Check out my Advanced Vertical Series below 👇👇👇👇 overtimeathletes.com/vertical

He's right. I did it while I played football in high school and this gave me a huge advantage. Now I train like a sprinter and this is still my favorite exercise and have seen a noticeable increase in speed and ease in box jumps

@lucashammerle1033

8 жыл бұрын

How often did u do it? And for how long?

@XxBUTTERCUPxX100

8 жыл бұрын

+Lucas Hammerle it depends. If I do it as a primary lift with a dumbbell in each hand, I go for sets of 3-5 reps usually on each leg. If I do this exercise with my body weight as an auxiliary lift, I usually do sets of 10-20 reps on each leg.

@totallyraw1313

8 жыл бұрын

For how long do you hold for? I tried this drill for the first time like Chris demonstrates with no weight and I could only hold it for 45 seconds. The burn was just incredible. Now 1 week later I can hold it for 1 min 10 sec. How many weeks would it likely take to build up to a 5 min hold?

@XxBUTTERCUPxX100

8 жыл бұрын

+Totally Raw based on what you've said, I'd estimate it will be around 8 weeks if you continue to have 25 second progressions each week

@decathlete2000

7 жыл бұрын

Cameron, do u do reps in this position or you hold the position?

Video starts at 2:05

@samwidmer2418

7 жыл бұрын

Bhaven Chotalia not all heroes wear capes

@zerozero5027

7 жыл бұрын

Bhaven Chotalia thanks

@thatkidjay1279

6 жыл бұрын

Bhaven Chotalia actually at 0:00

@sternster6933

6 жыл бұрын

Bhaven Chotalia thx

@AlfonsoCajiao

6 жыл бұрын

THANKS!

This makes my legs feel so fresh and powerful and feel very fit.

@mohammadsawlih3869

7 жыл бұрын

quite painful though

@redrid8499

7 жыл бұрын

SETH ROLLINS How many sets should i do

@michaellosauro6881

7 жыл бұрын

He said hold it but I'm not exactly sure. I'm assuming 2-3 each leg.

@rtailgaming

5 жыл бұрын

@@michaellosauro6881 soooo 2-3x5minutes each leg???

@nikitaw1982

4 жыл бұрын

@@rtailgaming he says do once every day. Not sets. Bit I'd be doing sets every other day, maybe 2 days one one day rest.

This is harder than I thought😪it looked so easy😂😂

I think making a whole isometric workout list would be fun

do an isometric workout list aha would be dope

Ima do this nightly for a month and after every leg and sprint workout. I'll come back wit results. I set a notification on my phone so If I don't comeback I'm probably dead or some shit. 1 month I did it at the end of every workout and got faster but I'm not sure if this excersice did it alone. It did help me with my balance though which I think made me a little quicker. I'd say not to rely on this excersice alone but to do this along with all the other things Chris says to do for speed because they work.

@Kurd4Eva101

6 жыл бұрын

ULTAquarius one more week

@Cryoniczz11

6 жыл бұрын

ULTAquarius how'd it go?

@Kurd4Eva101

6 жыл бұрын

Elite.k™ he's dead

@ultaquarius945

6 жыл бұрын

I did it at the end of every workout and got faster but I'm not sure if this excersice did it alone. It did help me with my balance though which I think made me a little quicker. I'd say not to rely on this excersice alone but to do this along with all the other things Chris says to do for speed because they work.

@Cryoniczz11

6 жыл бұрын

ULTAquarius alr cool, thanks man💯

Your videos are by far the best I have found. Thanks for sharing your knowledge.

Thanks, just what I needed for football season.

Thanks for this! Best athleticism channel on youtube

Hey man thanks, last week I could barely touch rim. Now I can dunk, this definitely works and it works fast. I definitely recommend doing this every night.

@richdeba

7 жыл бұрын

Actually?

