Here is everything I know about how to strengthen your knees to handle sprinting and jumping!
If you want me to coach you personally to get rid of knee pain click here: www.thpstrength.com/
If you want my FREE knee strengthening routine click here:
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00:01 Five steps to get rid of knee pain and improve performance 02:16 Stop doing activities that cause pain to avoid long-term damage. 04:17 Stop doing activities that hurt your knee to prevent further damage. 06:29 Analytical approach for knee strengthening 08:35 Tracking pain levels is crucial for knee strengthening exercises. 10:43 Isometrics are recommended for tendon pain management. 12:48 Gradually strengthen knees with isometric and heavy concentric exercises. 14:42 Focus on slow heavy concentric training for tendon health 16:50 Progressive loading is key for knee strengthening 18:33 Graduate gradually to full-on jump training 20:25 Avoid rapid changes in load and assess activities' impact on knee pain 22:06 Progress isn't linear, but overall trend is upwards
@samratkc457 you are amazing
❤
The best video on this topic anywhere
This channel is gold
I am 28 years old and I've had knee pain since I was 17 or 18 (from playing basketball multiple times a week for hours at a time). I have tried resting, knees over toes, stretching, playing through the pain etc. and in my experience none of it kept the pain from coming back after playing basketball or jumping. I have been doing load management with THP for the past 3 months, following the principles in the video and my knees feel better than they have literally in years. I can squat and powerclean without pain. I am still managing my jumping volume but my knees are able to take more and more each week. Just wanted to comment and say this actually works, from a person who was basically resigned to having knee pain and being limited in what I could do athletically. So if you're on the fence I would give it a chance
What specifically did you do? Pay for coaching through THP or just learned through this free content? I'm in the same boat. 30yo, 8 knee surgeries. Pain since 13yo and have tried KOT, PT, etc and everything so far has been missing something
@@tmizzle17yea I paid for coaching. I considered trying this stuff on my own but I tried and failed lots of other things, I just wanted to take the guessing out. 100% worth it imo if you are focused on getting your knees healthier
@@tmizzle17i am also a member. They basically ask your info and your goals then they program to your goals. Mine was get rid of knee pain so the first 2 months was cattered to geting my load up then after i have less pain they move to more vert specific stuff
This video is gold! Unfortunately, i made 2 mistakes which made my pain worse after 2 and a half months (mind you i had pain for 4 years): tracking normal day pain and not provocation testing. My every day average came below 3, but after the fact i realized would i have provocated, i would hqve realized to I progressed too quickly which is my second mistake: after 2.5 months of heavy slow resistance, i came to the plyo phase. This phase was progressed way to wuickly:i went from 2 weeks loading, to 1 week box jumps and depth drops, to 2 weeks pogo hops, blocking movement and squat jumping to adding a max effort strong spiking training. This triggrred a big flwre up and made me think i did the wromg stuff. This video reassured me i that my plan was right, i just progressed to long because my knees felt pretty good after 2 months. THANK YOU ISAIAH HAVING THIS INFORMATION FOR FREE IS LIFE CHANGING THANK YOU SO MUCH!!!
Yeah that’s the place where most mistakes are made even if you know logically how to progress.
This is an excellent video. Well done! ❤
Thanks for the info bro! Hope I can finally get rid of my knee pain 🙏
Super helpful
Hey, volleyball player here dealing with L5,S1 spondylolisthesis. Even tho I don’t have any knee problems, this approach helps me give an idea how to comeback from my injury. Especially on listening carefully to my body and not being to naive to go back into 1000% jumping straight after. Would love to see some content on back pain tho :D
Thank for these exercices Isaiah !
More to come!
A lot of knowledge in one video😮 thank you very much for sharing 🙏🏽
thank you a lot
Thx isiah this videos antiinjurys are the better
I had acl surgery with a graft on my patellar tendon so tendonitis is almost inevitable. The pain will disappear when my quad is 100% remuscle and your video explains perfectly the method to apply in this case. You don't need to tell us that you've experienced it, it's obvious you know your subject very well. Masterclass 🔥
Nice informative vid bro!
Glad you liked it!
This is literal gold. Can you pleaseeeee also do one for Achilles tendinopathy? I’m so sick of feeling pain and stiffness in my lower Achilles.
It sounds like it will be the same story.
