most don’t want to though because it gives up workouts that their system has them pay for or yk gives people an advantage, what dakota is doing though is looking out and giving back to the community and looking out for us
Anyone watching this, remember to do dynamic stretches before and static after workouts. Static stretching can increase chance of injury and reduce performance levels if done before. Also for the main compound lefts, I would say that 4 X 8 is more effective for hypertrophy. I would say for the main lifts, (squats and deadlifts), do heavy weight for 4 - 6 reps for maximum force production. I would also recommend practicing max effort jumps for technique and plyometrics with low volume for a quicker ground contact time and increasing rate of force production. Sprints also help with speed. Jumping your highest is simply improved by working on all of these aspects. how high you can jump is relative to your power and technique. Power = strength X speed.
Is it better to make a day for plyos and a day for lifts or mix them both in a balanced workout? I do upper and lower workouts 4 times a week but i don't know how to fit in plyos
@@bolla9310 You should do plyos at the beginning of your leg days, so they are done with the most intent, and also you give your legs more recovery time during the week. You should follow something like this for your lower body days: -Dynamic Activation (dynamic stretches, low level plyos, carry's, tendon stiffness, etc.) -1 Knee+1 Achilles tendon isometric 3 sets 45s (for example, a wall sit for the knees and a unilateral calf raise hold for the achilles) -Plyometric movements (low sets and low reps with max intensity and 1:10 rest ratio, meaning if you perform an exercise for a total of 6s, you rest 60s). There are unilateral and bilateral plyos, weighted, unweighted, assisted, horizontal and vertical, and they all serve different purposes towards a similar goal. -Main Power movement (Power cleans, for example) -Main Strength (Back squats, front squats, etc.) -Posterior chain compound(RDLS, Hip thrusts, Nordic curls, etc.) -Accessory for calves (Heavy calf raises) Remember this: You are not a bodybuilder or a powerlifter. You are a basketball player. Hypertrophy and strength are very important factors, and they have to be trained at some point, but your main focus is power (combination of speed&strength) so you should mainly aim to move heavy weight explosively. High intensity, low volume. Also, you should go from less specific to more specific movements and variations as time goes by, for example, at some point you should add half squats, quarter squats, weighted plyos, band assisted plyos, etc. It will all depend on your goals. Practice dunking, on lower rims and max approach jumps. Plyos and weight room movements are meant to improve your power output, but you must be able to translate the power you've gained, or else it's pretty much useless. If you need something more specific, dm me on Instagram @ndsehr
I’m an eighth grader that was on the varsity team last year but never got any playing time. We lost in the semi-finals and also lost 3 seniors. During summer ball and going into this next season as a ninth grader I should be a starter and your tips have definitely helped
@@gera-t8886 bro shut your ass "we fr the same" speak english this isnt the hood its a tutorial on how to increase your vertical jump what r u on buddy
Bro, you are my favorite most favorite player. You inspire me a lot and I want you to get into the NBA. Of course, it is unlikely that I will succeed, since I am from Russia, but I hope that you will get in. I love you❤❤❤
I’m average in height at 5’6 at 13 and I can touch the rim on 9’5 and my goal is to dunk before I’m 15 so this content is very inspirational keep up the good work
i have a pretty similar goal, but my goal is to dunk before 2025 which is few months before i turn 15 and im also 6'2 in shoes which should make it a bit easier
Should I do either with a barbell, or with dumbbells, or without weight? Or do I have to do a barbell in a row first, then dumbbells, then with my own weight?
Idk if its just the angle but you lean a bit on your left leg alot when you squat, maybe just the angle but if it aint im sure it would be a huge help to ur vertical if you can get it fixed
Practice dubking. Thats it. People cna have crazy verticals vut if you don't rpactice the dunking *motion* (actually putting a ball in the rim), it won't help much. Just try putting golf balls, then tennis, then women's basketball, then normal basketball in rim (progressing).
Depending on how fast you can recover. I personally find that doing this 3-4 times a week is enough for me but I sometimes do it fewer times because I have some other workouts to do aswell.
More young athletes should be doing these videos they’re🔥🔥
Your an inspiration man fr these videos mad insightful
most don’t want to though because it gives up workouts that their system has them pay for or yk gives people an advantage, what dakota is doing though is looking out and giving back to the community and looking out for us
Anyone watching this, remember to do dynamic stretches before and static after workouts. Static stretching can increase chance of injury and reduce performance levels if done before. Also for the main compound lefts, I would say that 4 X 8 is more effective for hypertrophy. I would say for the main lifts, (squats and deadlifts), do heavy weight for 4 - 6 reps for maximum force production. I would also recommend practicing max effort jumps for technique and plyometrics with low volume for a quicker ground contact time and increasing rate of force production. Sprints also help with speed. Jumping your highest is simply improved by working on all of these aspects. how high you can jump is relative to your power and technique. Power = strength X speed.
