Basketball + vertical jump gain question

[randomusername8]

Age:22
Height:5'10
weight:160 Lbs
Running Vertical:35-38inchs

I can dunk one handed or two handed off of one foot, off of two feet I can only grab the rim though. The only real workout I do to increase my vertical is jumping when I play basketball (2-3 times a week). It has increased over the years but I feel like I've hit a wall (Injuries could be contributing to this). I've only worked out in high school and haven't since then, my question is if I started to lift with the intention to increase my vertical what could I realistically expect over the course of a year or so? I want to hit 40+ and be able to land windmill dunks and etc. Do you think its possible? Thanks for reading and any input you provide.

[Heimdalll]

Do YOU think its possible?

[randomusername8]

Do YOU think its possible?

I'm not sure since my vertical is already pretty high as it is.

[Heimdalll]

I'm not sure since my vertical is already pretty high as it is.

how much do you squat?

[randomusername8]

how much do you squat?

I'm not 100% sure, don't think its a lot.

[Heimdalll]

well then start from there, best you can do is jump on Starting Strength program learn how to perform lifts properly and increase your squat and other main lifts. I am pretty sure after you gain some strenth you will reach 40 but don't listen to me try it out yourself either way you will be way stronger and better athlete after SS.

[MikaHell]

well then start from there, best you can do is jump on Starting Strength program learn how to perform lifts properly and increase your squat and other main lifts. I am pretty sure after you gain some strenth you will reach 40 but don't listen to me try it out yourself either way you will be way stronger and better athlete after SS.

To increase my vertical, is it better to squat lighter weights and explode up or squat heavier weights and lose in explosiveness ?

[K3RB3R0S]

I was training to dunk before other goals took over and after reading a bit I would do 1 rep sets and explode with the weight. Add weight each time and repeat.

I also did weighted jumps just holding a couple of dumbells.

I increased my vertical by about 3 inches in a month...but was still 2 inches short of the rim

Reading this though has reinspired me.

[Heimdalll]

To increase my vertical, is it better to squat lighter weights and explode up or squat heavier weights and lose in explosiveness ?

your explosivness won't go anywhere light squats and plyometrics have their share in vertical jump but first you must make sure that you have enough strength to develop power,explosivness. The golden rule is to be able to squat 1.5x your bodyweight before starting plyometrics

[MikaHell]

your explosivness won't go anywhere light squats and plyometrics have their share in vertical jump but first you must make sure that you have enough strength to develop power,explosivness. The golden rule is to be able to squat 1.5x your bodyweight before starting plyometrics

Thanks for the advice!

[kameleon23]

your explosivness won't go anywhere light squats and plyometrics have their share in vertical jump but first you must make sure that you have enough strength to develop power,explosivness. The golden rule is to be able to squat 1.5x your bodyweight before starting plyometrics

as a former collegiate athlete, I must disagree. I was a high jumper in college (7 foot 1/2 inch PR), and I was 5'10. I weighed 170lbs and couldn't squat 225. Never really trained with more than 185lbs. Jumping is all about fast twitch muscle fibers. Some have it naturally, some don't....Both can increase it but more so by plyo's and explosive exercises. Most of the high jumpers (one legged jumpers) that i competed with were all about my size....scrawny. None of them looked like they would even be close to 1.5x bodyweight squat, unless it was a 1 rep max at best.

[Zshue2]

Hey man I play bball as well and Im trying to get to dunk.. Very close. But back in August I honestly could not even touch the back board! And Im 6'2"! Squats increased my vert a couple inches, where I was finally touching backboard. BUT deadlifts man Im a couple inches over the rim now. But ever since I started doing squats and deadlifts in the same week, I started to really get up there

[MikaHell]

Hey man I play bball as well and Im trying to get to dunk.. Very close. But back in August I honestly could not even touch the back board! And Im 6'2"! Squats increased my vert a couple inches, where I was finally touching backboard. BUT deadlifts man Im a couple inches over the rim now. But ever since I started doing squats and deadlifts in the same week, I started to really get up there

Sh*t, how come deadlifts don't help my vertical! Guess I'm doing it wrong

[zgrabin]

I went from about a 36" vert to a 44" vert in 9 months. However, this was from rigorous physical therapy as I blew out my knee.
Another reason why i gained a higher vertical was because i dropped weight from 195 to 180 with even stronger knees.

You should really focus on SLOW reps to make sure those muscles/fibers are firing at all times. Negative declines are great.
You could also work on explosive reps with slow negatives. The reason I blew out my knee was due to an off balance of quad/hamstring strength ratio.
I could jump but my hamstrings couldnt handle the landing. Plus, 4 hours of ball didnt help either.

[Cmac2014]

I'm not sure since my vertical is already pretty high as it is.

if your vert truly is 35-38 inches then with some weight lifting and good plyometrics your vert very well could reach around 41 inches