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

[SWAGGYP0]

I would say first order of business is to get your squat to 1.5 times your bodyweight.

Thats gonna be my goal for now.

[Heimdalll]

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

[lhprop1]

Post all vertical, jumping, dunking questions here.

[krakkerz]

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

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.

[rebel0718]

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

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.

[JoshsNumbR27]

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

[mohannad1010]

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

Great I just saved what you said. Thanks

[rhymeswithcash]

What are your lifts?

[krakkerz]

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.

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.

[Ballislifechris]

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

[Ballislifechris]

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.

[rhymeswithcash]

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'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.

[Heimdalll]

You may be at the point where a generalist routine won't improve a specialist skill. Measure your vert properly.

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

[MikaHell]

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 ?

[krakkerz]

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

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.

[Heimdalll]

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.

thanks for explaining I also wondered why my standing and running vert is pretty much the same?

[rhymeswithcash]

Might be bad technique.

[Ballislifechris]

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

[MikaHell]

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

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.

[Heimdalll]

Might be bad technique.

Well I tried to learn as much as youtube videos provided, don't stutter step,don't bend too low,stay high,etc...

[rhymeswithcash]

Well I tried to learn as much as youtube videos provided, don't stutter step,don't bend too low,stay high,etc...

Then you are probably jumping with your strength rather than explosiveness.

[Discosandman]

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.

[Darkpeter568]

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.

[krakkerz]

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.

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.

[MikaHell]

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.

It sounds fine to me, don't forget to train your core muscles as well.

[Discosandman]

Should I incorporate core training on one of the plyo days or a separate day altogether?

[Radenmeister35]

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?

[JoshsNumbR27]

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?

[Radenmeister35]

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?

[Heimdalll]

Low bar squat