Ideally, I feel about a two or three out of 10 pain on the first set.
Isaiah:By set number five, it's pain free. Then I do jump dynamic flexibility, which is essentially like 10 hinges, 10 squats, lunges, leg swings. Then I do sprint development drills. If I'm really, really feeling it or sore or something, I will
John:do You do sprint drills every week?
Isaiah:Sprint development, yeah.
John:Sprint sprint development every session. Yeah. Really? I feel like I miss that.
Isaiah:Yeah. Then That's why. Sometimes I'll do a high intensity warm up that's like long, like 50 meter skips and jogging and that type of thing. If I'm trying to like have a good session, I'll take that out because I find it kind of fatigues me, especially my lower leg. Get really freaking tired.
John:Maybe that's a sign you should do it every day. Probably.
Isaiah:Be fair, haven't been doing it. I I
Austin:used to say not to change variables before big jump sessions. Jump sessions? I added it in Monday and Thursday.
Isaiah:Oh, you dumb beep.
Austin:I know. Beep.
John:You dumb mother. Yeah. Let me
Isaiah:just add training volumes. But it can warm you up if you're feeling horrible, though.
Austin:It's called anxiety.
John:Yeah. Literally from there, day of be like, what if I take in this chocolate milk thirty minutes before because Jordan Kilgannon said I should. I'm like, literally it's not gonna matter.
Austin:Yeah, that is exactly actually what happened. I bought chocolate milk preset.
Isaiah:I So don't know we have ISOs, we have jump dynamic flexibility, have sprint development. And what I find the most important part is the jump warm up. I'll do a 10% jump. Then I ask myself, how much pain did I feel, one to 10? If the answer is a one, that is your body, which nothing, no pain, that's your body giving you permission to jump 20%.
Isaiah:Let's say I feel a two, I stay there until it drops down to a one, then I go to 30, and so on and so forth. And if you follow that guideline, you'll be able to have a dunk session.
John:Sometimes in that last part and by the way, notice the the warm up went general to specific. We follow that trend in sessions, and we also follow that trend in macro cycles, mesocycles, micro cycles that you do.
Isaiah:Long term athletic development too.
John:Long term athletic development, general specific. Yeah. So you wanna start with softballs. I call it swimming to dunking. That's the progression that you wanna be on.
John:Right? The most general thing is swimming. The most specific thing is dunking. You wanna be well versed as a young lad in a lot of different sports. So you're multi talented, multilateral
Isaiah:general than swimming?
John:No. I think dancing is more specific. Okay.
Isaiah:That's pretty light.
John:Because you're on the ground. It's a lot of coordination. Yeah. A lot of big ranges of motion. You could jump sometimes.
Isaiah:What about rolling on the ground?
John:Is that If you wanna be a professional ground roller, then or like a competitive Bowling versus swimming. Bowling versus swimming. Bowling there's internal there's internal
Isaiah:And you kinda take a penultimate step.
John:Yeah. I'd say bowling might bowling might be more specific. Scottie was good at bowling. Yeah. He was good.
John:You I suck might at
Isaiah:be the most.
Austin:When I'm drunk.
Isaiah:General. Alright. Driving.
John:Driving. Defensive driving. That is more general. No coordination, just this Neck.
Isaiah:Neck. Neck. One driving?
John:Yeah. Steering like this, and then your pedals. For that. Anyway, we need the laugh track.
Isaiah:On the knees, slapper.
John:We need the we need the laugh track. But, yeah, that that is really important for a good warm up. Would say when you have less time, you need to get more specific earlier in your warm up. If you have more time, you wanna start more general and progressively get more specific. The healthier you are, the shorter your warm up can be.
John:More The injured you are, the longer your warm up needs to be.
Isaiah:You know, you know what's crazy? Is events. Oh. Because you're time constrained, usually space constrained.
John:Space constrained, time constrained.
Isaiah:And you have to like And
John:you don't know when it is. Yeah. So you have no idea.
Austin:Show is a perfect example. We went out, what, thirty minutes later than they told us we would?
John:Yeah. I actually prefer when I don't know what's happening to warm up way earlier and just kinda let myself progressively warm up just via, you know, a longer period of time. And if I cool down a little bit, I'll just try to rewarm up. If I cool down, just try to rewarm up.
