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

[massino01]

Recently, a new vertical jump program called Vert Shock has been making a lot of buzz in the industry. They say it can increase your vertical by 9-15 inches within the course of just 8 weeks.

Sounds a little too good to be true, right?

But could the program actually be legit?

Well, today I brought a guest with a very unusual story to answer that question.

The guest’s name is Josh, and he’s a 30-year-old athlete who continually struggled with his jump.

He tried many different ways to increase his vertical, but it wasn’t until lately that he finally got his victory over gravity.

Did Vert Shock have anything to do with it?

[TheMikeHawk]

Hi, I've been training my legs to increase my vertical for quite some time now. I've gone from just barely touching the rim to being able to easily grab it, and just barely touch it with both hands. My biggest dilemma right now, is when I run to jump up, or just jump up in general, I feel as if I'm only using 50% of my strength. Like, my body feels as if I'm barely jumping, but I can't figure out how to get myself to use any more strength.

Has anyone else experienced this, or have any advice?

[okkkorniienko]

Just read about boing vert.You can find it the google and it's better than this one!

[Derrick2020]

Hi, I've been training my legs to increase my vertical for quite some time now. I've gone from just barely touching the rim to being able to easily grab it, and just barely touch it with both hands. My biggest dilemma right now, is when I run to jump up, or just jump up in general, I feel as if I'm only using 50% of my strength. Like, my body feels as if I'm barely jumping, but I can't figure out how to get myself to use any more strength.

Has anyone else experienced this, or have any advice?

Yes I realized that it was more technical than anything. For me I just started working on my approach jumps and my ability increased tremendously. It’s just a work. In progress though. Have you tried recording yourself and seeing your jump technique?

[CBRIT89]

6ft 4.5
Reach of 8ft 5

I haven't been able to jump since having total hip replacement surgery on both my left and right hips. This is my best effort from a couple of weeks back, and I would like to think I can beat that as I have lost nearly 2kg since then:



This thread has pretty much been suggesting:
Explosive squats and deadlifts.
Flexibility training
Strong core

That leaves me with two questions:

Am I right in thinking that I need a 25-ish inch vertical in order to dunk @ 10ft?
Can I actually improve my vertical whilst on a cut, or will I just flatline until I start bulking again?

[Ownster8932]

6ft 4.5
Reach of 8ft 5

I haven't been able to jump since having total hip replacement surgery on both my left and right hips. This is my best effort from a couple of weeks back, and I would like to think I can beat that as I have lost nearly 2kg since then:

This thread has pretty much been suggesting:
Explosive squats and deadlifts.
Flexibility training
Strong core

That leaves me with two questions:

Am I right in thinking that I need a 25-ish inch vertical in order to dunk @ 10ft?
Can I actually improve my vertical whilst on a cut, or will I just flatline until I start bulking again?

I tore my achilles in December 2018, so I understand the struggle to getting back to jumping.

A vertical jump takes about 200 ms to complete, so yes, training rate of force development (RFD) so that you reach your maximal force output more quickly is important. Depending on the balance between your speed vs strength will dictate what types of exercises you should be focusing on in the gym.

If you are primarily speed dominant (meaning you get to your maximal force output quickly, but your maximal output is relatively low), then yeah, you need to focus more on increasing your maximal strength.

If you are primarily strength dominant (meaning you do not produce your maximal force quickly, but it is large when you do- think a powerlifter who does their max squat in 5 seconds. They may have a lot of force, but if they are not able to produce it quickly, like in the 200 ms in takes to do a vertical jump, they're leaving a lot of jump gains on the table), then you want to focus more on increasing your elasticity and speed.

If you are balanced between the two, then include both aspects about the same.

1. Yes, I think 25" (with ball in hand) should be good enough to dunk with a 8'5" reach. This would put you 6" above the rim.

2. You can improve your vertical while cutting, yes, particularly because you are just getting back into training, so you're going to be getting a lot of gainz back quickly from having been detrained. The key is to not cut too quickly (1 lb/week), unless you are severely overweight, so that you can try to maintain your peak strength levels the best you can (a lot of people **** up their strength when cutting by dropping their max strength workouts and exercises, keep them in, you just might have to reduce the amount of total volume you're doing [maybe 3x3 instead of 5x3, as a simple example]).

[CBRIT89]

Thanks for the above, good insight.

I'd consider myself to be more towards the strength side than speed, so i'll certainly give more focus to that going forwards.

My cut has been 1% of bodyweight for around 3 months, dropping from 226lbs to 192lbs, and I haven't seen any drop off in strength during this time.

My jumping is certainly untrained right now, so hopefully I see some positive improvements in the coming months!