Ask a guy who can throw down a two hand windmill dunk anything.

[QuicksandATL]

I've been doing explosive strength training seriously for about 2 years now, I still see a lot topics about getting a better vertical. Here is a thread for people who want to ask a guy with some first hand experience and the results to expect, Misc. style.

[™da1™]

so u would say lots of power cleans,push presses will help?hang cleans

[QuicksandATL]

so u would say lots of power cleans,push presses will help?hang cleans

From my experience, the most beneficial exercises you can do are box squats, sumo deadlifts and depth jumps.

The exercises you described don't do much for the lower body, but they do help. Just pertaining to raising your vertical leap, you would never put cleans or jerks at the top of your list.

[™da1™]

what do u think about jumping rope?

[ewong11692]

I've been doing explosive strength training seriously for about 2 years now, I still see a lot topics about getting a better vertical. Here is a thread for people who want to ask a guy with some first hand experience and the results to expect, Misc. style.

What's your speed, agility, and conditioning routine?

[crppleman51]

From my experience, the most beneficial exercises you can do are box squats, sumo deadlifts and depth jumps.

The exercises you described don't do much for the lower body, but they do help. Just pertaining to raising your vertical leap, you would never put cleans or jerks at the top of your list.

and why is that?

[crppleman51]

dude thats not that big a deal at 6' 3"

[vanvan22]

Why are basketball players so obsessed with dunking???

[QuicksandATL]

What's your speed, agility, and conditioning routine?

My basic staples consist of lateral side hops, depth jumps, shock drops (off a high box), explosive box squats, and sprints in 20 and 40 yard intervals. As soon as I added those keys, I started seeing immediate results in my agility and velocity. The rest is up to your discretion depending on your sport.

[QuicksandATL]

Why are basketball players so obsessed with dunking???

Cause it's badass.

[alexm00]

vanvan, dunking really isnt that big of a deal in bball, but personally id like to throw down a dunk on a fastbreak and get the crowd really pumped up instead of taking a layup

[QuicksandATL]

what do u think about jumping rope?

Not good at all, I'd only suggest that as an aerobic exercise. Getting explosive strength is mainly obtained by using (near)maximal efforts, jumping rope won't let you do this.

[vanvan22]

Cause it's badass.

Thats a damn good answer.

[vanvan22]

vanvan, dunking really isnt that big of a deal in bball, but personally id like to throw down a dunk on a fastbreak and get the crowd really pumped up instead of taking a layup

I hear you....fundementals is what will get you to the NBA though..see Chris Paul...or Steve Nash.

[jaberocs]

dunking is overrated. what's more important is being able to finish strong (i.e. kobe, lebron, wade). dunking is one of the ways to finish, but if you compare kobe or jordans early years, they tried to dunk on everyone. in their later years, they learned that drawing a foul and maybe getting a 3-point possibilty would help more. and its not because they lost their hops, clearly they're still able to get up.

still, being 5'6", i wouldnt mine being able to dunk

edit: lol, forgot i had a question for OP. were you always able to dunk, or did you have to work towards it?

[Bigdank]

vanvan, dunking really isnt that big of a deal in bball, but personally id like to throw down a dunk on a fastbreak and get the crowd really pumped up instead of taking a layup

aye man

[QuicksandATL]

edit: lol, forgot i had a question for OP. were you always able to dunk, or did you have to work towards it?

I had to work towards it, it's actually amazing how much difference depth jumps and box squats make.

[The-Main-Event]

Hey,
I was wondering what your routine is or consists it?

Thanks

[straightballing]

Dude.... I dont get why people always have to say who cares about dunking cuz its not necessarily important in basketball. Like what the hell I dont wanna jump high and do crazy dunks cuz i think its gonna make me the best basketball player in the world. I just wanna do it because I love to jump and I love that feeling of dunking and I just love that part of the game whether it makes me a better player or not. But I never ever just thought hey I wanna be a better baller so I gotta be able to jump high. Its not like that and I think most people who want to dunk feel the same way.

[QuicksandATL]

Hey,
I was wondering what your routine is or consists it?

Thanks

My workout is nearly identical to Defranco's variation of WS4BB, check out the workout in the Speed and Strength section down near the second half of the page.

http://www.defrancostraining.com/articles/articles.htm

[lsfii2]

My workout is nearly identical to Defranco's variation of WS4BB, check out the workout in the Speed and Strength section down near the second half of the page.

http://www.defrancostraining.com/articles/articles.htm

WS4BB??

i thought it was WS4SB III i dunno tho

[crppleman51]

dude dont post your stupid thread and then not answer my ****ing question

[Undermane]

"From my experience, the most beneficial exercises you can do are box squats, sumo deadlifts and depth jumps.

The exercises you described don't do much for the lower body, but they do help. Just pertaining to raising your vertical leap, you would never put cleans or jerks at the top of your list."



First off, box squats are good, but there has never been any proven data confirming the effectiveness of box squats over regular squats. How you can think they are more beneficial is beyond me.

Secondly, Sumo deadlifts work less of the lower back than conventional deadlifts.

