[quote]Jumanji wrote:
Bob and Airness~
If you are looking to start lifting weights, I would do nothing but stick with the basics. While I have no idea how you are built, my vertical came from me being 5’7" and 103 as a HS freshman, and 5’10" and 165 pounds as a senior… I did most of that from lifting, as my dad graduated at 5’10" 130 and my mom is also sleight.
If you look at the writing of Kelly Baggett, you will see he did much the same. The majority of my muscle is fast twitch becuase I literally had none to start with… I was eating disorder looking… (still ran a 58 second 400 in 8th grade though, but my 100m was crap!)
I was always a 2 foot jumper. Why? Because I have just sligthly better than average reactivity naturally, and all of my spring came from the fact that as a senior I squatted in the mid 400’s using a BFS beeper to test for parallel. (We didn’t do BFS!!)
My HS coach was way ahead of his time. We did GPP, strongman, and the basics: Squats, Cleans, Step-Ups, Lunges, Calf Raises, Push-Jerks, Bench, Incline, Bradford Presses, Rows, Chins, and Dips. We also did a ton of abdominal work… there was no such thing as ‘core’ work in the late 80’s. There were also no metros… hmmm.
We dynamically warmed up each day, did the daily SAQ work, did plyos, and then lifted. We did an upper lower split with M/T being Power Clean / Push-Jerk Days, and then R/F being a Max type day… much like the westside of today with a Dynamic and Max day.
Wednesdays were extra SAQ and strongman… then we’d head for the gym to B-Ball… it was awful B-Ball. Go carry 95 pound barbells in each hand for distance, and then try to shoot…ugh.
The other thing that made me was that I didn’t own any video games, my dad lifted his whole life, and we had weights in the basement in 9th and 10th grade.
I played Football, Soccer, Tennis, and Track (Florida has soccer as winter). Each night after practice, I would ride my bike home, eat everyhting I could find, and then head out to the pick-up basketball courts until the lights went out at 11pm…
Every day basically.
At the 1993 Gus Macker in Belding a guest speaker was talking about holding the Guinness Record for vertical back in the day at 42"… right after he was done talking I jumped that high on a Vertec…no step. I was up to about 178 pounds and squatted 405 X 12. I attribute the increase from 36" in HS to less work, more strength, and playing V-Ball a couple nights a week.
BTW, my vertical was amazing…but I sucked at B-Ball. I was a good V-Ball player, but I learned that short guys wear out, and tall guys stay tall. I am short at 6’. But, the guy who said that a 42" vertical is rare is absolutley right. When I was at UF, a basketball player finally said to me: why do you swat shots out of bounds, why not just catch the damn ball? So I started doing that instead of pinning it on the board, etc. The timing just came from being an opposite in V-Ball. I was great at D, but suck overall.
So Airness, don’t get fancy. Get strong. If you cannot get a great coach, don’t do O-Lifts. If you are pretty reactive already, most of the strength will carry over. Yes, there are better ways. But, the basics are always at the heart of those methods… IMO.
Good luck.
JR
PS~ I also had your problem in that since I didn’t ever practice duniing, my dunk jumping height was lower than when I just jumped. When I was in shape I could throw it down easily with both hands easily, but if not it is always with one or as put backs or ‘oops’. Anyway, I agree with the guy who said it may be your jumping form… your jumping form with the ball. At 10" over the rim, you should be able to cram it down with one hand easily… maybe start with a vball, smooth it out, and then progress to a girl’s ball, and then a men’s ball… I speak of the progression from experience. I cannot palm a ball unless it is new and sticky… huge palms… no fingers… much better at punching than piano!!!
Goos luck kid.[/quote]
Wow this is a very informative post! I think I’m a slow jumper, I can’t approach the rim at a very fast speed and then jump off two feet. So really, I can’t make good use of my momentum.
(So that’s why I usually don’t jump with two feet in a game, I get up too slowly, I’ll get blocked lol but recently, I’ve just decided to not jump much at all and actually bump into my opponents and use my shoulder to actually create some space. It works well…)
So basically, I should stick to a full body routine 3-4 times like this with variations?
Deadlift
Squat
Row
Pull-up
Bench press
Dips
Overhead press
Cleans(?) I have learned the clean and press but I’m still not sure about the difference between Power Cleans and just normal cleans, but if I’m right, is it the bending of the knees and the squatting? In a Power Clean, there’s minimal squatting?
I work out at home, my weights aren’t really heavy, I only have 130lbs at home (barbell and dumbbells…). I used to have access to the gym, but this is bad luck lol, the week after I went to that gym, they decided they were going to close it down and renovate it for a few months… The big name gyms here in Hong Kong are rip offs…
I guess I’ll have to make do with my 130lbs for now and maybe get someone to push the weight down to add some force onto it for the time being.
Some people say when they jump up with the ball off two feet, they shrug their shoulders (since they can’t use the arm swing) to bring the ball up, they say this gets them a good 2-3 inches higher. I guess it’s just a matter of technique work, heck, I jump slow without the ball anyway but then I jump even slower WITH the ball lol. I think I’m a strength jumper even though I don’t squat much (215lbs Full Squat, I think… I don’t like to do a parallel squat…)