@braedonrebenstorf1299

7 жыл бұрын

ya

@tobionalaja1287

7 жыл бұрын

Braedon Rebenstorf nice results.👍🏾

@princekollie8837

7 жыл бұрын

Did you really dunk after one week? With just doing this? Or you did other stuff to

@XxRhirschGamingxX

7 жыл бұрын

Braedon Rebenstorf lol doubt it

Same concept that oldschool martial artists used to apply. For example holding a wide horse stance, claw grip on jar or fingertip plank positions for time. Builds tendon strength when used long term as well. Good stuff

great video, thanks for going into depth and explaining the science behind it

Make a video on how to incorporate olympic lifting with plyos and strength lifts during a certain microcycle.

Thankyou Mike Outstanding I will be putting that to work on the daily Thankyou

This is a really good exercise. Been doing it for awhile now

love this video, great information!

Great stuff, thanks.

Glad I came across your channel. I will try this tonight. I appreciate your knowledge. thank you.

@jazibsiddiqui9366

3 жыл бұрын

How did it go?

This is awesome. Just did after heavy squats and deadlifts. Really hits the spot. Harder than it looks

That shit harder than I thought

@arknayanam9262

6 жыл бұрын

yeah! me too!

@poopypants1250

5 жыл бұрын

I swear

@DBeastLee

5 жыл бұрын

Lmao yeah

@wundrz4107

5 жыл бұрын

xxking moneyxx FACTS

sounds good. could you teach us more about isometrics please? i feel like idk anything about them tbh thanks

@colemartonaf

8 жыл бұрын

Search "iso extreme"

@emZee1994

8 жыл бұрын

+colemartonaf thanks

Such good stuff u deserve waaaaayyy more subs

Pretty cool effective techniques

Love this stuff👍

Thanks

Really a great tip, i used it amd it works. No magical results but slight improvement is clearly visible... great tip... respect

@jazibsiddiqui9366

3 жыл бұрын

Bhai does this really work? And when do you start seeing results?

@gokunowork2674

Жыл бұрын

@@jazibsiddiqui9366 you litterally feel it after day 1, it just gets better and better (might just be me idk)

Defranco constantly preaches BSS. Such a great way to build strength and power. Love incorporating it. But still unsure how training the nervous system in the glycolitic system for such long periods of time will translate to speed?

@Cryoniczz11

6 жыл бұрын

Alexander Sandalis it may be due to the fact that sprinting in a neruologically powered and based activity. And the more muscle fibers you recruit the more force you can manage to apply to the ground as a result. Which will ultimately translate to speed over time.

@inlineboy7749

6 жыл бұрын

i heard quads flexibility is linked with vertical jump, maybe this exercise stretches the leg on the bench ...

On that grind!!!Letss gooo

Chris amazing video. Please do a whole video on isometrics for speed and agility, I would be so grateful

Omg this guy rly helped me im so thankfully i instasubsribed to his channel keep up the good work

Can you do some videos on foot/toe strength

@nikitaw1982

7 жыл бұрын

did u find a good foot/toe workout? how important is it? if u found one did it make a difference? I tried therabands on feet turning front of foot inwards and felt put too much strain through my knee to continue (no knee problems).

Thanks for the exercise Ive tried it yesterday for about 4 mins and my legs are shaking ☺

I’ve done this for one month straight at the start I could barely go 1 min 20 sec on each leg after about a month I’m up to 3 min on each leg this is 🔥🔥🔥🔥🔥

@joshhahhuvgg7311

3 жыл бұрын

Did it help you run faster and/or jump higher?

@joeysumma9552

3 жыл бұрын

Josh Hahhuvgg Yes this combined with doing some plyometric and top speed exercises definitely improved my speed significantly. I’m a baseball player so I don’t really measure my vertical jump but I can definitely say that it helped me become more explosive which will improve your vert for sure.

@joshhahhuvgg7311

3 жыл бұрын

Joey Summa that’s awesome man how often did you do the exercise?

@joeysumma9552

3 жыл бұрын

Josh Hahhuvgg When my season was shut down I did it everyday once it started up again, I did it every other day.

@jazibsiddiqui9366

3 жыл бұрын

@@joeysumma9552 what else excercises did you do?

