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  1. #1
    Registered User Howey21's Avatar
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    Location: Perth, WA, Australia
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    Vertical Jump Bible!!

    Hey guys,
    I've recently finished my exams and am having a bit of a break from my typical game of basketball 5 days a week. I started the program a while back but recently took 2 weeks off as I went on holiday. I was quite worried that I would have lost some of my progress but in actual fact the break gave my muscles time to rechrage and has brought me great gains.


    Stats at start:
    Age: 16
    Height: 6'0" - 182cm
    Weight: 72kg, 159lbs
    Vert: 25", 63.5cm
    Reach: 7'10"

    Stats in week 6:
    Age: 16
    Height: 6'1" - 185cm
    Weight: 70kg, 154lbs
    Vert: 31", 78cm
    Reach: 7'11"


    Here's my progress so far
    Week 1: +1 inch (25.5')
    Week 2: +1 inch (26.5')
    Week 3: did not record
    Week 4: did not record
    Week 5: did not record
    Week 6: + 4.5 inches (31')
    Week 7:
    Week 8:
    Week 9:
    Week 10:
    Week 11:
    Week 12:

    I'm more than happy to update every couple of days if there's any interest in the program.

    Oh and for the record I'm doing the beginner program, which is the first of 4 12 week programs designed to increse vertical jump. 6 weeks in and I'm grabbing the ring with ease and almost getting my whole wrist over it. I have about 2 more months before my usual 5 day activity starts around again so I'm going to try and train extremely well and eat a good diet to ensure my dunking success prior to the start of the season.
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  2. #2
    Registered User Al3aZeF's Avatar
    Join Date: Jun 2009
    Location: Qatif, Eastern Region, Saudi Arabia
    Age: 26
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    Al3aZeF has a little shameless behaviour in the past. (-10) Al3aZeF has a little shameless behaviour in the past. (-10)
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    good job bro, 4.5'' in 6 weaks!
    thats amazing, and if you want see a huge gain you have to mix biggener plyo and bodyweigh program, good luck
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  3. #3
    Registered User Howey21's Avatar
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    Its actually 5.5 inches in 6 weeks.
    When I started I could touch the rim occasionaaly and these days I can almost get my whole wrist over it . I lost a little bodyfat and have been eating better to and I think that has helped with these great gains so far. I'll try and get a couple of pics for you guys over the next couple of days.

    Yeah I saw the bodyweight program, I could definately do with some added strength and a bit of weight to. I might check that out and see how I go.
    Cheers for the heads up mate
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  4. #4
    Registered User Howey21's Avatar
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    Workout was going well until the 1 leg lateral cone hops.
    My right ankle just slipped and rolled or twisted. I hurt it quite badly about a month and a half ago playing ball and walking around in thongs in the aussie summer hasn't allowed it to heal just yet. I'll give it another shot on monday.

    catchas

    I don't have any pics of when I started but I'll see what I can do about getting some 6 weeks in and then I'll get a couple more when I've finished the program. . . hopefully of me dunking haha.
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