[QUOTE=rhymeswithcash;1284624791]I would say first order of business is to get your squat to 1.5 times your bodyweight.[/QUOTE]
Thats gonna be my goal for now.
[QUOTE=rhymeswithcash;1284624791]I would say first order of business is to get your squat to 1.5 times your bodyweight.[/QUOTE]
Thats gonna be my goal for now.
So I've been doing SS for 2 month I am squatting 1.8x my bodyweight I am 75kg(165lbs) squatting 140kg(310lbs) but when I started I was squatting only 70kg(155) but since then my vertical gains were very small 1-2 inches not more I was also doing plyometrics 2x a week for a month but still don't see any improvments
Plyos look like this
Depth Drops-3x5
Box jumps-3x5
Rim jumps-2x5
Maximal effort jumps-2x5
should I change something? why vertical is not increasing???
BTW my vertical is 28-30 inches from still (rough measurment)
I was thinking of doing Vertical Jump Bible Full reactive routine but I don't want to dump SS yet
Post all vertical, jumping, dunking questions here.
[QUOTE=Heimdalll;1284784281]So I've been doing SS for 2 month I am squatting 1.8x my bodyweight I am 75kg(165lbs) squatting 140kg(310lbs) but when I started I was squatting only 70kg(155) but since then my vertical gains were very small 1-2 inches not more I was also doing plyometrics 2x a week for a month but still don't see any improvments
Plyos look like this
Depth Drops-3x5
Box jumps-3x5
Rim jumps-2x5
Maximal effort jumps-2x5
should I change something? why vertical is not increasing???
BTW my vertical is 28-30 inches from still (rough measurment)
I was thinking of doing Vertical Jump Bible Full reactive routine but I don't want to dump SS yet[/QUOTE]
Your routine is a good, basic routine. You may be at the point where a generalist routine won't improve a specialist skill.
Measure your vert properly. Also, a 1-2" gain is not small.
[QUOTE=TheArchangels;1283069411]bump
Just trust me on this, my legs are very strong. I have lifted before and in all the leg stuff or sled-work I do way better than all the other guys lifting all the time[/QUOTE]
Try to learn proper form on power cleans and snatch if you have access to a weight room with those lifts. Both are extremely athletic movements and can boost your vertical and strength if done right.
Hey guys I'm try to b able to dunk by the end of my grade 12 year right now I can grab well kind grab rim I know u need to go at least 6 inches over rim to dunk so I wanna know some good workouts to train my vertical
Thnx appreciate the help
[QUOTE=1Bleak;1283740861]I do standing broad jumps, squat jumps, depth jumps, 40 yard sprints, jumps for height, and I also dunk almost everyday for fun. I keep reps low and rest at least 3 minutes between set so I recover completely. Reps are under 8 usually[/QUOTE]
Great I just saved what you said. Thanks
What are your lifts?
[QUOTE=rebel0718;1284956361]Try to learn proper form on power cleans and snatch if you have access to a weight room with those lifts. Both are extremely athletic movements and can boost your vertical and strength if done right.[/QUOTE]
Sorry. Not the right advice for someone with no real lifting experience. Start with learning and practicing the squat, rather than the far more technical lifts - especially in the case of the snatch.
I'm 6'2 190 and can kinda dunk off 2 legs with 2 hands.nut when I try 1 leg with 1 hand or 2 I just completely fail... How do u guys feel about 1 leg vs 2 leg jumping
I can only dunk off 2 legs why is that.usally people get higher and have there first dunks off 1 leg.i also can only dunk with both hand on the ball compared to 1.
[QUOTE=Ballislifechris;1285067101]I'm 6'2 190 and can kinda dunk off 2 legs with 2 hands.nut when I try 1 leg with 1 hand or 2 I just completely fail... How do u guys feel about 1 leg vs 2 leg jumping[/QUOTE]
I'm a one foot jumper. I read some where strong, quad dominate people are better at 2 foot and more explosive, hamstring/glute dominate people jump of one better. Technique is also a big factor.