Thirdly, performing depth jumps from boxes ect are not going to increase your vertical jump. When you say depth jumps, I'm going to guess you are talking about a depth jump with an explosive vertical jump upon landing, broad jump or sprint?

Lastly, for someone to say power cleans and hang cleans don't do much for the lower body, you are absolutely incorrect and I PRAY TO GOD THAT NO ONE TAKES ADVICE FROM YOU! There is no beter movement for power performed in the weightroom than a clean. Not only does an athlete have to use their "lower body", but it's an explosive movement. Unlike the lifts you described.

[QuicksandATL]

First off, box squats are good, but there has never been any proven data confirming the effectiveness of box squats over regular squats. How you can think they are more beneficial is beyond me.

Are you serious? Westside Barbell who has trained and produced some of the most amazing athletes, live and die by the box squat. Box squats take all the kinetic energy that is stored in your legs at the concentric movement and dissipates it.

http://www.westside-barbell.com/articles.htm

Anyone with any knowledge about sport training will disagree with you about what you said about box squats.

Secondly, Sumo deadlifts work less of the lower back than conventional deadlifts.

Wide gripped deadlifts put you deeper in the hole further recruiting the hamstrings, which are arguably the most important muscles in jumping.

Thirdly, performing depth jumps from boxes ect are not going to increase your vertical jump. When you say depth jumps, I'm going to guess you are talking about a depth jump with an explosive vertical jump upon landing.

HAHAHAHAHAHAHA! All sport trainers will disagree with you, they will say that developing plyometric ability is on the top of the list when it comes to developing explosive power. Depth jumps are the king of plyometric exercises.

Lastly, for someone to say power cleans and hang cleans don't do much for the lower body, you are absolutely incorrect and I PRAY TO GOD THAT NO ONE TAKES ADVICE FROM YOU! There is no beter movement for power performed in the weightroom than a clean. Not only does an athlete have to use their "lower body", but it's an explosive movement. Unlike the lifts you described.

A box squat is an explosive movement. I also never said that they aren't useful, but you would never put cleans as an essential exercise for developing a vertical leap.

The proof is in the pudding.

[crppleman51]

"From my experience, the most beneficial exercises you can do are box squats, sumo deadlifts and depth jumps.

The exercises you described don't do much for the lower body, but they do help. Just pertaining to raising your vertical leap, you would never put cleans or jerks at the top of your list."



First off, box squats are good, but there has never been any proven data confirming the effectiveness of box squats over regular squats. How you can think they are more beneficial is beyond me.

Secondly, Sumo deadlifts work less of the lower back than conventional deadlifts.

Thirdly, performing depth jumps from boxes ect are not going to increase your vertical jump. When you say depth jumps, I'm going to guess you are talking about a depth jump with an explosive vertical jump upon landing, broad jump or sprint?

Lastly, for someone to say power cleans and hang cleans don't do much for the lower body, you are absolutely incorrect and I PRAY TO GOD THAT NO ONE TAKES ADVICE FROM YOU! There is no beter movement for power performed in the weightroom than a clean. Not only does an athlete have to use their "lower body", but it's an explosive movement. Unlike the lifts you described.

farzamk?

[crppleman51]

Are you serious? Westside Barbell who has trained and produced some of the most amazing athletes, live and die by the box squat. Box squats take all the kinetic energy that is stored in your legs at the concentric movement and dissipates it.

http://www.westside-barbell.com/articles.htm

Anyone with any knowledge about sport training will disagree with you about what you said about box squats.



Wide gripped deadlifts put you deeper in the hole further recruiting the hamstrings, which are arguably the most important muscles in jumping.



HAHAHAHAHAHAHA! All sport trainers will disagree with you, they will say that developing plyometric ability is on the top of the list when it comes to developing explosive power. Depth jumps are the king of plyometric exercises.



A box squat is an explosive movement. I also never said that they aren't useful, but you would never put cleans as an essential exercise for developing a vertical leap.

The proof is in the pudding.

agree with all of this except for the damn bit about the clean! it forces your entire body to be explosive and recruits more fast twitch fibers than most excersises

[QuicksandATL]

agree with all of this except for the damn bit about the clean! it forces your entire body to be explosive and recruits more fast twitch fibers than most excersises

I'm not denying that that power cleans aren't a great exercise, but you shouldn't place doing cleans over doing squats and depth jumps when looking to train vertical. There's a reason when you do cleans your traps are sore and not typically your legs. This is just IMO.

[jacksonp11]

farzamk?

i would prefer farzamk posting than you.
i'm now seeing why you are all red.

[crppleman51]

I'm not denying that that power cleans aren't a great exercise, but you shouldn't place doing cleans over doing squats and depth jumps when looking to train vertical. There's a reason when you do cleans your traps are sore and not typically your legs. This is just IMO.

yea but i dont get why you think that just because it doesnt directly target your legs it wont benefit your VJ

[crppleman51]

i would prefer farzamk posting than you.
i'm now seeing why you are all red.

lol i dont get why age automatically makes my thoughts invalid

experience is very very valuable but it doesnt mean i dont have any say in anything


besides what are your so worthy credentials?