Thanks for the tip! A few questions: 1.) How many sets do you recommend, 3-4? 2.) If you are doing other legs exercises, should this be a compliment or replacement to those other exercises? 3.) How is this different, then say step back lunges with free weights?

@UVjoint

4 жыл бұрын

I'm no expert, but here's my answer to #3: When you're doing the lunge, the number of muscle fibers recruited depends on the resistance. But during the isometric, as you keep holding it for longer periods of time, muscle fibers keep getting tired. So, more (and possibly, previously untrained) muscle fibers will have to kick in to hold the same position. So more muscle fibers are trained. The downside might be that as your muscles get more efficient, you might have to hold the same position longer to get the same muscle recruitment effect. This is just my understanding, though. If a professional trainer, physical therapist, or someone like that is reading this, please correct or confirm it.

@johnbennett9027

2 жыл бұрын

1) sounds like 5 minutes each leg every night or other night depending on preference etc. however it will take time to work up to holding it that long 2) sounds like either - compliment if you have time 3) it recruits maximum muscle without any movement that can allow for injury

Make a video showing us how to incorporate weight training, plyometrics & isometrics into a workout please!!!!

I've been doing this for 2 weeks almost everynight and I went from barely being able to touch rim to easily being able to grab the rim and dunk a tennis ball.

@jblamango3197

7 жыл бұрын

Nice Progress bro

@williamsfarve7641

6 жыл бұрын

Can you notice results in a few days

@mulluneshtamelsow9126

3 жыл бұрын

Update

Would you recommend holding a weight whilst doing this? Also did you notice speed gains?

I'm so much faster now this really helped I went from a 5.0 40 to a 4.6 40

@hirdejit9452

7 жыл бұрын

Ck Gore now how much performance in 100m?

@hennyhardaway8070

7 жыл бұрын

wimpy singh 11.3

@hirdejit9452

7 жыл бұрын

previous time

@hennyhardaway8070

7 жыл бұрын

wimpy singh 11.8

@hirdejit9452

7 жыл бұрын

in how many months u did it?

Anyone one watching this video this exercise and other isometric exercise like the isometric squat do work in increasing your strength in your legs and explosiveness.I’ve done it for a bout 2 weeks with other exercises it plays a big role. So don’t forget isometrics exercise as well as plyometric and strength training.

Does it help to add weight like on your shoulders or and hanging dumbbells?

I have been doing about aminute each day in the morning, how many times should I do this, should I increase the time, and how many sets?

is there isometrics to make the arm more explosive for throws like shot put, javelin and discus?

so if i build up to 5 minutes i would have at least a 35inch vert?

How many seconds do we do this and reps? I’m trying to run faster and I run a 4:86 40

do you need to switch off and do this with different legs extending forward?

you can do it for your chest as well. hold the bottom portion of a dip where you feel the stretch on you chest.

@esakhan4295

8 жыл бұрын

genius - doesn't work for a push up tho - its too easy!

Been doing this since 2022, I started around the 1min mark. I am at the 3min mark as of jan 2024. With my personal best at 3min and 40sec in one go.

Can you only do this for legs or do you need to use it with others

So I don't really care about it too much but I need to bulk up and also get faster and jump higher for next season, so will this help muscle size

Do you do it on each leg, or just the one? if so, how many times per leg?

so u just do it once for some minutes or you do multiple reps every day?

Hi there,I read in Military Boarding School.I have atheletics 1 month 20 days later.Will it help? If it is wish me good luck

what to do when you have good workout you do weight training and plyo you get stronger but you stop seeing results in vertical jump?

Ive done rehab and a seminar with Schroeder in AZ. Love your videos Chris. One thing to add for people interested, is that the focus should be pulling down into position the entire time with the hamstring and think of lengthening the muscle. Also weight should be on the front half of the lead foot(heel can be on ground)

@totallyraw1313

8 жыл бұрын

If you're pulling down into position the entire time, you're not lengthening the hamstrings, you're lengthening the quads and shortening the hamstrings, or at least attempting to shorten the hams.