Isaiah:That's the beauty of push offs as well.
John:Push up. Oh, I'm sorry. What what do you mean? You mean push ups aren't as intense?
Isaiah:Yeah. And and you usually jump with more distance. It's not like straight up.
John:I push offs are for bitches who don't know how to jump high and do the dunk without pushing.
Isaiah:They're botting you push off like crazy. This is this show is actually the least amount of push ups I've ever
Austin:done everyone. Only I've only saw one. I think was your touches. Right? Yeah.
Austin:That's crazy. Wait.
Isaiah:And John
John:was on that? You pushed on that?
Austin:Oh, barely. I'm just kidding.
Isaiah:I'm just kidding. You know what I say about the because best I was looking at comments on that video and they were like, wow, jumped so high and he didn't push that much. The best push offs are always the ones that don't look like they're push offs.
John:Because you're pushing axially straight down
Isaiah:through Yeah. The and usually and you jump high first and then push when you're here like Yeah. You're gonna and it's part of the motion and like
Austin:You should let that video run. I dropped Hoop and Nate at the end. I was, like, trying to drop him down.
Isaiah:He just fell forward.
John:I think I filmed it on my phone or his phone.
Austin:Sorry, Hoop and Nate. Sorry.
Isaiah:You guys were taller than I thought together.
Austin:Yeah. Of course. You add two small people together, they make one
John:big Who stand up tall. Yeah that's the other thing.
Isaiah:Dude I don't know why when I was seeing Hoop and Nate because he's like five seven or something like that. I was thinking of him as like five one or something.
Austin:Yeah I
Isaiah:don't know. And then I put you guys together and was like wait this is like like I went over the first time and I was like oh man.
Austin:Yeah. That was
Isaiah:That was tough.
Austin:That was pretty Dalen came out to me. He's like, the torch has been passed because normally he's the one holding me.
Isaiah:And I was like, yeah. I guess so.
John:Do you know how confused I was when I walked up and saw Austin and Nate instead of Dalen and Austin? I was like, wait. What? Like, is happening?
Austin:Yeah. Normally, it's me on top and then I just have to, like, pray for the best. I'm like, please, please. And, Dalen, I feel I'm shaking, and I'm like, I'm like, uh-huh.
John:It sounds like you and Dalen have a very special and intimate relationship that kind of resembles a romantic one.
Austin:It's nothing like vibe your your your balls on the dude's neck as he shakes.
John:Sorry, Dalen. Dalen's catching strays without even being here.
Isaiah:It's just
John:It's just fact.
Austin:It's not strays. It's it's straight.
Isaiah:How do I feel so tired, man?
John:Wake up. Do you need some coffee?
Austin:Need some Alexa from No.
Isaiah:I'm good, man.
John:He said fuck that. I don't want that. I don't I don't have anything else to add.
Isaiah:Are we pulling up on Dodge?
John:Yes. I would prefer that.
Isaiah:Pull up on
John:But I gotta do my workout.
Isaiah:Okay. Are you guys doing a workout here?
John:No. I gotta run at the wood way. You're coming with.
Austin:Oh, god damn it. Okay. Excuse me. I wanna talk about my warm up. Okay.
Austin:Alright. So I do all the same shit as Isaiah. Right? You know, sprint development.
John:I'm circling the fucking mic.
Austin:How do I talk with no hands?
John:I don't know. Flip it in.
Austin:Alright. So basically, the one thing I do different is I do it all barefoot. So I all I do it in socks. And one of the reasons I do that is because when I do start progressing my jumps, as a shorter dunker for me to touch rim, I have to jump a lot higher. And doing it barefoot allows me to progress much slower and not feel pain as much.
Austin:So and get warm better. So and I can normally tell if I'm gonna jump well if I can, like, hang off the rim hang on the rim off of her and socks, etcetera. So that's why I do that. If you ever see me, if I warm up with shoes, typically I do jump too hard too fast.
Isaiah:Squirrel.
John:This squirrel's got a nut in its mouth. He's looking skinny, bro. He's looking a little
Isaiah:They never see the animals. Oh, damn it. I was gonna turn around and show you
Austin:guys the animals.
