Who here can dunk???

[sohard88]

If you can tell me your height and max squat or which vertical jump program you used.

thanks

[M4A1 Widowmaker]

I am really close to...probably could if my hands were big enough to palm the ball.

5'11", 203 lbs during a cut, squat max is 425

[GermanBarbarian]

Originally Posted by sohard88

If you can tell me your height and max squat or which vertical jump program you used.

thanks

... I'm just tall (6'8" squat 350ish)

[sohard88]

Originally Posted by rmulax19

I am really close to...probably could if my hands were big enough to palm the ball.

5'11", 203 lbs during a cut, squat max is 425

oh damn thats a good squat, I can touch the rim but my squat is only 260 or so but i weigh less than you and i have pretty good plyometric abilty. You would be dunking easy if you didnt have so much muscle

[sohard88]

Originally Posted by GermanBarbarian

... I'm just tall (6'8" squat 350ish)

damn my squat is pathetic but thats actually good new i guess if i get it up to 350ish I'll most likely be dunking no problem. (i just started to do squats reguarly)

[roman25]

i can touch the rim reguraly, and almost hang on it.im 5'10 180 my deadlift is like 315 lbs my max squat is about the 315 range. i just started using the VJB 8 weeks ago. i think if i had more recovery i would be getting better gains ( i cant get the recovery since im playing on an adult baseball and football team). the vjb is working very good btw

[Fullback7]

I cant dunk with one hand since I have tiny fat hands. I have to dunk with both hands.

Height- 6'0
Vertical- 32
Squat- Getting close to Mid 500's

Ive always been able to get rim, but havent been able to dunk with two hands (only 1 with a small basketball) until I started the VJB. I was basically born with good genes in the jumping area. My Dad held the Texas state HS high jump record for 15 years. Not to mention the fact he had Polio in one if his legs.. Basically jumped with one leg. I was basically fortunate to get his hops...

This is me in either March or April, cant remember. Right before I started the VJB. The video blows, and its kind of humorous, but its for any doubters that say a fat guy cant dunk..... This is when my Vert was around the 20's... Currently shooting for 35.

http://youtube.com/watch?v=V76tqZxU4MY

[sohard88]

Originally Posted by roman25

i cant i can touch the rim reguraly, and almost hang on it.im 5'10 180 my deadlift is like 315 lbs my max squat is about the 315 range. i just started using the VJB 8 weeks ago. i think if i had more recovery i would be getting better gains ( i cant get the recovery since im playing on an adult baseball and football team). the vjb is working very good btw

which program are you using in it? I have it to but havn't started using it yet, Im done with my 4th week of air alert and im not sure how much my vert went up because my legs are always tired. I'm really thinking about quiting it and going to vjb intermediate plyos.

[gallagher69]

vertical jump bible higher faster sports.com i used it last year i went from a 19'8 long jump to a 21'2 long jump. i can hang on the rim im 6'0 squat like 220 pathetic i know. but go to higherfaster sports and buy the book its worth man you will increase your vertical by a lot

[sohard88]

Originally Posted by gallagher69

vertical jump bible higher faster sports.com i used it last year i went from a 19'8 long jump to a 21'2 long jump. i can hang on the rim im 6'0 squat like 220 pathetic i know. but go to higherfaster sports and buy the book its worth man you will increase your vertical by a lot

i have it, im thinking about quiting my current program and using it, I'll just do the plyos and make up my own weight training program up because theres really nothing special about the weight programs in there. Its kind of obvious stuff like squat, deadlift, leg extensions, and leg curls, and i already do that stuff anyway.

[thehammerhead]

I'm so close to touching the rim. Can someone give me tips on what to do? I just now started squating and can do 2 plates each side 8 times MAX. I'm 6'0 and 180lbs and about to start Leaning and cutting (from 16% bodyfat down to 10%) Do you think it's possible to improve my vertical during this period? Or can that only be done while bulking (aka getting stronger legs)

[sohard88]

Originally Posted by thehammerhead

I'm so close to touching the rim. Can someone give me tips on what to do? I just now started squating and can do 2 plates each side 8 times MAX. I'm 6'0 and 180lbs and about to start Leaning and cutting (from 16% bodyfat down to 10%) Do you think it's possible to improve my vertical during this period? Or can that only be done while bulking (aka getting stronger legs)

well keep squating you can definetely get stronger without bulking dont train like a bb for sports, and the main thing to do is plyometrics, like jump rope, rim jumps,squat jumps,box jumps,and stuff like that search the internet for some good plometric exercises. The best two are the depth jump (jumping off an object like a bench then immediately jumping up as high as you can when you land. The other one is the shock jump- jump off a very high object and just try to asorb the shock and stick the landing like a gymnist.

