How long did it take training plyometrics before you could dunk? How often did you train them and what kind of gain did you need in your vert to make the dunk.
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10-04-2007, 10:14 PM #1Registered User
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How long did you train plyos before dunking?
10 years Miscing
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10-04-2007, 10:38 PM #2Registered User
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I cant dunk but im getting close. However I think doing squats has helped me more than plyos. I have gained like 6 inches in 2 months from doing plyos plus weight training. I think it will be 3-4 months before I dunk cant wait till it happens.Originally Posted by dixon
btw look at the thread i started about dunking some people gave a lot of good advice.
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10-04-2007, 10:40 PM #3Registered User
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Hey man. I have the strength down... I squat more than 1.5 x bodyweight. Just wondering how long it will take for plyos to kick in.Originally Posted by sohard88
10 years Miscing
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10-04-2007, 10:50 PM #4Registered User
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you should be aiming for two honestly,but the plyos will kick in very fast if your new to them.Originally Posted by dixon
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10-05-2007, 11:23 AM #5-=I Walk the Line=-
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Like I stated in another post. Im 5'11 180, 26 years old and have a bad knee. Last time I played Basketball on a team was in 6th grade. I have not squated in years, if i did it would be in the 260 range in sure. Not very good and pretty weak to most peoples standereds, I know. I still play football and maybe that has helpped, I have pretty good speed and so/so vertical.
A basic leg day for me is Seated leg presses, Leg extensions, Leg curls and seated and standing calf raises. I do 3-4 sets and 8-12 reps per movement.
I was able to get my .40 yard dash and vertical checked for this years up coming season yesterday. My .40 is 4.7-4.9 and my best Vertical was 30 inches.
So, Im 71 inchs tall at the top of my head + 30 inchs for vert, so my head gets about 101 inchs off the ground, thats 8.4167 feet, plus my arm length. So, I can dunk, but its not like Im MJ doing tricks out there or anthing.
One thing I have noticed is, people hurt them selfs mentaly whne trying to dunk, they know its a mile stone in the bball world and they hurt them self by over thinking it. Just stay positive, keep pushing and praticing. youll get there. I didnt even know I could dunk till I was like 24 or 25, I never play basketball. I was just in the gym oneday and tryed to dunk and did, and was like, huh. Point is, I just did it, didnt over think it.
David.
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10-05-2007, 11:41 AM #6-=I Walk the Line=-
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Yeah, and dont forget about this guy.
http://en.wikipedia.org/wiki/Muggsy_Bogues
http://perso.orange.fr/nba-history/i..._295_ADB20.jpg
http://www.youtube.com/watch?v=g3dXfFZ6SH0 ...... I dont know the guys name on here, but he is 5'9. It says in the videos.
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10-05-2007, 11:44 AM #7Registered User
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oh nate robinson hes listed at 5'9'' but hes more like 5'7''Originally Posted by APBTOwner
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10-05-2007, 12:08 PM #8Registered User
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you only need to do plyos 2 times a week unless ur like pro(still doubt they do more than that tho), keep doing the weight lifting and read stuff on technique too, it can add inches to sum ppl
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10-05-2007, 03:05 PM #9Above the Rim.
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i could dunk naturally, but plyos help alllllllllot when u can squat a minimum of 1.5x ur body weight 2x is best, than they come in handy. playing basketball 3x a week is what i do now and that is natural plyos by running and jumping while playing.
“Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.”
Whenever my dog is sleeping i check to make sure he's still alive CREW
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10-07-2007, 02:34 PM #10Former Fat-Ass
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All being able to dunk has to do with is your strength-to-weight ratio. Nothing else really, plyos definitly help, and can refine your vertical, and fine tune it, but if you're weak, you wont be able to dunk. This is why sometimes you always hear the doubts about the shoes. No saying they won't give you a few inches on your vertical, but they wont give you like 12 inches like you see in the commercials and ads.
Certified Personal Trainer
Online Coaching darr_fit@yahoo.com
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10-07-2007, 05:31 PM #11Registered User
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I have a great strength to weight ratio, but I can't jump at all. I think it is also about generating rate of force, which plyos help with.Originally Posted by and1_balla52
Since I already have the strength foundation, I was wondering how long training plyos would take to get me dunking10 years Miscing
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10-07-2007, 08:17 PM #12Registered User
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Ok...so once you become strong enough with squats? What plyos?
I have been doing box jumps for a week...other than that I run and weight train and play basketball once a week. What other plyos?