John:We need a second camera. Don't. I'm speaking. I'm gonna go over the warm up ideal warm up.
Isaiah:Oh, okay. Okay.
John:Alright. Ideal warm up. If you're track and field athlete, I like my guys to do a full closure or maneuver warm up, which is multiple skips in multiple different planes. That's to get the core temp up. And then I don't like you standing like this like you're gonna like you're a priest.
Austin:My truth right now, bro.
Isaiah:I wanna bless you guys. I'm gonna I'm gonna I'm gonna okay. My bad. I'm really I'm joking. I'm so sorry.
John:I love it, actually. This is a really good video. We should keep the original intro in, actually. Yeah. It really sets the tone.
Isaiah:Let's do it, man. I don't care. Perfect. I wanna address the comment real quick.
John:Oh, go ahead.
Isaiah:So there there was a But I
John:didn't let me finish the warm up.
Isaiah:Oh, my bad. My bad.
John:Let me finish the warm up. Alright. So all planes, frontal, transverse, and sagittal, you wanna move in all directions. So spinning, moving forward, backwards, side to side. You also wanna do roughly ten minutes of locomotive stuff, then dynamic flexibility, wanna move on all the planes as well.
John:Warm up all the muscles in your body, upper and lower, so you need to have a pretty extensive dynamic flexibility routine, not static. Static will decrease power output versus speed powered athletes. If you're gonna do a static flexibility, always follow it up with something dynamic afterwards. Then I like guys to do sprint drills because sprinting is a good way to warm up your hips, lower leg, and any relevant musculature you're gonna use in propulsive activity like jumping or sprinting or cutting. And then I want it to be relatively specific.
John:So if they're a dunker, I want them at this point to start doing baby jumps and then warm up the intensity. If they're a sprinter, I want them to start doing sprinting at lower intensities and progress to higher intensities. If you're a one foot jumper, same thing basketball player at this point, need to start shooting around or you could build that into the most general part of the very beginning, but at this point they need to get into more basketball specific movements. Same thing with volleyball, right? Setting, start working on hitting and timing and serves.
John:And then yeah, once you're about forty five minutes in, you should be good to go. Never do something novel, you should always if you have a big competition, do what you've been doing. Don't do this warm up if you have a competition coming up. You need to do what you've been doing. You need to typically have the athlete doing this ahead of time, and then when you're in a competitive day, it's pretty much routine, right?
John:It sets you up for a routine. You should feel bouncier and better because you've unloaded, and then you'll perform at a high level. Isaiah, go ahead and address your comment now.
Isaiah:No. That just made me realize when I get back to training, I'm gonna do the full warm up. Lazy muscle. I've been saying I've been
Austin:saying that with my one foot. It helps my one foot so much. Like, just see a little light elastic work.
John:It just keeps me skinny. Look at my boob sweat. So unfortunate. Water sucks, man.
Austin:We need we need to a winter
Isaiah:home. Oh.
John:Let's move.
Isaiah:But the comment I was gonna address, there was a there was a guy complaining that our videos are essentially to ADHD. We don't get to the point quick enough. Look, we're doing this for our mental health.
John:If you don't like the content And then we're not gonna post it.
Isaiah:If if we start doing the the concise edited videos with the warm up, we're probably gonna stop after a week. Also Podcast allows us to stay consistent.
Austin:You know, if you don't wanna watch it, just go research and find it on your own. Yeah. Go read
John:a fucking textbook if you don't wanna put the time in and watch a fifteen minute video of us telling you everything we've learned over the last fifteen fucking years.
Isaiah:Or So
Austin:we can get back to fat.
John:This is demonetized.
Isaiah:I'm sorry. Let me just sign up for THP and not have to research anything and just follow what the story got
Austin:says. How how would you expect for someone to love you if you can't get fifteen minutes?
John:We just drag this guy. Die. Whoever you I don't know who you are. I feel really bad for just absolutely obliterating you. I'm sorry.
Isaiah:Don't know.
John:Yeah. You're probably a 12 year old.
Isaiah:And if
John:you're an adult, shame on you, bro. Shame on you. Thbstrength.com. Like, comment, subscribe. See you later.