Is it better to make a day for plyos and a day for lifts or mix them both in a balanced workout? I do upper and lower workouts 4 times a week but i don't know how to fit in plyos
@@bolla9310 I would mix in plyos with an upper body day
@@bolla9310 You should do plyos at the beginning of your leg days, so they are done with the most intent, and also you give your legs more recovery time during the week. You should follow something like this for your lower body days:
-Dynamic Activation (dynamic stretches, low level plyos, carry's, tendon stiffness, etc.)
-1 Knee+1 Achilles tendon isometric 3 sets 45s (for example, a wall sit for the knees and a unilateral calf raise hold for the achilles)
-Plyometric movements (low sets and low reps with max intensity and 1:10 rest ratio, meaning if you perform an exercise for a total of 6s, you rest 60s). There are unilateral and bilateral plyos, weighted, unweighted, assisted, horizontal and vertical, and they all serve different purposes towards a similar goal.
-Main Power movement (Power cleans, for example)
-Main Strength (Back squats, front squats, etc.)
-Posterior chain compound(RDLS, Hip thrusts, Nordic curls, etc.)
-Accessory for calves (Heavy calf raises)
Remember this: You are not a bodybuilder or a powerlifter. You are a basketball player.
Hypertrophy and strength are very important factors, and they have to be trained at some point, but your main focus is power (combination of speed&strength) so you should mainly aim to move heavy weight explosively. High intensity, low volume.
Also, you should go from less specific to more specific movements and variations as time goes by, for example, at some point you should add half squats, quarter squats, weighted plyos, band assisted plyos, etc. It will all depend on your goals.
Practice dunking, on lower rims and max approach jumps. Plyos and weight room movements are meant to improve your power output, but you must be able to translate the power you've gained, or else it's pretty much useless.
If you need something more specific, dm me on Instagram @ndsehr
@@nicolasgains how many times a week you recommend me to do this routine/leg day?
@@nicolasgains WWW broo
I’m an eighth grader that was on the varsity team last year but never got any playing time. We lost in the semi-finals and also lost 3 seniors. During summer ball and going into this next season as a ninth grader I should be a starter and your tips have definitely helped
We Fr the same bro
@@gera-t8886 bro shut your ass "we fr the same" speak english this isnt the hood its a tutorial on how to increase your vertical jump what r u on buddy
Gah damn 7th grader on varsity without playing time is still crazy your high school is either dogshit or your just crazy hood
Thank you man for dropping this banger video . Keep working hard 💪💪
how many days a week should we do
@@beratvevo7142 do it like 3 times a week
Thank you for everything you have done for us Dakota
Thank GOD for giving him that ability
how many days a week should we do
@@beratvevo7142shii if u wanna jump out the gym, everyday 😂
@@geoffreyvarner8087 its hardwork bro, u can acheive ur max vertical if u do the right things to
@@beratvevo7142 3-4
This man’s grind is insane keep it up ong
You know it’s a good day when your inspiration posts. 🔥🔥
Dakota lemme get the quote of the year 🐐🪬
If she love Neymar she for the streets
its a good day when Dakota uploads 🔥
Dang Dakota the goat fr dont sleep on him!✌❤
Bro, you are my favorite most favorite player. You inspire me a lot and I want you to get into the NBA. Of course, it is unlikely that I will succeed, since I am from Russia, but I hope that you will get in. I love you❤❤❤
Thank you for putting in so much work
Dakota Rivers I’m your biggest fan that one body workout what you did in that video that got me so much stronger and better at basketball
bro i love you mann. i only started watching you this year but you changed me bro iam thankful for that
This is the video I have been waiting for 🤝it gonna help me as 6'9 feet
I appreciate ya💯
Thanks bro for making this vid! I'm trying to get my first dunk and hopefully these will help (I'm also doing one of your plyometric vids)
The following video is about how you became a basketball player
I’m average in height at 5’6 at 13 and I can touch the rim on 9’5 and my goal is to dunk before I’m 15 so this content is very inspirational keep up the good work
How old are you rn?
Average for your teen super early age but not for adults which is around 5'10 for males
i have a pretty similar goal, but my goal is to dunk before 2025 which is few months before i turn 15 and im also 6'2 in shoes which should make it a bit easier
you r amazingggggggg
What's the name of your intro song please ?
