add 5-12 inches of vertical

[cword3]

After years of not playing, Im just now getting into basketball. Right now I can touch around ten inches above the rim and have a standing reach of 7' 10. Ive always been a natural jumper. So i figure I have about 3 feet of running vertical. I really want to be able to dunk in games at ease so Im hoping I can add anywhere from 5-12 inches on my current vertical. I have never trained legs and Im just now starting a plyometrics and strength training routine for my legs. Ive customized a routine from the vertical jump bible that I feel better suits me. I do plyometrics twice a week and leg strength once a week. Is a goal of 5-12 inches attainable in the near future? I have no idea what kind of results I should expect as a beginner.

[cword3]

bump

[Niallbg]

Your standing reach is 94 inches and the hoop is 120 inches, if you getting 10 inches above that (130) then you rough vertical would be 36 inches.

If you can tough around 10 inches above the rim you should be able to dunk in game, have you dunked in any practice games?

I would say that 5-12 inches in not unattainable, I would assume not knowing you physical limitations that's another 5 inches should be possible if you haven't trained legs before and there's many videos on the internet of people with 40 inch verticals.

how many reps are you doing per exercise? as i'm using the a software based program and the rep are around 6-8 with 4-5 sets with the emphasis on explosiveness. i would say over the year along with playing allot of basketball I've seen results of 5 inches and my vert is now about 28 inches

[cword3]

I dont play on a team but I can dunk when Im just shooting around. But I feel as if I need another few inches to be able to dunk in games well. I have trouble dunking one handed so generally I just go for two handers which means I need to jump a bit higher. I started doing strength training for my legs that includes squats, deadlifts, calf raises, and leg press all at 4-8 reps with emphasis on moving the weight explosively. I do plyometrics 2 other days of the week as well as lift upper body 5 days a week. Im going to substitute a day of plyometrics for 100 m sprints every once in a while too. Assuming that my routine is good and that I stick to it, could I gain 5-6 inches of vertical in 12 weeks? Keep in mind that I have no prior training.

[Niallbg]

I would say you could do it. Only one way to find out anyway. I find that one footed dunks are easier as you can change the movement from horizontal to vertical much quicker where as two footed jump require allot more explosive strength.

dunking in game you also need to factor in much more that just you vertical, obviously being able to get to those heights is a must, but spacing of the other team and the position you play, footwork, is another man open with a better opportunity, like if you an outside shooter 10 out of 10 times is going to want you to be spotting up as that you role in the team. I play centre not dunked in game yet as posting up if far more important and due to my size and strength compared to the other centre i can abuse him down there.

[mastermold]

Read up on
''accomodating resistance''
''Work capacity'', by louie simmons. THEORY IS ILLUSTRATED ON A PDF TOO. google ''extra workouts louie simmons''
Explains how one can alter prelepins chart of optimal stimuli....
SIMPLE

[mastermold]

FOR BONUS -read his book or articles even on this site on scheduling traing. Make a post also to get people to explain conjugate method. Make it contextual to what you need

[keaton40351]

Everyone has different body types and structures. It would be hard for someone to tell you exactly for sure how much you can gain cause that is all depended upon how hard you train, your diet, your genetics, etc. Ive seen people get 10 inches in 6 months and people with about the same body only get about 3-6 inch gain. Not trying to sell ya to the book, but the jump manual is a really good read about jumping. It explains all the factors to you such as fiber types, weight/height ratio and even has a couple of different workouts. The author went from a 16 to a 40.

Anything is possible, best way to find out is research and work hard for a couple months and see cause no one can truly predict your body but you.


P.S PLYOMETRICS ARE A MUST!!

[odininagym]

Vertical jump bible is not a good book you should try something better like Special Strength Training: Manual for Coaches

[LegitSalsa]

BS.

VJB is very good.

[OneLastChance]

Vertical jump bible is not a good book you should try something better like Special Strength Training: Manual for Coaches

Kelly Bagget is a genius when it comes to athletic performance. Have you even read the book?

[odininagym]

Yes It don't match Yuri stuff and Its use a lot of exercice for nothing the best exercice for jumps force is vertical jump with barbel or kettle bell or depth jump nothing more maybe box jump or with jump with no weigth. Kelly Bagget Is not a true expert He just says what the other say and use funny routine who dont fellow what he says.

[LegitSalsa]

VJB is a proven routine that can add 10 inches in a couple months to a genetically favored person.

How it not good?

[odininagym]

For true so thats why you only jump 24.5 inch?

[LegitSalsa]

I'm 14 years old, have never done VJB or jump training before, so you can't jump VJB by my crappy vertical lol.

So, why is it exactly a bad program?

[ballerballer]

After years of not playing, Im just now getting into basketball. Right now I can touch around ten inches above the rim and have a standing reach of 7' 10. Ive always been a natural jumper. So i figure I have about 3 feet of running vertical. I really want to be able to dunk in games at ease so Im hoping I can add anywhere from 5-12 inches on my current vertical. I have never trained legs and Im just now starting a plyometrics and strength training routine for my legs. Ive customized a routine from the vertical jump bible that I feel better suits me. I do plyometrics twice a week and leg strength once a week. Is a goal of 5-12 inches attainable in the near future? I have no idea what kind of results I should expect as a beginner.

adam linkenauger is good, http://www.youtube.com/watch?v=XGKPlC8QaTo

[Trey19]

5-12 inches is possible as long as you're consistent with your training and you don't start and stop. What I mean is you have to stay committed to reaching 5-12 inches even if you don't see great results right away. There is no possible way to know exactly how many inches you can add to your vertical jump in a certain amount of time because most of it is theory. When I follow a program consistently for a month I always see an improvement and if I want more results, I keep it up for another month or so until I'm happy with my results.