Yes it’s the same protocol
Could u pls do a progression video for all stages for patella tendinopathy?
Amazing video bro fr! I got a question tho. On the slow heavy concentric am I only doing quarter/half squats as the workout itself? And isometrics before?
Do an ankle strengthening routine🙏
Hi Isaiah! Could you make a similar video like this, but for achilies tendonitis?
It's kind of easy to get rid of knee pain as a hooper but it's so freakin hard to fix ankle pain !!!
What do you think about patella tendon straps. Should people use them?
Can you or have you already done this type of video but focused on ankles, Achilles tendon, and calves? Also, think about editing in b-roll footage of the exercises as you discuss them so we can better understand the terminology and what could be seen as jargon to novices. Great work overall!
Are lunge holds good enough for knee pain?
Ur best vids r the knee pain ones
Thanks 🙏🏻
should I do isometrics to warm up for basketball games or workouts?
U should react to the top 100 dunks of the nba season when that video comes out
Sir can you make some vid about hamstring and glute or posterior chain?
@IsaiahRivera1 for the slow concentric stage, what are the set/rep ranges we should be aiming for? Would these change over the course of that stage (e.g. Lowering volume and increasing intensity)?
What's your opinion on dumbbell squat jumps for Vertical gains
One question: if you are In isometric and slow resistance phases, can you train your legs with other important movements? Hip thrusts, calf raise, back extensions? And what would you recommend for aerobic excercises? Quit them and tank the aerobic capability loss?
Yup! We still train those hard as long as it’s not provocative for the tendon
can i keep having shooting section or ball handling drills stationary? thx
Do I use weights or no?
For step two should I only load the concentric portion of the lift? Meaning I would pick up weight at the bottom most part of the movement, or should I load both?
What should someone do if they are just starting to jump? Should they do something for their knee pain?
Isaiah, when you are talking about slow concentric movements, how are you removing the eccentric part of the exercise? Or is it ok to do slow back squats for example?
Do one for pfp
The slow heavy concentric workout, what does it contain? Only slow quarter/half squats?
did you heve a realistation and change Tendon health phasing from slowe heavy eccentric to conetrics now? Didnt it used to be eccentrics?
What is the methodology to address PFP?
I have osgood schlatter disease on both my knees and I can't fully bent them. Does it count as tendinopathy and can this video help me? great vid btw
When I have achilles tendinopathy I could actually do the same procedure sir??
I have ankle pain about 1 year is there any iso for ankle pain or any treatment?
Hey brother, what if I use knee support in training? Does that count?
Will my 1 foot bounce increase if i train like a 2 foot jumper, for instance if i do squats and deadlifts ?
Isiaih you should try doing some michael jordan like dunks with the palm. A palm windmill would be crazy I think its possible.
Hi Isaiah, do you still keep doing the isometric exercises till this day? Or you stopped 6 months after the knee pain disappeared
One more question im sorry lol: did you mean if your are at heavy resistance and energy loading to do both at the same day, rest amd do it again or heavy slow resistance, rest, energy load, rest repeat?
No, one day is elastic loading and the next is heavy strength work
One question. I can handle 12 reps of 75% Half squats but it hurts to jump of 25 cm (3/10). Should I do drops as long as the pain stays at a 3? And When should I add some faster squats or deep squats?
I'm not totally sure if I have patellar tendonopothy or pfp. I have pain directly on my patella tendon but isometrics aren't helping me a ton. The pain is usually worst in a quarter squat position. Any advice?