Oh by the way dixon...you're a moron for not knowing this. Everyone will not be able to dunk in the same amount of time.Last edited by tentex87; 10-07-2007 at 08:19 PM.
NSCA-CPT
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10-07-2007, 09:39 PM #13Registered User
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i've always had great lower body strength but always lacked at consistent plyos. i've done VJB for three weeks (i'm starting phase 2 week 1 tomorrow) and mine's gone up at least an inch and a half. almost no effort i can hang with both hands and i can dunk it off an 'oop.
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10-07-2007, 11:48 PM #14
if it takes to long to get to your max strength output then you will not apply much of it to your vertical jump. you want to apply as much force to your vertical jump as possible.
if you have a good relative strength and bad functional strength than your not going to have a great vertical leap. good functional strength+good relative strength (str/weight)= good way of fighting gravity. Edit: there are other factors but that is a good start when it comes to lifting for vertical and a reason why people can squat a lot but have really ****ty vertical leaps.
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10-08-2007, 02:57 PM #15You need this then:Originally Posted by dixon
http://www.higher-faster-sports.com/verticaljump.html
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10-13-2007, 12:55 PM #16Registered User
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Listen, you do not have a great strength to weight ratio, you have the BARE minimum with your self described 1.5x bodyweight squat. Give minimal attention to plyos on a dynamic effort day, low volume, unless you are already playing basketball, then give them zero attention because you are already getting plyo work by playing ball. Focus on getting your squat up to 2 to 2.5 x bodyweight. Then give the plyos a little more attention. You will get a lot more out of them that way.Originally Posted by dixon
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10-13-2007, 02:12 PM #17Registered User
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two ways to increase ur jump 1) increase reactive ability 2) increase strength... it's when you throw the two together you get something. 1.5x is agreed the bare minimum to do "real" plyos (not air alert or any other reactive training programs) such as depth drops and etc... at my vertical forum we give awards to people that achieve such feats w/ strength and others... (example: 1.5x bw is standard, 2.0x intermediate, and 2.5x is elite) and we don't do those 1/4 squats you see all those sallys doin in the gym, we do ATG (but only breaking parallel is required to pass the test).
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10-13-2007, 03:22 PM #18Registered User
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listen to the two guys above me, like i said before you should be aiming for over 2x your body weight. That doesnt mean you cant do plyometrics right now it just means you still need to be working on your strength. Saying you have the strength down when you can only squat 1.5x your body weight is a terrible attitude to have.
Last edited by sohard88; 10-13-2007 at 04:34 PM.
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10-13-2007, 03:42 PM #19Registered User
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also ur forgetting another variable to the formula... olympic lifts... especially w/ your vertical o-lifts train your cns to fire like no other and they can be done 3-4x/week. They are best paired on legs day (KB gave me this lil hint) before you start off your big boy lifts (squats/deadlifts). you may have to lower the volume of both right away due to fatigue, but endurance comes around and get it right away. when people describe jumpers they view them as springy and/or strength jumpers... if you could see me jump its explosive like i'm doin a clean or snatch. strength, explosive-ness, and reactive ability is what i think is the best training regimen for someone lookin to increase their vert. of course there are other things that you can do also, but none will produce near these will give you. you have to remember that ur training for a reason.... YOU ARE NOT AN ELITE JUMPER!! kadour, jordan, vince etc.. they can rise because its genetic for them... they may have put some time into jumping but not near what you or I would... each person has their weakness and should train that weakness to obtain to optimal potential. like i said in another thread our site (www.theverticalsummit.com) is all about training just for your vertical. yes, i'm an admin/co-owner of the site but i'm not about making money (we're not commercialized in anyway, just four guys who spend ~$25 each to get a website up when our old one crashed.) you want to learn more, take a look. we have links to other sites on there as well for training. it's not about traffic or money, it's about learning.
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10-14-2007, 12:46 PM #20Banned
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No offense, but that's not very good. I'm squatting 345 and I can only touch rim. I am 5'8", but still.Originally Posted by dixon
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10-14-2007, 02:02 PM #21Registered User
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Its diffrent for everybody but i think most people get the basic profficency from about 3-4 weeks of plyos now that doesnt mean you'll be dunking in 3-4weeks it just means you'll get a better idea of how long it will take in that time period. But it can take anywhere from 1-4 months to show all that strength you have built up. And it all depends on what type of plyo plan your going with
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