[QUOTE=krakkerz;1284955491]You may be at the point where a generalist routine won't improve a specialist skill. Measure your vert properly.[/QUOTE]
don't quite understand what this means... also My standing reach is 7.6ft with shoes on and I touch the rim from standing vert (which is not much different from running vert somehow...) so it must be 30-31 inches. but It's no diffenrent from what it was before I could even squat my BW
Alright so here's the thing: I go to gym 3-4 times a week, I include plyometrics with weighted vest(10 to 20lbs) in my gym sessions twice a week (I also do squats and calf raises on my plyometric days) and I also play pick up ball at least twice a week.
Am I overdoing it ? Should I allow my body more rest to get more results ? What do you guys think ?
[QUOTE=Heimdalll;1285151261]don't quite understand what this means... also My standing reach is 7.6ft with shoes on and I touch the rim from standing vert (which is not much different from running vert somehow...) so it must be 30-31 inches. but It's no diffenrent from what it was before I could even squat my BW[/QUOTE]
Firstly, it means there is no reason to say "about" with a vert measurement. It is trivial to measure it properly.
Secondly, it means that the routine you've been using is good in developing a wide range of qualities. Once you get to a decent level and you want to improve one specific skill, you may need a specific routine.
[QUOTE=krakkerz;1285167791]Firstly, it means there is no reason to say "about" with a vert measurement. It is trivial to measure it properly.
Secondly, it means that the routine you've been using is good in developing a wide range of qualities. Once you get to a decent level and you want to improve one specific skill, you may need a specific routine.[/QUOTE]
thanks for explaining I also wondered why my standing and running vert is pretty much the same?
Might be bad technique.
For sum reason I can only jump high with 2 legs my 1 leg vert is like 15inches and it gets me mad because most dunkers dunk off 1
[QUOTE=Ballislifechris;1285451921]For sum reason I can only jump high with 2 legs my 1 leg vert is like 15inches and it gets me mad because most dunkers dunk off 1[/QUOTE]
You're most likely a power jumper. Meaning that you're using mainly your quads to jump.
BTW, many dunkers in the NBA are 2 leg jumpers.
[QUOTE=rhymeswithcash;1285363951]Might be bad technique.[/QUOTE]
Well I tried to learn as much as youtube videos provided, don't stutter step,don't bend too low,stay high,etc...
[QUOTE=Heimdalll;1285548021]Well I tried to learn as much as youtube videos provided, don't stutter step,don't bend too low,stay high,etc...[/QUOTE]
Then you are probably jumping with your strength rather than explosiveness.
Could I do legs on one day to build strength, rest for two days, do a plyometric day, rest for a day, and then do another plyometric day and see adequate results for a vertical leap increase? Or is that too many lower body training days in too short of a span of time?
Edit: max squat is BW x 1.5 for two or three reps so I figure that should help.
Good evening everyone, im pretty new to this forum...just have some questions about this training program...is it scam or it works? thanks for your kindly reply.
[QUOTE=Darkpeter568;1285853101]Good evening everyone, im pretty new to this forum...just have some questions about this training program...is it scam or it works? thanks for your kindly reply.[/QUOTE]
At best, it's overpriced - even at $77 as opposed to the "regular price" of $287. There is plenty of free advice to be had that is likely better than a cookie-cutter computer program.
[QUOTE=Discosandman;1285818321]Could I do legs on one day to build strength, rest for two days, do a plyometric day, rest for a day, and then do another plyometric day and see adequate results for a vertical leap increase? Or is that too many lower body training days in too short of a span of time?
Edit: max squat is BW x 1.5 for two or three reps so I figure that should help.[/QUOTE]
It sounds fine to me, don't forget to train your core muscles as well.
Should I incorporate core training on one of the plyo days or a separate day altogether?
Starting the jump manual tomorrow. I think leg press wouldn't help me as much so I'm going with squat. Should I do half squats or deep squats? Which are most beneficial for vertical jump increase? And can you really gain 10 inches in 3 months?
I'm 6 foot can grab rim but when I have the ball in my hand I get nowhere near the net any help and how to increase vert?
Starting the jump manual tomorrow. I think leg press wouldn't help me as much so I'm going with squat. Should I do half squats or deep squats? Which are most beneficial for vertical jump increase? And can you really gain 10 inches in 3 months?
Low bar squat