Such an inspiration Bro From Philippines here❤❤❤🇵🇭🇵🇭🇵🇭🇵🇭
👏👏👏Excellent video Dakota, support from Spain 🇪🇸
You’re the goat dakota 🔑🥇🐐
bro!I wanted to know the music on the video
Dakota can you drop an updated full body lifting routine??
Dakota you think you could make a video about how to watch flim, and like things you should look for when watching it?
Thx bro I gotta wait till my ankle heals up and imma do this
love your work man
Yooo! 100K LET'S GOOO!
So glad you posted another video! And why it took so looongg??
This is so helpful, you have earned yourself a sub
Love the vid
Will these stunt my growth?
Should I do either with a barbell, or with dumbbells, or without weight? Or do I have to do a barbell in a row first, then dumbbells, then with my own weight?
How many times should I do these a week ? And thank you so much for your vids, they help me get better at basketball everyday.
needed this fr man. been trying to train more to get much better. thank you. God bless. Jesus is coming again! Repent and believe!
You the goat bro
Can u update a upper body and lower body workout?with weights
Thanks for this video bro
Keep up the gring King!❤👑
Should i switch steps ups to Bulgarian split squats or no
Yeah that’s what I did it’s sort of the same thing
@@TreyPylesso should i add it to the workout or switch it to bulgarian
Bro keep going I love you ❤️🔥❤️🔥
Got a more than a hooper hoodie def worth it fire quality
Hope you make the league one day ngl
Appreciate it, now time to get to work
Can u do a ppl spilt series
daGoata rivers
Give us video of your conditioning workout and shooting
Idk if its just the angle but you lean a bit on your left leg alot when you squat, maybe just the angle but if it aint im sure it would be a huge help to ur vertical if you can get it fixed
love you bro❤️
Dakota how should I split it with strength workout or should i do both at the same time thanks in advance if u answer me
Hey man should we be doing the jump squats with weight
Dakota how many times a week do you do this workout
Goat
Do you suggest to do them exercises light weighted and explosive like plyos or more like classic bodybuilding so heavier weights and more slowly?
hello i'm so confused i can jump so high to the rim without the ball but when i jump with ball i cant jump nither dunk w the problem!
Practice dubking. Thats it.
People cna have crazy verticals vut if you don't rpactice the dunking *motion* (actually putting a ball in the rim), it won't help much.
Just try putting golf balls, then tennis, then women's basketball, then normal basketball in rim (progressing).
I really like your videos, you got any explosiveness workout ?
One video on diet 🍴
Thanks for dropping the workout! Definitely gone apply them to my jumping workouts. How many times would you do a week tho?
Depends on you
Depending on how fast you can recover. I personally find that doing this 3-4 times a week is enough for me but I sometimes do it fewer times because I have some other workouts to do aswell.
@@andreiiii27 bet how do I know if I can recover fast though?
@@deafsomali There isnt really a certain way to find out, you just have to test it out and see how fast you recover tbh.
Excellent bro 🔥
Good day🎉
I thought static stretches should only be performed after you finish working out?
Should I do this before or after my strength workout?
i would say after so that way you’re not going into your strength session too tired if you were to do it before
Thank u I’m 6 foot and I my goal is to be dunking in a year
Hey can you teach me how to become a better slasher
Is Dynamic Stretching also know as plyometrics? if not why are you not using those?
Coukd I use this as my lower body workout in an upper body/ lower split Dakota??
Omg 6'8 and long arms
I have short arms I am 6'1 with just 7'7 standing reach so I need 35+ inch jump to be able to do simple dunk
Insane)
Do you think you can make it to the nba
Is this you lower body day or like playometrics
Hey men, how to increase lung capacity because when i play two rounds, i feel like almost exhausting
yo but i have a question how many times a week do you do these workouts?
fireeeee
Just finished it rn 5’11 8th grade only a rim touched tho😢
how many days a week should we do
Should you be doing this everyday?
In your last stream you said some nba players know you i wanted to know which.
I played on Chandler Parsons team, I know a couple of players currently in the league and some that aren’t in the NBA as of right now.
@@dakotarivers cool and nice vid
You should do dynamic stretches first
How often do you do this workout?
Do you have the program to run faster?
but how long did it take?
There’s no plyometrics?
what about plyos
How many times per week?
hey to gain strength do u lift more of less weight
How many days a week
Do you have knee pain dakota ?
Are you left handed or right handed
Great
Weird how he does not do power clean
🔥🔥
did you do some pliometrics exercice too ?
Let’s gooo
🐐
what is the intro instrumental?
is this or the old workout better?
This one. I learned more and more since the last one.
whats your intro music?
HEYYYY MY NAMES DAKOTA
How many times do you do these a week? Anyone know?
1 time and do pylometric workout
plyos are done generally 2-3 times a week
Yo Intro name?