5'6 Future Dunker Checking In

[KingofLifts]

Just now starting the Vertical Jump Bible Program. Current Stats as is:


Squat:295x6/ 350x1

Vert Jump: 19-22 Inches, Can't get a super accurate measurement.

Touching about 3 inches below the rim right now. I'm thinking I will need over 14 inches on vert to dunk successfully. This is my first time doing a plyometric program. I am also a 100m sprinter so hopefully this will help on times.

How long would it take to achieve this? I'm having a goal range of atleast touching rim within one month, and then taking 3 more months to hit a possible first dunk. Any thoughts?

[halfbreedbrah]

at 5'6 with a 22 vert your not even close
edit but im sure you'll get there

[KingofLifts]

at 5'6 with a 22 vert your not even close
edit but im sure you'll get there

Haha I know, nowhere close brah. In the future though. Any idea how long its gonna take?

[LuckSide]

Just now starting the Vertical Jump Bible Program. Current Stats as is:


Squat:295x6/ 350x1

Vert Jump: 19-22 Inches, Can't get a super accurate measurement.

Touching about 3 inches below the rim right now. I'm thinking I will need over 14 inches on vert to dunk successfully. This is my first time doing a plyometric program. I am also a 100m sprinter so hopefully this will help on times.

How long would it take to achieve this? I'm having a goal range of atleast touching rim within one month, and then taking 3 more months to hit a possible first dunk. Any thoughts?

No offense but at 5' 6" I don't believe your hands are even big enough to palm a basketball.

[FutureFootball7]

You are definitely not 3 inches below the rim. You would need about 42 inches just to dunk. 36-38 to touch the rim.

[SDOptimist]

No offense but at 5' 6" I don't believe your hands are even big enough to palm a basketball.

No offense but you don't need the palm the ball to dunk.

[LuckSide]

No offense but you don't need the palm the ball to dunk.

For a one handed dunk you do, unless you are cradling the ball (then you need about another 6 inches. Two handed dunks are completely different.

[Jiwa]

For a one handed dunk you do, unless you are cradling the ball (then you need about another 6 inches. Two handed dunks are completely different.

Do you even play basketball? Lol.

[LuckSide]

Do you even play basketball? Lol.

I did play basketball, and yes in case you were wondering I was able to dunk.

[KingofLifts]

You are definitely not 3 inches below the rim. You would need about 42 inches just to dunk. 36-38 to touch the rim.

I definitely am.

[disagrees]

you need to start growing

[FutureFootball7]

I definitely am.

If your vertical is about 22 inches then you are around 15 inches short of the rim.

[LuckSide]

If your vertical is about 22 inches then you are around 15 inches short of the rim.

I'm assuming that's his standing vert and being 3 inches under the rim is most likely a running vert. 3 inches still seems a bit generous in how much you're off.

[chokwow]

damn, I can barely touch the bottom of the net. haha.

[KingofLifts]

I'm assuming that's his standing vert and being 3 inches under the rim is most likely a running vert. 3 inches still seems a bit generous in how much you're off.

Yeah thats the current standing vert. I am VERY close to touching rim. I do have a longer arms if thats why many of y'all doubt that.

[buzzbot]

Look up Jonnie candito dunk, on youtube. He's a 5'7 powerlifter and oh lawd that vertical

He's a genetic freak from the waist down though, but it's still possible @ below average height

[Soulkatti]

Look up Jonnie candito dunk, on youtube. He's a 5'7 powerlifter and oh lawd that vertical

He's a genetic freak from the waist down though, but it's still possible @ below average height

^ Candito has horse legs though.

[KingofLifts]

Look up Jonnie candito dunk, on youtube. He's a 5'7 powerlifter and oh lawd that vertical

He's a genetic freak from the waist down though, but it's still possible @ below average height

^ Candito has horse legs though.

Oddly enough, I just got done watching that video haha. I feel like I'm decently strong for my age, weight and height.

[Jamielak]

Big task op


#believveeeeeeeeeeeee

[KingofLifts]

Big task op


#believveeeeeeeeeeeee

For sure bro. It's entirely possible though. Plenty of people have done it, and I will do it soon too.

