My brother would like to increae his vertical and I was hoping I could get some advice here. Is it necessary to have days dedicated to legs? What would be an optimal way to split up his weekly training? He currently workouts fullbody 3-4x a week on top of his practice. Any help would be appreciated
[quote]xXSeraphimXx wrote:
My brother would like to increae his vertical and I was hoping I could get some advice here. Is it necessary to have days dedicated to legs? What would be an optimal way to split up his weekly training? He currently workouts fullbody 3-4x a week on top of his practice. Any help would be appreciated[/quote]
ok good idea. I’ll give that a try. I was shooting around in the gym to warm up before my squats when the other guys in there asked me if I wanted to play some 2 on 2. I told them sure one game as my warm up before my squats… turned out to be an hour long game of me running all over the court grabbing every loose ball I could lol.
My legs were so smoked because thats the most ball I’ve played in 2010. Warmed up and did my first work set at 295 but my legs were jelly. Just decided to call it a day right there after set number “1”. I’ll definitely start adding that stuff into my routine next week.
I measured my reach and my standing reach is 90"… I can stand flat foot with no step and snap the rim so thats like 122" (roughly?) so that means a vert of 32"? maybe by 38 I could throw one down? What do you think?
.greg.
[quote]gregron wrote:
[quote]xXSeraphimXx wrote:
My brother would like to increae his vertical and I was hoping I could get some advice here. Is it necessary to have days dedicated to legs? What would be an optimal way to split up his weekly training? He currently workouts fullbody 3-4x a week on top of his practice. Any help would be appreciated[/quote]
ok good idea. I’ll give that a try. I was shooting around in the gym to warm up before my squats when the other guys in there asked me if I wanted to play some 2 on 2. I told them sure one game as my warm up before my squats… turned out to be an hour long game of me running all over the court grabbing every loose ball I could lol.
My legs were so smoked because thats the most ball I’ve played in 2010. Warmed up and did my first work set at 295 but my legs were jelly. Just decided to call it a day right there after set number “1”. I’ll definitely start adding that stuff into my routine next week.
I measured my reach and my standing reach is 90"… I can stand flat foot with no step and snap the rim so thats like 122" (roughly?) so that means a vert of 32"? maybe by 38 I could throw one down? What do you think?
.greg.[/quote]
First, I’m guessing you meant to quote me, haha? How tall are you? Our standing reaches are the exact same. I can’t dunk from a standstill anymore [hopefully I will be able to again], but can grab the rim and can dunk 2-hands off of a drop step and my running vert right now is a bit over 38". Can you grab the rim with 2 hands off of the run? If so you’re probably a few inches away.
[quote]xXSeraphimXx wrote:
My brother would like to increae his vertical and I was hoping I could get some advice here. Is it necessary to have days dedicated to legs? What would be an optimal way to split up his weekly training? He currently workouts fullbody 3-4x a week on top of his practice. Any help would be appreciated[/quote]
Here ya go:
[quote]Knowing that youâ??re probably gonna ditch what Iâ??m fixing to say in favor of a bunch of complicated BS that will take you the next 6 months of your training time to figure out, hereâ??s a very simple answer as to what Iâ??d recommend you do:
-
Get stronger. Until youâ??re going all the way down with 300 lbs on your back you simply donâ??t have the raw horsepower necessary to blast 192 lbs up in the air like youâ??d want.
-
After you accomplish #1, shift into more explosive work.
-
There is an easy (fast) way and a hard (long) way to accomplish the above.
A: The easy way consists of going to the gym every monday and friday or Monday and Thursday. On one day knock out sets of 5 in the squat followed by some Glute Hams for sets of 6-8. On the other day knock out sets of 6-8 in the bulgarian split squat followed by some more glute hams.
Maybe do some light squats as well just to keep the feel of the movement. Try to put more weight on the bar everytime you hit Mondays workout. Do this until you can throw around 300 for reps.
Prior to your workouts on Monday and Friday, as well as on Wednesday, do a low volume of some garden variety plyometric drills such as a few sets of lateral jumps, low squat hops and low box depth jumps or whatever else you want. They all do pretty much the same
B: Iâ??ll let others tell you about the hard way.
- Once you have accomplished #3 you will now have a bigger motor in your car and can then focus on modifying that motor to get the most out of it.
4A. Keep the same basic schedule in place. Monday and Thursday or Monday and Friday etc. On one day do some depth jumps followed by some wave loaded jump squats for sets of 5 for a total of 4-5 sets of depth jumps and 8 sets of squats. The squat weights will vary between 20-50% of your max.
