Anyone have any clips of Gary Fuller?!?!?!?!?! Crazy ass hops for a 6 footer.
i have a quick question:
when i bend down to jump from standing my knees will bend inwards(toward each other). im not sure if this is a problem but does anyone have information regarding posture/form for a jump?
not good thats why many female bb player have torn acl bc the quads and muscles around the knee is weak… u need to do some rock bottom front and back squats with chains, 1 leg squats, and spilt squats with front leg on wobble board would be a good start…
I have a question regarding Kelly Baggett’s protocol’s for 6 sets of 3 different excersizes during a workout. For those who have tried this approach, do you find it more effective to do your explosive strength excersize before the limit strength excersize? In what order do you perform the excersizes? Any feedback would be greatly appreciated.
Haha, my thread has been revived, brought back from the dead. You should do your explosive exercises first, after all they should be EXPLOSIVE. If you do your limit strength exercises first, chances are you will be a bit fatigued from them and if you do your explosive exercises after that, they won’t be as explosive.
[quote]beans wrote:
nbutka wrote:
i have no idea where you guys measured your vertical but anyone claiming a true 30-32 inch vert is full of it…with that type of vert, youd be dunking no problem…32 inches is a freak of nature vert.
vert should be measured by a short dip in one place and touch to the higest marker you can hit on a the vert stand. then height and reach come into play. thats how it is measured, this running start stuff is nonsense.
i know of someone who has a 185 kilo clean (407lbs) and is very lean, who only measures 34 inches. this kid is an absolute genetic freak.
most 40 inch verticals you hear of, aren’t measured properly. i measure teen athletes often on this and most average 25-26, a few will actually hit 28-29 but those are exceptional athletes.
I don’t think its so uncommon. I’ve seen plenty of verticals in the 30’s. Granted, most of them were on a Div I. University track team, but I did also see several in my high school. They were all with feet completely planted in place (none of that one step or shuffling start stuff), and using those VJ measuring standards with the little flags spaced every half-inch that you hit, so there’s no ambiguity as to how high the athlete reached. The testers also wouldn’t let athletes cheat on their reach measurement (you know, shortening your reach measurment to make the vertical appear higher). The highest I ever saw was 36". That guy was definitely a jumping freak. Average on the uni track team was probably 32-33". Not common, but most standout high school basketball, track, or volleyball athletes are probably above 30". So it is very possible. I also believe Airness’ claims. If he’s got a 30" vert at 5’10", then he’s just about right to be dunking, especially on a 10’2" rim. If you’ve ever been right at that boundary of barely dunking, you know how huge that last inch or two is. The difference between a 10’ and 10’2" rim is huge. He’d probably be dunking a 10’ rim much easier.
But I do agree, I generally don’t believe a VJ of 38"+, unless its a world class athlete. I also usually doubt something above 34", because I know what 34" explosiveness looks like, and I usually don’t see it.
With regards to Airness’ question about different kinds of dunks, that’s usually the case that people can dunk easier one way than another. There are two factors involved, speed of jumping and arm swing. People have different abilities in jumping speeds. Some get much higher off one foot with a run up because they are able to convert their speed more effectively into jumping. Others do much better off two feet because they are slower, power jumpers. If you are having trouble off two feet but have no problem off one, then your two-footed jumping is just slowing down to much. You can work on trying to explode faster off of two feet, and not taking as much time to gather yourself at the bottom of the jump.
Arm swing also is way its much easier to dunk on alley-oops than with the ball. You can get a double arm swing brought from way back behind your body, as opposed to a short two arm swing holding a ball that starts in front of you.
And of course, keep hitting those weights. That will make the most contribution to your vert. Solid lower body foundation of squatting and deadlifting, eventually leading up to plyometrics training. The good thing is that if you haven’t been very consistant at the weights, then you have a LOT of room for improvement.[/quote]
there are a few legit 40+ inch verts. you just have to know where to look.
You are too damn modest, so I’ll do the honors.
Folks, SquatDr has a 46.5" vertical.
No, that is not a typo.
[quote]SquatDr wrote:
there are a few legit 40+ inch verts. you just have to know where to look.
[/quote]
Since it has been revived now, any updates for us Airness?
[quote]Airness wrote:
I’m 5’10", 165lbs and have a standing 30" vertical. Can just touch a 10’2" rim standing. Can dunk bringing up the ball off one foot and can make an alley oop dunk off two feet. (These are all on 10’2" rims) My problem is I can’t dunk bringing the ball up off two feet, could it be problems with technique or just weak upper body? I can get around 4-6" above the 10’2" rim which is probably 6-8" above a regulation one.