[thehammerhead]

Originally Posted by sohard88

well keep squating you can definetely get stronger without bulking dont train like a bb for sports, and the main thing to do is plyometrics, like jump rope, rim jumps,squat jumps,box jumps,and stuff like that search the internet for some good plometric exercises. The best two are the depth jump (jumping off an object like a bench then immediately jumping up as high as you can when you land. The other one is the shock jump- jump off a very high object and just try to asorb the shock and stick the landing like a gymnist.

Well, my friend told me, during leaning I need to cut down the weight and do more reps. Right now I can squat 225lbs 8 times. So should I drop to say 125, do 16 times, then 150 14 times, then 180 12 times?

[Fullback7]

Originally Posted by thehammerhead

Well, my friend told me, during leaning I need to cut down the weight and do more reps. Right now I can squat 225lbs 8 times. So should I drop to say 125, do 16 times, then 150 14 times, then 180 12 times?

If you are trying to improve leg strength, you want to stay in the 2-5 rep range. Anything over that is just for Body Builders.

If you listen to your friends, your vert, will seriously begin to decline. The idea of cutting is to keep as much muscle as possible. You want to use the heavest weight possible to handle... I would probably suggest 5x5 on squats.

Try Jump Squats, Deadlifts, Calf Raises, & Lunges. As some basic lifts to improve your vert. There are others you can do , but try those out first. There is also alot more details about upping your vert, which I didnt mention, so you might want to check out the VJB.

[roman25]

I just finished using his intermidate balanced program. i think ill begin his intermidate strength one now. also i tore my acl on my left leg when i was a junior in high school. which was like 4 yrs ago. fullback i believe is also using the vjb and its awesome. Kelly baggett best sports trainer for raw athletic ability out there in my opinion.

[jhashey]

Yeah, I have the tall thing working in my favor. I'm 6'5 270 and enjoy a good slam dunk. Nothing special though, the best I have done with it was a 3rd place at a tourney dunk contest out of only about 11 participants. My max squat is around 405 for 1, but I have also had 4 knee surgeries do to college football. I would reccommend heavy lifting along with plyometrics/explosives.

[k9nacl]

this is my second week of phase I of the intermediate plyo program. at about 6'1-6'2 i can squat 225 for 10 pretty easy and box squat 315+ 10x. as it is i can hang on rim with both hands but my plyos are really lacking so i'm hoping to see results with VJB. fullback7, how long on VJB was it before you started really noticing an increase in your vert?

[user654415165]

lol, I am 6'2 and I could dunk while squatting 135 x 5. It has nothing to do with squat. It is a movement that requires a quickfire of the leg muscles that doesn't happen with squats becuase its just too heavy. To be able to dunk I literally just attempted it hundreds of times. After a while your legs will just flex really hard all at once and you are golden.

[roman25]

regerla well dude you got some good gentics. so you are partially correct about the commment that youve made. Some people can try your method and it will work but others will have to build strength in order get up that high. i bet if you started squatting your vert will go up even higher. no doubt about if your strength goes up and you matain your speed there no way it wont go up.

[HoosierBoy]

Originally Posted by sohard88

well keep squating you can definetely get stronger without bulking dont train like a bb for sports, and the main thing to do is plyometrics, like jump rope, rim jumps,squat jumps,box jumps,and stuff like that search the internet for some good plometric exercises. The best two are the depth jump (jumping off an object like a bench then immediately jumping up as high as you can when you land. The other one is the shock jump- jump off a very high object and just try to asorb the shock and stick the landing like a gymnist.

You do not jump off of the box to do depth jumps; you step off of it.

[sohard88]

Originally Posted by HoosierBoy

You do not jump off of the box to do depth jumps; you step off of it.

I know your right, i just worded it wrong thanks 4 pointing that out I'll fix my post so nobody gets confused.

edit well actually the vjb says jumping or steping off of a bench

[user654415165]

Originally Posted by roman25

regerla well dude you got some good gentics. so you are partially correct about the commment that youve made. Some people can try your method and it will work but others will have to build strength in order get up that high. i bet if you started squatting your vert will go up even higher. no doubt about if your strength goes up and you matain your speed there no way it wont go up.

My squat has gone up to 190 x 5 so I'm pretty curious next time I get a chance to try it out. The thing is that I started out where a lot of people get stuck. I was getting up there but my hand was getting stuck on the rim. The way I got past that point was repetition. There certainly could be better ways out there but you don't have to squat huge or have big calves(mine are tiny sticks) to be able to dunk. It is really the coordination to fire the muscles in the correct order.

[bjg7]

Originally Posted by roman25

i cant i can touch the rim reguraly, and almost hang on it.im 5'10 180 my deadlift is like 315 lbs my max squat is about the 315 range. i just started using the VJB 8 weeks ago. i think if i had more recovery i would be getting better gains ( i cant get the recovery since im playing on an adult baseball and football team). the vjb is working very good btw

what sort of time are you allowing between plyo work out(vjb) should be twice a week.. monday and friday right???