Do one set with more weight followed by one set with lighter weight and alternate back and forth until youâ??ve done all 8 sets. At the very end of your workout you might do a few sets of 3 reps with 80% of your squat, as well as a few glutehams, just to maintain your strength.
4B. On the other weekly workout make it a workout based around jumping and sprinting for PRs. Simply go out and get warmed up and try to jump as high as possible from a variety of starts (running, single leg, standing, bouncing off a box). Maybe add in some sprints if you want.
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When you no longer are getting consistent weekly results from 4A and 4B (which might take 3 weeks and might take a couple of months), then itâ??s time to start over with #1.
-
Keep repeating Steps 1 through 5 for as many years as you like until you either get to where you want to be or until you get old, gray and worn out[/quote]
[quote]WhiteFlash wrote:
[quote]gregron wrote:
[quote]xXSeraphimXx wrote:
My brother would like to increae his vertical and I was hoping I could get some advice here. Is it necessary to have days dedicated to legs? What would be an optimal way to split up his weekly training? He currently workouts fullbody 3-4x a week on top of his practice. Any help would be appreciated[/quote]
ok good idea. I’ll give that a try. I was shooting around in the gym to warm up before my squats when the other guys in there asked me if I wanted to play some 2 on 2. I told them sure one game as my warm up before my squats… turned out to be an hour long game of me running all over the court grabbing every loose ball I could lol.
My legs were so smoked because thats the most ball I’ve played in 2010. Warmed up and did my first work set at 295 but my legs were jelly. Just decided to call it a day right there after set number “1”. I’ll definitely start adding that stuff into my routine next week.
I measured my reach and my standing reach is 90"… I can stand flat foot with no step and snap the rim so thats like 122" (roughly?) so that means a vert of 32"? maybe by 38 I could throw one down? What do you think?
.greg.[/quote]
First, I’m guessing you meant to quote me, haha? How tall are you? Our standing reaches are the exact same. I can’t dunk from a standstill anymore [hopefully I will be able to again], but can grab the rim and can dunk 2-hands off of a drop step and my running vert right now is a bit over 38". Can you grab the rim with 2 hands off of the run? If so you’re probably a few inches away.[/quote]
yeah I ment to quote you but I’m not sure what happened? I am 5’11" (I’ve got a long torso and shorter arms I guess?)
I cant grab the rim with two hands. I feel akward reaching up with two hands when I jump but I think I just have to work on it. My two feet jump is way better than my one foot jump but I’ve started working on some single leg stuff like bulgarian split squats and some split squat jumps to build single leg jumping abilities.
I honestly just never jump and maybe playing some ball a little more will help me get my jumping under control.
.greg.
It’s just repetition man. It feels awkward 'cause you haven’t done it enough. Can you palm a ball, and if so can you control it in the air? That’ll make a big difference in your ability to dunk. I can’t maintain the palm in the air so most of my dunks are 2-handed.
I would just work on going up with 2-hands, getting used to going up 1-handed and 2-handed with the ball [it’ll feel really awkward of you’re not used to doing it], jumping off of 1 step, 2 steps, from the foul line, from the 3, etc… The more you do it [within reason] the more natural it’ll feel. Just keep working at it and check back with progress reports. Good luck mane.
hey guys, been a while since i posted in this forum but i have some questions i’m hoping i can get some insight on. Right now im working the “get strong as f**k” part of the equation and gaining weight. I’m not a naturally “springy” person and i notice that i HAVE NO DROPSTEP WHATSOEVER when i jump. i take one short step and then jump and i can normally touch rim after playing ball for at least 30-60 minutes.
so, my questions are
-
Is there anything i can do in the gym to aid in ankle “stiffness”? i’m not sure but i think this is a major contibuter in my lack of dropstop.
-
How do you guys warm-up before jumping? i realize that the only time i can actually touch rim is if I’ve been playing ball for at least 2 or 3 pickup games.
I’m like 5"10 so i think my best vert is close to 30" when i get rim.
[quote]WhiteFlash wrote:
It’s just repetition man. It feels awkward 'cause you haven’t done it enough. Can you palm a ball, and if so can you control it in the air? That’ll make a big difference in your ability to dunk. I can’t maintain the palm in the air so most of my dunks are 2-handed.
I would just work on going up with 2-hands, getting used to going up 1-handed and 2-handed with the ball [it’ll feel really awkward of you’re not used to doing it], jumping off of 1 step, 2 steps, from the foul line, from the 3, etc… The more you do it [within reason] the more natural it’ll feel. Just keep working at it and check back with progress reports. Good luck mane.[/quote]
I can kind of palm the ball. If I’m standing there with the ball I can palm it but if its slick it would be difficult to palm it and maintain control while jumping.