As for lifting, I’ve been doing it on and off, never really sticked to a program for more than 3 weeks but now I’m committed to start a program and jump higher and get stronger. I’m probably going to do Defranco’s Skinny Bastard program to get some strength gains. Any advice would be appreciated. [/quote]
Last time I checked dunking still only counted for 2 points…go work on your jump shot.
that is probably his problem, you are already jumping too much. Cut that out for 8 weeks, and rather focus on a good strenght and plyometric program
[quote]pja wrote:
Airness wrote:
I’m 5’10", 165lbs and have a standing 30" vertical. Can just touch a 10’2" rim standing. Can dunk bringing up the ball off one foot and can make an alley oop dunk off two feet. (These are all on 10’2" rims) My problem is I can’t dunk bringing the ball up off two feet, could it be problems with technique or just weak upper body? I can get around 4-6" above the 10’2" rim which is probably 6-8" above a regulation one.
As for lifting, I’ve been doing it on and off, never really sticked to a program for more than 3 weeks but now I’m committed to start a program and jump higher and get stronger. I’m probably going to do Defranco’s Skinny Bastard program to get some strength gains. Any advice would be appreciated.
Last time I checked dunking still only counted for 2 points…go work on your jump shot.
[/quote]
i think we already had that conversation on this thread. he asked how he can increase his vertical, not how to become a better basketball player.
waitin to see how you have been doin airness.
I’m on a fat loss phase despite ONLY having been 180lbs before… I’m around 170lbs now, I want to get rid of any unwanted fat on my gut. Lifting consistently now but I have NO IDEA WHY MY VERTICAL HAS ACTUALLY DECREASED!! Since last time I fell down from this stupid shaky rim at school because I grabbed it with two hands and it shook too much I fell down and hurt my wrist, I think I’m a bit scared to try grabbing it with two hands again, which means I’m around 2" from dunking AGAIN… This is really frustrating… but in the mean time I’ve been working on my game a lot and have been working on increasing the range in my shots and especially defense so I’ve lost something but gained something else.
I just think it’s my approach though and I’m confident I’ll be dunking (one handed) again by the end of my summer holidays. I gotta work on my gather, I think I’m taking too much time to gather on my two footed jumps… Here’s my workout plan though
Sample day- Three times a week full body workout
Box Squats 2-3 sets of 8-12 reps
Pull ups 4 sets of eccentric lowerings
Romanian Deadlifts 2-3 sets of 8-10 reps
Dumbbell Bench 2-3 sets of 8-12 reps
Bicep Curls 2 sets of 8-10 reps
Overhead dumbbell press 2 sets of 8-10
Tricep Exercise 2 sets of 8-10 reps
Further update on my progress though:
Although I haven’t been able to jump as high as I used to 2 months ago, but I can actually jump FURTHER away from the basket off 2 feet and still able to nip/touch the rim… I can jump from behind the dotted semi circle line and nip the rim now… which is VERY VERY strange considering I couldn’t do this when I dunked… Maybe it’s because I’m not consistent in the way I jump and how I try to convert horizontal speed into vertical force…
Hope to post some GOOD progress soon.
[quote]Airness wrote:
I’m on a fat loss phase despite ONLY having been 180lbs before… I’m around 170lbs now, I want to get rid of any unwanted fat on my gut. Lifting consistently now but I have NO IDEA WHY MY VERTICAL HAS ACTUALLY DECREASED!! Since last time I fell down from this stupid shaky rim at school because I grabbed it with two hands and it shook too much I fell down and hurt my wrist, I think I’m a bit scared to try grabbing it with two hands again, which means I’m around 2" from dunking AGAIN… This is really frustrating… but in the mean time I’ve been working on my game a lot and have been working on increasing the range in my shots and especially defense so I’ve lost something but gained something else.
I just think it’s my approach though and I’m confident I’ll be dunking (one handed) again by the end of my summer holidays. I gotta work on my gather, I think I’m taking too much time to gather on my two footed jumps… Here’s my workout plan though
Sample day- Three times a week full body workout
Box Squats 2-3 sets of 8-12 reps
Pull ups 4 sets of eccentric lowerings
Romanian Deadlifts 2-3 sets of 8-10 reps
Dumbbell Bench 2-3 sets of 8-12 reps
Bicep Curls 2 sets of 8-10 reps
Overhead dumbbell press 2 sets of 8-10
Tricep Exercise 2 sets of 8-10 reps
Further update on my progress though:
Although I haven’t been able to jump as high as I used to 2 months ago, but I can actually jump FURTHER away from the basket off 2 feet and still able to nip/touch the rim… I can jump from behind the dotted semi circle line and nip the rim now… which is VERY VERY strange considering I couldn’t do this when I dunked… Maybe it’s because I’m not consistent in the way I jump and how I try to convert horizontal speed into vertical force…
Hope to post some GOOD progress soon.
[/quote]
Keep it up Airness!