[madeira17]

If you really squat 350x1 at 140 pounds I don't believe for one second that your vertical is only 22 inches. Maybe nobody took notice of that but you're squatting 2.5x your bodyweight which is exceptional. So unless you're lying about your strength or only doing 1/4 squats something isn't adding up. I would say maybe your fat with that much strength but at your height and 140 lbs I can't see you being fat. So yeah, either your vertical measurement is way off, your strength is a lie, your squat depth isn't low at all or you have the worst jumping technique on earth.

[KingofLifts]

If you really squat 350x1 at 140 pounds I don't believe for one second that your vertical is only 22 inches. Maybe nobody took notice of that but you're squatting 2.5x your bodyweight which is exceptional. So unless you're lying about your strength or only doing 1/4 squats something isn't adding up. I would say maybe your fat with that much strength but at your height and 140 lbs I can't see you being fat. So yeah, either your vertical measurement is way off, your strength is a lie, your squat depth isn't low at all or you have the worst jumping technique on earth.

Sorry I haven't updated my weight. I'm at 155 atm.

Strength is on point. Waaay past parallel.

[madeira17]

Sorry I haven't updated my weight. I'm at 155 atm.

Strength is on point. Waaay past parallel.

Changing your weight to from 140-155 is a moot point in this situation...you are still very very strong. Their is a vertical jump calculator that I have used in the past and other people as well that is pretty damn accurate. I will link it below. As for some advice if you really are squatting below parallel and you only jump 19-22 inches you really really have to start jumping correctly. It is to hard to explain to you how to jump over the internet but just youtube some running and standing vertical jumps.

My advice is to put that strength on maintenance and do way more explosive and reactive drills. Try something like below for about 5-6 weeks and then test again. It is simple but simple is usually better when it comes to improving your vertical especially in your case.


Monday
Depth Jump- 4 x 3 (18-24 inch box)
1/4 Rhythmic Jump Squat (with 15% of max squat)- 4 x 8


Wednesday
Depth jump- 4 x 3 (18-24 inch box)
Squat - 3x3(80% of max squat)
Glute Ham or reverse leg curl- 4 x 10-12
Split Squat- 2 x 8-10/side

Friday
Depth jump- 4 x 3
Full jump squat with pause with 25% of max squat- 4 x 4 (descend to parallel, pause for 3 seconds, and explode up)

After 3 weeks eliminate the depth jumps and replace them with just running and trying to jump as high as you can. Basically try and touch the rim. Do that for 3 weeks. After those 6 weeks you should be jumping 3-4 inches higher if I had to guess. Now as for the link I mentioned here it is. According to your strength and weight you should be jumping "around" 37 inches if you weight 155 and squat 350lbs. That calculator is pretty damn accurate for me as well as a few others. The caveat with this calculator is it works better for guys around 5'7"-6" though. Taller guys usually wont be able to squat as much because of their long legs but they have better leverages to jump higher so it evens out sort of.


http://www.higher-faster-sports.com/...alculator.html

[KingofLifts]

Changing your weight to from 140-155 is a moot point in this situation...you are still very very strong. Their is a vertical jump calculator that I have used in the past and other people as well that is pretty damn accurate. I will link it below. As for some advice if you really are squatting below parallel and you only jump 19-22 inches you really really have to start jumping correctly. It is to hard to explain to you how to jump over the internet but just youtube some running and standing vertical jumps.

My advice is to put that strength on maintenance and do way more explosive and reactive drills. Try something like below for about 5-6 weeks and then test again. It is simple but simple is usually better when it comes to improving your vertical especially in your case.


Monday
Depth Jump- 4 x 3 (18-24 inch box)
1/4 Rhythmic Jump Squat (with 15% of max squat)- 4 x 8


Wednesday
Depth jump- 4 x 3 (18-24 inch box)
Squat - 3x3(80% of max squat)
Glute Ham or reverse leg curl- 4 x 10-12
Split Squat- 2 x 8-10/side

Friday
Depth jump- 4 x 3
Full jump squat with pause with 25% of max squat- 4 x 4 (descend to parallel, pause for 3 seconds, and explode up)

After 3 weeks eliminate the depth jumps and replace them with just running and trying to jump as high as you can. Basically try and touch the rim. Do that for 3 weeks. After those 6 weeks you should be jumping 3-4 inches higher if I had to guess. Now as for the link I mentioned here it is. According to your strength and weight you should be jumping "around" 37 inches if you weight 155 and squat 350lbs. That calculator is pretty damn accurate for me as well as a few others. The caveat with this calculator is it works better for guys around 5'7"-6" though. Taller guys usually wont be able to squat as much because of their long legs but they have better leverages to jump higher so it evens out sort of.


http://www.higher-faster-sports.com/...alculator.html

37 inches?!? Holy moly. I guess there really is a gap between my strength and explosive levels. It's weird because I run the 100m dash as well, so I thought my explosiveness was on point.