Hello, Isaiah and John. I’ve been meaning to text this for a few days now. I am 21 y/o, 5” 9.5’, and I’ve been training my jump for half a year now, slowly increasing it from barely touching the net to being a few inches over the rim and almost dunking now. But it was all over the place and very unorganized. Now, for the last 2 months I’ve been doing the things Zay showed in his daily training uploads, spending a few hours a day decomposing his training, patterns, deloads, reps and sets, completing the missed upload days and missed exercises in my head according to my incomplete knowledge, using the cues, colors of the plates and random phrases heard in the background. Now that you discontinued this series I am spiraling. I have no idea how to structure my eccentric max strength and SCC cycles. The exercises, the technique, I miss those videos and I need them badly. I’ve been deloading for two going into third week now. So all I am asking - can you please share what Zay is doing this cycle for training, at least in textual format. I would greatly appreciate it and can keep on being consistent by doing at least something. PS I would love to go on THP but I have quit my job and currently fundraising for my startup so I am sort of in safety mode financially but as soon as I get a bit more air I will hop on it ASAP. 🙏🏽
I literally have no idea how else can I keep training.🙏🏽🙏🏽🙏🏽
PSS After the first (hypertrophy) phase I put on ~2 kg of muscle in my legs and my jump increased, but after this last phase of concentric/isometric work even though I backsquatted 140 kg (80 kg bodyweight) for 4 reps for the first time in my life - my jump got slower, less controlled and decreased in vertical a bit. I suspect the reason is I got stronger in both concentric and isometric parts of the jump but now I can control the eccentric part. Hoping the next phase will balance it. One other reason might be that I am doing knee isos only once a day not 3 times hence my knees are not strong enough. Or maybe some other factors affected my jump this last week, idk.
Can’t control**
Im a beginner in the gym and I’m having trouble seeing what workouts could help me have strong tendons and have a higher vert
What about cardio and fitness? Do you need to cut it out too?
I have never had knee pain after jumping am i doing something wrong?
🐐
Hey man, so I’m 16 and I only got around 28-30inch vertical and I was dunking on a 9feet rim today and I had some knee pain in my non-block foot(I penultimate and land on my left foot then my right leg comes along),so my right leg felt some knee pain at the start of the session but later on I didn’t feel anything,so should I start isometrics right now to prevent the knee pain?
feeling a bit of "pain" is totally normal, but if it sticks around and starts hurting with basic movement yea something is going on, u should do isometrics way before u suspect any knee injury cuz they will get get stronger anyways. Prevention only exists before any accident :) after that it's just treatment
I have knee pain but I can’t follow the instructions exactly because I have basketball practice everyday with my school can I still slowly get rid of it?
Is it possible for quad tendinopathy to only be present in one knee? Or at least significantly worse. For context, I’m a two foot, right left jumper, and my right knee is wayyy worse than my left, in fact I’d say my left is almost completely fine. Specifically, my pain is on the top of my kneecap, so I think it’s quad tendinopathy, but again it’s only in my right knee which is weird. I feel pain pressing into it, and in a quarter/half squat, but not at all in a full squat. Would really appreciate your insight into this Isaiah.
yes, I had this before. Fixed it with deeper 90 degree wall sits and leg extensions ISOs, plus slow tempo split squats after the pain went down
@@CoolColJ thanks man. how bad was yours and is it completely better now? if so how long did it take to get to no pain and did you completely stop jumping for that period?
@@ap2752 bad enough I was hobbling around. Had to walk down stairs backwards I had to stop all b-ball for a few months. Hard to say how long it took, but I reflared it twice coming back too early. But at least 6 months. It's 100% healthy now, squatting heavy and jumps are pain free
@@CoolColJ damnn respect, stepping away from sport is the hardest thing for me😭
I dont know what is happening to my knee. I have random sharp and unexpected pains under my patella (started about 10 days ago) exactly where this osglood shlaffer pain is supposed to happen Im 58, nearly 59. 99% of the time I'm fine and pain-free but all of a sudden I'd feel this awful stabing pain just behind my patella. I've noticed it happens mostly when I'm climbing upstairs or when I'm standing (typically when I'm quying at the supermarket cash point, or at the bank). I'm fine with walking and so on but I have sometimes (once or twice a day) this awful stabing pain and I dont know what to do about it. I'm asking here for the just in case one fellow youtuber could enlighten me about what it is ..
Dumb question, should I do this anyways if I don’t have occurring knee pain. I play ball a couple times a week and workout
Not exactly this routine, just manage load in general. So don't make stupid sudden jumps in your volume/intensity.
What he said^
I don’t really feel much pain in extension movements and jumps once warmed up, but I just get sharp pain when I touch under my knee cap and just hurts like a bitch
5:19 No way 😂 Actually I love my knee pain. Lets take some drug to get rid of it 😂
Just to mitigate the issues with knee pain
It's almost impossible to stop while playing high-school basketball
hi isaiash can you do plz vid how to get rid pain from pfps idk what to do i have pfps for 8 month and the knee feal the same 8 month and im scared becuse i dont know how to heal it im sceard to not come back again and jump plz can you do pfps vid ? love you isaiah