Vertical Training Log

[Extincide]

I'm pretty new to this forum and once attempted the 52 day challenge, I didn't finish it, but here's something that I'm pretty thrilled to get started on.Here goes...

I'm 16 years old,5 feet 10.25 inches or so and I weigh around 175 pounds. I currently cannot touch a 9.5 feet hoop. My goal is to grab a 9.5 feet hoop and eventually dunk on a 10 feet hoop(That comes way, way, later). Anyways, I'm going to combine my current workout with some of the stuff I gleaned from the Jump Manual that one of my friends had.

As of right now, I can dunk on a 8.5 feet rim, grab a 9 feet rim and off about an inch from 9.5 inch rim. I'll care about 10 feet later, one thing at a time, right?

LB Workout A:
Hoop grabs(7x3)
Backboard Slam*(2x7x3@9ft)
Backboard Taps(10x3@9ft)
Dunks(15x3@8.5ft)
Calf Raises(10x3)
Deadlift(10x3)
Calf Jumps(200,250,300)

LB Workout B:
Hoop grabs(7x3)
Backboard Slam*(2x7x3@9ft)
Backboard Taps(10x3@9ft)
Dunks(15x3@8.5ft)
Squat Raises
Deadlift(10x3)
Calf Jumps(200,250,300)

UB Workout:
Pushups(20x3)
Bent Over Row(7x3)
Military Press(7x3)
Upright Row(7x3)
Bench Press(7x3)
Tricep Press(7x3)
Crunches


Day 1 -
LB A
Squat Rise**

Day 2 -
UB

Day 3 -
LB B
Speed Squats
Squat Jumps

Day 4 -
UB

Day 5 -
LB A
Box Squats***

*Kind of like Backboard taps, but I just slam the basketball one handed onto the backboard(7 times with each hand for 3 sets)
**A kind of squat that I kind of dreamt up. Squat down, explode up, heels off the floor, ending in a calf raise. Toes never leave the floor.
***I don't have a box, so I'm going to use a sturdy stool.
Side-note : I will obviously start dunking on 9 feet after I get enough vertical to do so.


I know my Upper Body workout is lacking, but I'm going to make a contraption of such when I have the time to allow me to do dips and unassisted situps (little to no legs involvement at all) It'll also add Glute-Ham Raises type of thing.
Wish me luck, guys, this will be my workout for the next 3 months(12 weeks). I should probably add more variety in but, I only have 90 pounds in plates and the bar weighs 10 pounds. It really isn't much, but I'm trying to get the biggest bang for my buck.


Side Goal : max out the weights I have at home so I can convince my parents to allow me to join a gym.

Termination : Tryouts are in a few week, this workout plan will terminate if I get in, otherwise, termination is upon completion.

Any criticism welcome.

[Extincide]

Week 1 Day 1 :
Hoop grabs(7x2@9ft)
Backboard Slam*(2x7x2@9ft)
Backboard Taps(10x2@9ft)
Dunks(15x2@8.5ft)


Unable to complete much of my workout today because two weeks of school has really dulled my muscles. I need to get back on track...

[Extincide]

Week 1 Day 2 :
Pushups(20x3)
Bent Over Row(7x3)
Military Press(7x3)
Upright Row(7x3)
Bench Press(7x1)

[Extincide]

Week 1 Day 3 :
Speed Squats
Squat Jumps
Squat Raises
Deadlift(10x3)
Calf Jumps(200,250,300)

Unable to dunk or anything because of the rain.

[Extincide]

Week 1 Day 4 :
Pushups(20x2)
Bent Over Row(7x2)
Military Press(7x2)
Upright Row(7x2)
Bench Press(7x2)
Tricep Press(7x2)

[Extincide]

Week 1 Day 5 :
Hoop grabs(7x3)
Backboard Slam*(2x7x3@9ft)
Backboard Taps(10x3@9ft)

[Extincide]

Week 2 Day 1:
Hoop grabs(7x1@9ft)
Backboard Slam*(2x7x1@9ft)
Backboard Taps(10x1@9ft)
Dunks(15x1@8.5ft)
Calf Raises(10x3)
Deadlift(10x3)
Calf Jumps(200,250,300)

Quad is hurting really badly today.

[Extincide]

Week 2 Day 2 :
Pushups(20x2)
Bent Over Row(7x2)
Military Press(7x2)
Upright Row(7x2)
Bench Press(7x2)
Tricep Press(7x2)

[Extincide]

Week 2 Day 4 :
Pushups(20x3)
Bent Over Row(7x3)
Military Press(7x3)
Upright Row(7x3)
Bench Press(7x3)
Tricep Press(7x3)

[Extincide]

So, I have been working out, but not logging it because my internet got weirded out. I'm also going to replace Rim grabs with Reactive Depth Jumps Rim Grabs. And dude, when I do rim grabs or the backboard taps, after 7, I'm already wiped. I can also dunk pretty well on the 8.5ft rim now.