Some thoughts:
Try the box squats only once a week & add some front squats in. Or if your form is great, then do the regular back squat. 3x is too much, you need to recover too! Good luck, mix it up with the reps as well.
LRV
Yeah, I’m actually going to start rotating the reps schemes and the workload, so it’s going to be something like this…
Monday- 2 sets of 10-12
Wednesday- 3 sets of 8-10
Friday-4 sets of 6-8
Obviously Monday will be my lightest day and Friday will be my heavy day.
Hey guys, I just posted this in Chad Waterbury’s locker, but I thought I should post it again here to see what you all thought about it.
Chad,
First, I would like to apologize for the length of this article. I know you dont have the time to read all of it but please do your best because i am desperate for your advice. I am a 16 year old male interested in increasing explosive power and also strength and hypertrophy.
I am an elite competitive basketball player, and therefore have “outside intrests” other than lifting. I have been training on-court every day for 2-3 hours on top of my weights. This is my split:
Mon:Upper Body 3x8 and Speed training on track
Tues:Upper Body 8x3
Wed:Lower Body
Thurs:Upper Body 4x6
Fri:Upper Body 2x12 and Speed Training on track
Sat:Lower Body
Sun: OFF everything, including basketball
Please keep in mind that I am following my basketball routine on each day except sunday.
I have followed your parameters for HFT in your create your own HFT program article for all of my upper body days, but have decided to train my lower body “Kelly Baggett Style”.I also only train lower body twice per week in addition to two speed training workouts because i want to allow sufficient recovery for my basketball… I have found that total body workouts are far too stressful.
To give you an idea, my Upper body days look like this:
A:Bench Press Variation
B:Upper Back
C:Shoulder
D:Bicep or Tricep, depending on day
My Lower Body is as follows
Workout 1: Clean/Snatch, Squat, Depth Jump
Workout 2: Box Squat w/ Bands, Bulgarian squat, Reactive Jump Squat
Workout 3: 50-Rep-Rhythm Squat, Deadlift, Med Ball Scoop Toss.
The Lower body workouts are to be cycled as 1,2,3,1,2,3 etc.
I have been doing this routine for the past week and am planning on continuing for the next four weeks (total of 5 weeks) in order to get ready for basketball season.
Finally, I am aware that many people view this program as easy overtraining. I know that it is hard but i listen to my body and take rests when i need to. I also feel that i recover very quickly.
Chad I would greatly appreciate it if you took a look at this program and helped me where possible. I have put it together myself and I feel that I need advice from a professional such as yourself. Another question I have is that i wanted to use the parameters of Quattro Dynamo for my four upper body lifting days, with a heavy day, endurance day, Hypertrophy day, and explosive day. Would this approach be possible with my program?
Thanks Chad, my appologies for the length. Any advice you could give would be greatly appreciated.
tajam, i have a few comments about your workouts. first off, it does seem like your overtraining if your playin ball every day. also, quattro dynamo is a hypertrophy based program if im not mistaken and you might be better off with a more strength based program, especially for your legs if basketball is your main objective. i really like mike robertsons designer athlete program.
airness, i agree with badass and would say the same with you about leg workouts. i would do 2 heavy days a week instead of 3 days of varying reps/sets. whether its box and back squats or back and front squats, i’d go with two days. have you used any of defranco’s or kelly baggetts programs? both are great. good luck.
I’m actually going to try and G-Flux it this week or next week… I’m going to have 4 days of weights, 2 days of Basketball (pickup games)/GPP… But I have a few worries…
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I might not be eating enough… but actually, this wouldn’t be a big problem… because if I’m not eating enough, I probably won’t be able to handle the high volume.
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I don’t want to get fat lol… I am just about finished with my fat loss phase of around 8 weeks of diet… I can kind of see a 2-4 pack now but there is still a bit of fat that jiggles (VERY MINIMAL though), I was wondering if I bump the caloric intake up and bump the exercise activity up whilst eating CLEAN FOODS and loads of FRUITS and VEGETABLES. I think this won’t be a problem hopefully…
Does anyone have any examples of leg workouts they have done using kelly baggett’s routines?
[quote]tajam wrote:
Does anyone have any examples of leg workouts they have done using kelly baggett’s routines?[/quote]
tajam, there is one example in this article that vision found.
http://www.elitefts.com/documents/simple_man.htm
i stronly suggest you get his vertical development bible. it gives you a number of workouts and you will be able to figure out what you need to work on most, strength or reactivity. i think everybody who has it found it to be a good buy.
Holy shit SquatDr what height are you? If your 6 foot you are nearly headbutting the rim. Thats insane.
Also I assume by your chosen nickname you are good at squatting. Numbers? What sort of height were you jumping untrained, ie how much of a part did genetics play? Just gobsmacked…