[roman25]

well i was doing monday and friday. but the thing is in addition to that i have a flag football game every sunday and a baseball game once a week could be anywhere in the week. so its taking away from my recovery. i truly believe if i didnt have those games then i would have had better gains. although i am happy with what ive gotten so far. i mean this is my first time using this program so i am very happy. and regerla i know what your saying its still alot about technique and getting that correct. especially if you want to dunk on a rim. the technique needed to dunk is alot harder than people make it seem.

[bjg7]

Originally Posted by regerla

lol, I am 6'2 and I could dunk while squatting 135 x 5. It has nothing to do with squat. It is a movement that requires a quickfire of the leg muscles that doesn't happen with squats becuase its just too heavy. To be able to dunk I literally just attempted it hundreds of times. After a while your legs will just flex really hard all at once and you are golden.

Originally Posted by regerla

My squat has gone up to 190 x 5 so I'm pretty curious next time I get a chance to try it out. The thing is that I started out where a lot of people get stuck. I was getting up there but my hand was getting stuck on the rim. The way I got past that point was repetition. There certainly could be better ways out there but you don't have to squat huge or have big calves(mine are tiny sticks) to be able to dunk. It is really the coordination to fire the muscles in the correct order.

i agree with this guy, i squat about 315 (haven't squated in a long time tho) so might be more now, leg press 720... etc.. although strength can be a key its not a huge deal..... what your looking for is response time and the amount of force that can be applied, not how many times you can squat 200lbs for example but how fast you can do it.... this is where 5x5 is handy because you can pick a weight and see how fast you can explode though the set keeping in mind after about 7 seconds you fast twitch muscle fibres fatigue and need recovery time!!
things like jump squats can be good, not alot of weight on the bar ( you dont want to hurt your self )... what your doing here is exploding the weight fully in the upwards direction, where as with normal squats you would slow your self down at the top range to stop your self leaving the ground... think what sort of a signal this is sending to your legs...
the VJB is good, but the vertical project is better but more hardcore and requires more facilities...

[sohard88]

Originally Posted by regerla

My squat has gone up to 190 x 5 so I'm pretty curious next time I get a chance to try it out. The thing is that I started out where a lot of people get stuck. I was getting up there but my hand was getting stuck on the rim. The way I got past that point was repetition. There certainly could be better ways out there but you don't have to squat huge or have big calves(mine are tiny sticks) to be able to dunk. It is really the coordination to fire the muscles in the correct order.

I know you do not need to have a huge squat but its probably the most important thing. This is what the equation looks like power= force+ velocity

your force is the stregnth you have and the velocity is how fast you can apply that stregnth (your plyometric ability) you only have about .2 seconds to apply the force, thats why the vj isn't based soley on your squat and why doing plyometrics are so important.

[bjg7]

Originally Posted by roman25

well i was doing monday and friday. but the thing is in addition to that i have a flag football game every sunday and a baseball game once a week could be anywhere in the week. so its taking away from my recovery. i truly believe if i didnt have those games then i would have had better gains. although i am happy with what ive gotten so far. i mean this is my first time using this program so i am very happy. and regerla i know what your saying its still alot about technique and getting that correct. especially if you want to dunk on a rim. the technique needed to dunk is alot harder than people make it seem.

deff its hard work trying to get the rest/recovery time in.... do you supplement with it?? creatine protein etc.....
thats the one thing about these program's is they paint a good picture but in reality you can't have all the rest time in the world... the odds are if your doing the program' in the first place your probly competing/training day after day!!!

[daberg08]

Lol, I could get rim when I was like 260 pounds and could squat like 275... Now im 205 im squatting around 400 so i cant dunk easily.

[sohard88]

Originally Posted by bjg7

i agree with this guy, i squat about 315 (haven't squated in a long time tho) so might be more now, leg press 720... etc.. although strength can be a key its not a huge deal..... what your looking for is response time and the amount of force that can be applied, not how many times you can squat 200lbs for example but how fast you can do it.... this is where 5x5 is handy because you can pick a weight and see how fast you can explode though the set keeping in mind after about 7 seconds you fast twitch muscle fibres fatigue and need recovery time!!
things like jump squats can be good, not alot of weight on the bar ( you dont want to hurt your self )... what your doing here is exploding the weight fully in the upwards direction, where as with normal squats you would slow your self down at the top range to stop your self leaving the ground... think what sort of a signal this is sending to your legs...
the VJB is good, but the vertical project is better but more hardcore and requires more facilities...

Yeah I want tvp, did you actually pay 300 for it?

[BangBrahs]

5'6'' 21.5 vertical















































































No, I cannot dunk.