This is actually my first week on the VJB "Vertical Jump Bible" novice program. Hoping to start seeing results soon.



Edit: I'm thinking my explosiveness is low because of various muscle imbalances and tightness. Possibly even an abdominal weakness. I don't know how though, my squat is well over 3 plates and I do just fine.

[kyhacajo]

gl brah, thats some seriously good dunking
im 5'9 and couldnt dunk for **** or touch the rim. Then I started vjb program and ended up snapping the chitty rims in my school off the backboard, you're gonna make it

[Xndndn]

That's a gd lil workout. I literally use to jump up n down on my toes for 10min every other night. My hops got unbelievable. I was 5'8 14 stone 17 years of age, last dunk I was making every blue moon was between the legs dunk. Good times

[KingofLifts]

gl brah, thats some seriously good dunking
im 5'9 and couldnt dunk for **** or touch the rim. Then I started vjb program and ended up snapping the chitty rims in my school off the backboard, you're gonna make it

Thats the **** I like to hear. Did you do the beginner or the novice one?

[ChinaWigga]

22 inches with a running start? you're only 5' 6'' and you are almost near to touching the rim? you must have extremely long limbs.

[ChinaWigga]

Changing your weight to from 140-155 is a moot point in this situation...you are still very very strong. Their is a vertical jump calculator that I have used in the past and other people as well that is pretty damn accurate. I will link it below. As for some advice if you really are squatting below parallel and you only jump 19-22 inches you really really have to start jumping correctly. It is to hard to explain to you how to jump over the internet but just youtube some running and standing vertical jumps.

My advice is to put that strength on maintenance and do way more explosive and reactive drills. Try something like below for about 5-6 weeks and then test again. It is simple but simple is usually better when it comes to improving your vertical especially in your case.


Monday
Depth Jump- 4 x 3 (18-24 inch box)
1/4 Rhythmic Jump Squat (with 15% of max squat)- 4 x 8


Wednesday
Depth jump- 4 x 3 (18-24 inch box)
Squat - 3x3(80% of max squat)
Glute Ham or reverse leg curl- 4 x 10-12
Split Squat- 2 x 8-10/side

Friday
Depth jump- 4 x 3
Full jump squat with pause with 25% of max squat- 4 x 4 (descend to parallel, pause for 3 seconds, and explode up)

After 3 weeks eliminate the depth jumps and replace them with just running and trying to jump as high as you can. Basically try and touch the rim. Do that for 3 weeks. After those 6 weeks you should be jumping 3-4 inches higher if I had to guess. Now as for the link I mentioned here it is. According to your strength and weight you should be jumping "around" 37 inches if you weight 155 and squat 350lbs. That calculator is pretty damn accurate for me as well as a few others. The caveat with this calculator is it works better for guys around 5'7"-6" though. Taller guys usually wont be able to squat as much because of their long legs but they have better leverages to jump higher so it evens out sort of.

idk how accurate this calculator is but i've never tested my max...i would assume my squat max is at around 290 lb..
i weigh 175 and i can get a few inches above the rim from a standing vertical and i have a relatively short standing reach for my height, 7' 3''. So I have at least a 30 inch standing vertical, but according to this calculator i only have a 28 inch vertical. Maybe I'm underestimating my own leg strength.

[churley57]

Just now starting the Vertical Jump Bible Program. Current Stats as is:


Squat:295x6/ 350x1

Vert Jump: 19-22 Inches, Can't get a super accurate measurement.

Touching about 3 inches below the rim right now. I'm thinking I will need over 14 inches on vert to dunk successfully. This is my first time doing a plyometric program. I am also a 100m sprinter so hopefully this will help on times.

How long would it take to achieve this? I'm having a goal range of atleast touching rim within one month, and then taking 3 more months to hit a possible first dunk. Any thoughts?

I believe in you bro and with a 22 inch vert you're probably about 5-6 inches below the rim because i'm 5'4.5" and a standing reach for me is 7'6" so at 5'6" for you im guessing about 7'8or9" unless you're like a monkey and your arms hang down ti the floor.