@colemartonaf

8 жыл бұрын

Yeah that's the point, and how they teach it. You're not supposed to hold yourself up with your quad. They are called iso-extremes and are not done like traditional isometrics

@totallyraw1313

8 жыл бұрын

Oh ok. Chris did not mention this. I will try it your way next time.

@totallyraw1313

8 жыл бұрын

Btw does Jay Schroeder still do seminars? I could learn a heck of a lot from that dude!

@colemartonaf

8 жыл бұрын

I'm not sure, the one I went to was in like 2009 and I think it was his first one.

Waw it’s actually tougher than it looks.. I’m ok at long distance, fastest 5k is 21:31 so thank you for this advice- really appreciate it 👍

@miriamwafawanaka3763

5 жыл бұрын

Yeah it hurts😂😂

How does this static exercise help with an explosive movement like jumping?

thanks im a fetus 7'3 and im already running faster ive been doing this workout for 3 days and im faster than my twin fetus

@VippuAutospa

6 жыл бұрын

Thon Maker bruh im a 5'10 sperm and im still racing with my fellow brothers

@jordanrohaven1

6 жыл бұрын

😂😂😂

@mariahsboston

6 жыл бұрын

Lmao

@forcealpine87

4 жыл бұрын

That's nothing. I'm 12, can bench press a mountain and can fly.

@siggietyrone3965

4 жыл бұрын

@Nate Hill I am -1 and can control the fabric of reality. I controlled some of my energy in a way to condense matter into a black hole. And this doesn't even take account that I am able to travel different universes proving the multiverse theory is true.

love your videos. Puting this to get a 4.3-4.4 40 time

@dr.skycrafter9966

3 жыл бұрын

Did it work?

@kendandav

2 жыл бұрын

@@dr.skycrafter9966 didn't get a 4.3 but did get faster

@dr.skycrafter9966

2 жыл бұрын

@@kendandav how much faster?

@kendandav

2 жыл бұрын

@@dr.skycrafter9966 i didnt time it but just by playing sports i have gotten more athletic

You remind me so much of Elliott Hulse so that Strength Camp t-shirt at the end really got my attention. Are you related to him at all? Thanks for the great advice.

Do you recommend stretching after or before?

How long do you have to maintain that position in order to start seeing some results

If you do this for 5 min wouldnt you train the type 1 muscle fibres? For sprinting and jumping you use your type 2b fibres?

@jerryhuras1494

3 жыл бұрын

It's about activating more of the muscle, in this exercise you first activate those preliminary explosive fibers and then with time more and more fibers would activate to compensate for the first ones, making it so you activate more of your fibers when jumping/sprinting. Should be paired with different explosive exercises.

wait so how many times do u do it a day? just hold that position for each leg for 5 minutes each day?

I used to do invisible chair In martial arts training Same isometric but involved both legs at same time It was a competition last to fall 😏 I have a young sprinter 15... Can you bring something specific to a young athlete ??

This is like Tim Grover Jump Attack workout

But doesn’t doing his activate and work your slow twitch muscles since its endurance and for sprinters you want to work on your fast twitch?

@yg__a19

6 жыл бұрын

Highlight King lol idk

@AmericanTestConstitution

6 жыл бұрын

a lot of weird things works fork sprinting. flexibility is as big factor as strength when it sprinting, just like martial arts kicking. You have have to do resistance training in extended (delicate ranges) so you need to use a light weight, so you do not snap your shit. The fast slow twitch weight lifting ideas are not everything about being fast or slow in reality.

@trysten6277

6 жыл бұрын

9vybes no? How would this work slow twitch muscle fibers? Its for five minutes...

@jaydenakers898

6 жыл бұрын

No, that would be high reps , this isn't really reps at all, it's a timed workout that hold the sole purpose to bring high motor recruitment and your muscles will fire much harder and faster. One on my favorite workouts for explosion

@KrysJ77

6 жыл бұрын

Jayden Akers did this workout really make you jump higher? Literally right now my first time doing it and I held it for a minute and 30 seconds. This really helps you jump higher?

muy buena la informacion pero los subtitulos no son muy legibles debido al fondo que tienen

how long before it takes effect

can i add like 5 inches to my vert with this thats about what im missing to dunk since i can already grab the rim

question? Fast twitch muscle fibers are needed to run fast and jump higher, so can you explain how this exercise recruits those muscle fibers?

