Official vertical/jumping/dunking thread POST ALL VERT QUESTIONS HERE

**theFutureD** · 04-21-2016, 02:35 PM

Originally Posted by HockeyBacon18

does squatting low bar vs high bar make a difference and is either better to maximize vertical/speed and explosiveness

Not really. Both work for sure. You got to see what suits you better.

**EggLord** · 04-30-2016, 11:16 PM

I've been working out for quite a while now and I recently started leg training because I had to wait for my doctor to give me permission to workout legs. I am using calisthenics with no access to any gym equipment aside from dip bars and a pull up bar so I am trying to find out how I can setup my leg day so that I can make strength gains in pursuit of a nice vertical hoping to dunk in a year or two at most. Can anyone give advice on how I can achieve this with my current equipment?

**lacrosse_boy** · 05-08-2016, 12:29 PM

Why no access to a gym? And what was the reason needing the doctors ok to work legs?

**mdwilson2011** · 05-09-2016, 02:18 PM

Hi all, long time lurker first time poster. Quick stats: I'm 27 years old, 5'9" about 145 pounds and ~12% body fat. I grew up with an indoor basketball court in my barn, so I've been playing ball since I was like 10 years old. I was able to dunk a small basketball for a short time when I was about 20 years old. I needed 38" of vertical to accomplish that (standing reach 86" and needed about 124" to clear the ball). The weird thing is that I didn't do specific training to jump that high. Additionally, I guarantee I couldn't squat anywhere near my body weight at the time.

Fast forward 8 years to the present. I'm still 5'9" and about 145 pounds, but I just joined a gym last month and I'm doing the stronglifts 5x5 program. I can only squat about 120 pounds with good form, yet my vertical, as measured today, is at 34 inches (my finger just grazed the rim). My question is this: what does that mean? How am I able to be explosive enough to jump 34" with very little/no training, yet I can't even squat my body weight? I'm only curious because I want to know my strengths and weaknesses so I can progress in my 5x5 program and increase my vertical even more. Any feedback is appreciated.

**lacrosse_boy** · 05-10-2016, 10:54 AM

IMO you're just naturally gifted or at least because you grew up repeatedly jumping your body adapted to that specific task. I would just do that program as its laid out for you. Focusing on exploding on the up phase of the squats.

**ronronlim** · 05-17-2016, 01:20 AM

Originally Posted by Spartacus81

If you could put up a vid of your jump I could help you more. I am 5.9 with shoes on and 198lbs. I can dunk with left arm off one foot. I cant dunk with right arm. Im right handed. My left arm stretches better. Flexibilty. I can easily grab rim off two feet. If a short, beaten knees 33 year old can do it, So can you. I have tore my ACL, Meniscus and sprained my ankles over 20 times each. I never thought Id be the same after the acl. If you tell yourself you will fail, you will. Try to post a vid.

I never thought of that, have been more flexible my entire life on my left side especially my legs even though I'm right handed too. Looks like gotta give jumping with the leftie a try.

**tuura007** · 05-18-2016, 08:27 PM

Originally Posted by mdwilson2011

Hi all, long time lurker first time poster. Quick stats: I'm 27 years old, 5'9" about 145 pounds and ~12% body fat. I grew up with an indoor basketball court in my barn, so I've been playing ball since I was like 10 years old. I was able to dunk a small basketball for a short time when I was about 20 years old. I needed 38" of vertical to accomplish that (standing reach 86" and needed about 124" to clear the ball). The weird thing is that I didn't do specific training to jump that high. Additionally, I guarantee I couldn't squat anywhere near my body weight at the time.

Fast forward 8 years to the present. I'm still 5'9" and about 145 pounds, but I just joined a gym last month and I'm doing the stronglifts 5x5 program. I can only squat about 120 pounds with good form, yet my vertical, as measured today, is at 34 inches (my finger just grazed the rim). My question is this: what does that mean? How am I able to be explosive enough to jump 34" with very little/no training, yet I can't even squat my body weight? I'm only curious because I want to know my strengths and weaknesses so I can progress in my 5x5 program and increase my vertical even more. Any feedback is appreciated.

If you jump that high and you're that weak at back squatting, getting stronger should take you far.
Continue getting stronger and see where it goes.
Strength = force and acceleration = force/mass, so strength training will increase your force production, which in turn will increase your acceleration, therefore helping you to jump higher (also because acceleration increases velocity)
Also, was this a running vertical test? Because if it is, then it is less impressive than standing vertical jump.

**tuura007** · 05-18-2016, 08:34 PM

Originally Posted by IN0Mohammad

Medical student here.
I've been trying to dunk for some time now. I started off a month ago grabbing net, now I can grab the rim.

I am try to get my fingers above the rim so I can be able to dunk a basketball eventually.

I lift weights three times a week, and practice jumping twice a week right after my workouts. Will keep everyone updated.

Back squat 2x bodyweight, transfer it to explosive strength, dunks aplenty

**tuura007** · 05-18-2016, 09:29 PM

I would say second order of business, get your squat to 2x bodyweight

**tuura007** · 05-18-2016, 09:31 PM

Yes, individual difference matters.
However, you should be able to use more weight on low bar (which can be good for a higher strength stimulus), but the knees will travel further forward in a high bar, so the joint angle probably matches that of a vertical jump more in a high bar squat.... Joint angle matters for transfer.
I have athletes do 1/2 squats weekly, because it simulates a vertical jump better than a parallel squat.. But both provide their own benefits, and I use both.

**tuura007** · 05-18-2016, 09:34 PM

Dude... Use weights. I think bodyweight workouts are ****. You need to increase force qualities.. Heavy lifting is the best way.
Get to a gym or get weights..
Gains in vertical jump can be found in the squat rack.
If you simply get stronger, you will jump higher.
If you don't get stronger, you limit your potential forever.

**tuura007** · 05-18-2016, 09:36 PM

Get stronger, throw down dunks, and you won't care what a good height to VJ ratio is..
Do you think LeBron worries about that?
No, he dunks, and it's awesome.

**iMac46** · 05-26-2016, 07:52 PM

Hi, Im currently using the Fierce5 as my workout program to increase my strength, but I want to start incorporating or including some plyometric exercises into my workouts so that I can increase my power in general. I can grab the ring with one hand and can almost reach the ring with two hands. I want to get more powerful and explosive strength. What's a good way to incorporate plyometrics?

**BalloutSquad1** · 06-03-2016, 07:19 PM

Would Highly highly recommend the Jump Manual to anyone out there tryna get thier bounce up. Did the program with bad/very basic knowledge of nutrition and still got great results. Went from grabbing rim to Dunking with after repeating program a few times and natural height/muscle gainz in highschool

**RickyOlsen** · 07-07-2016, 08:54 AM

Thanks for the advice guys. Might just pick it up and see how it goes. If its rubbish at least I got it cheap.

**tbe490s1** · 09-15-2016, 10:20 PM

love it

**tbe490s1** · 09-15-2016, 10:22 PM

rip ali

Originally Posted by RickyOlsen

Thanks for the advice guys. Might just pick it up and see how it goes. If its rubbish at least I got it cheap.

**tbe490s1** · 09-15-2016, 10:24 PM