@gokunowork2674

Жыл бұрын

Motor unit recruitment trains fast twitch muscle fibers

I will do it daily for a month, already doing it for a few days.

@sethsoccerdude720

7 жыл бұрын

how is it going

@tobionalaja1287

7 жыл бұрын

Seth Baugh how'd it go?

@hirdejit9452

7 жыл бұрын

martinpower5 any improvement and how much?

@crazyman5520

6 жыл бұрын

Did it work?

Do you alternate legs or do you use the same leg everyday?

So how far up should the back knee be? Because once I settle into a Bulgarian with my back knee all the way down I can hang out there forever.

How much does the speed program cost

I made me a whole calisthenics list

Is the 90degree leg suppose to hurt/burn or the one on the chair?

I'm going to to do this for a month and I promise I'll share results to anyone who asks...but keep in mind I'm doing vertshock too so it may not be an accurate opinion

@FebreezeAd

7 жыл бұрын

gabekb12 how is it going?

@hirdejit9452

7 жыл бұрын

gabekb12 how much?

@kevinfiala6064

7 жыл бұрын

gabekb12 ?

@sethoeser510

6 жыл бұрын

Did it work?

@gabekb1228

6 жыл бұрын

oh shit sorry. it works but u gotta do it with a routine...and u should do them everyday

I improve in a week, I'm about 212 went down from 4.8 to 4.6 in two weeks

@nakajaaaa

7 жыл бұрын

What were you running ?

Will it help with Olympic lifting?

Do I need to be warmed up to do this?

Is this working the hip flexors?

Unfortunately no cuing in this video. Therefore: Front leg is basically doing a hamstring curl, on the rear leg just squeeze the glute as hard as possible. Also, this is a quasi isometric movement so minimal eccentric movement will happen. You should do this to fatigue. It’s like a all out sprint. Don’t just hang out. If you’re aiming for 45 sec go all out in these 45 sec. Insight on Jay Schroeder’s work is pretty tough to find online. I got these cues from Joel Smith’s Just Fly Sports podcast.

I'm guessing you do it for both legs, correct?

Damn this is a lot tougher then it looks😂

Hi Dose it work for long distance

Do you have to do five mins on each leg?

What’s up guys I need some help/ advice Back when I was younger I was kinda overweight and I got my knees into trouble so it still gets me sometimes now Will this exercise strengthen my thigh muscles and therefore my joints to the knee? Thanks

@gold1736

4 жыл бұрын

1 year late but, most of the time thigh muscles arent the muscles u should be targetting for bad knees, most of the time bad knees are the results of weak/inactive glute medius muscle and glute maximus muscle

how many sets should I do for each day?

are you supposed to be stretching or is this equivalent to a wall sit?

Should i warm up before doing this drill?

@pelikanflyeralseinehandels8952

7 жыл бұрын

El Kasior you could but don't need to. u can use drills like this as warmup for your other workout tho

So whats suppose to hurt or burn the leg that is in the chair or the other one?

@marcoskrupiczer6595

7 жыл бұрын

nahuel smith The other one

@antoncoker

3 жыл бұрын

marcos krupiczer for me after the work out both of them r burnt out

Im 33 yrs old, can i reach jumping higher if i training, or the age is stymie.

Do you have to switch legs?

Does holding dumbbells make results come faster

really cool exercise !! Not gonna lie but it helps a lot

@aryamikkakar1196

7 жыл бұрын

really?

@miriamwafawanaka3763

5 жыл бұрын

After how many weeks or months🤔🤗

so we just do one rep on each side and hold it for as long as we can ?

Should I add weight after a while?

Should this be done in the beginning or at the end of the lower body training day for athletes?

@looper7853

8 жыл бұрын

end