I’ll have to try all of those variations. I’m about to head to the gym so I’ll try different jumping styles before my workout as part of my warm up and see how it goes.
.greg.
Ok just got back from the gym. I hit up some jumps after shooting around for a bit. I wasnt getting as high today as I was last week but I was still able to up and snap the rim but couldnt quite hang on it. I did like 5 two handed jumps and could touch the rim with both hands barely.
After my workout I did two sets of 100 jumps with my 1lb jump rope, 10 burpees (while touching the roof w/both hands on my jump-18 inches) 50 jumps with my 2lb rope and then 10 four count mountain climbers.
I was feeling good on my two handed jumps during those sets but when I went back into the gym post workout I was jumping like I head lead weights on my feet. Gonna hit up back day tomorrow and give my legs a rest for leg day on thursday.
.greg.
Ok did some more jumping pre workout again today. I did a few flat foot standing jumps and probably 10-12 running jumps. I felt like I was really getting up there and having good hang time on most of them (for me anyway) I worked on jumping with two hands and was able to get the first knuckle of each middle finger over the rim which is the first time I’ve done that (probably 1-1.5" higher than normal)
Tomorrow is squat day so what would you guys reccomend for squatting? Should I try out some box squats (was re reading the first few pages of this thread and people were really talking up box squats) or should I try for speed with a low weight like 225? any suggestions?
.greg.
[quote]leadben wrote:
hey guys, been a while since i posted in this forum but i have some questions i’m hoping i can get some insight on. Right now im working the “get strong as f**k” part of the equation and gaining weight. I’m not a naturally “springy” person and i notice that i HAVE NO DROPSTEP WHATSOEVER when i jump. i take one short step and then jump and i can normally touch rim after playing ball for at least 30-60 minutes.
so, my questions are
-
Is there anything i can do in the gym to aid in ankle “stiffness”? i’m not sure but i think this is a major contibuter in my lack of dropstop.
-
How do you guys warm-up before jumping? i realize that the only time i can actually touch rim is if I’ve been playing ball for at least 2 or 3 pickup games.
I’m like 5"10 so i think my best vert is close to 30" when i get rim.[/quote]
Nope i’d guess 24 or so.
[quote]drewh wrote:
[quote]leadben wrote:
hey guys, been a while since i posted in this forum but i have some questions i’m hoping i can get some insight on. Right now im working the “get strong as f**k” part of the equation and gaining weight. I’m not a naturally “springy” person and i notice that i HAVE NO DROPSTEP WHATSOEVER when i jump. i take one short step and then jump and i can normally touch rim after playing ball for at least 30-60 minutes.
so, my questions are
-
Is there anything i can do in the gym to aid in ankle “stiffness”? i’m not sure but i think this is a major contibuter in my lack of dropstop.
-
How do you guys warm-up before jumping? i realize that the only time i can actually touch rim is if I’ve been playing ball for at least 2 or 3 pickup games.
I’m like 5"10 so i think my best vert is close to 30" when i get rim.[/quote]
Nope i’d guess 24 or so.[/quote]
x2
Unless you have T-Rex arms or something.
All depends on his reach. I’m 5’11" (71 inches) but have a reach of 90 inches (only 7’6") so for me to touch the rim its a 30 inch jump.
.greg.
ok. that’s fair. regardless. i still have no dropstep. i have a decent strength base, i can front squat 235 6times with strict form at a bw of just under 180, and that vert calculator gave me an estimate of 33-34 inches when i put in my best back squat so i’m clearly not transfering energy well. i have a short torso and relatively long femurs so i dont think it’s a lack of leverage.
i’ll try to make a video to get some evaluation. thanks in advance
whats your reach man? how high?
EDIT: I just remeasured my reach, because I was thinking about my shoulder situation… 90.5 inches with my left arm and 92 inches with my right arm. I had shoulder surgery back in October and dont have the same type of mobility and ROM that in my left that I do in my right.
.greg.
my reach was 7’ 6" last i checked but i was sixteen at the time and im nineteen now. that’s why i said 30 but i might’ve grown more than i thot.
^^well get out a tape measurer and find out
.greg.
Got my wrist over the rim!
[quote]leadben wrote:
ok. that’s fair. regardless. i still have no dropstep. i have a decent strength base, i can front squat 235 6times with strict form at a bw of just under 180, and that vert calculator gave me an estimate of 33-34 inches when i put in my best back squat so i’m clearly not transfering energy well. i have a short torso and relatively long femurs so i dont think it’s a lack of leverage.
i’ll try to make a video to get some evaluation. thanks in advance[/quote]
235lbs for 6reps @ 180lbs gives you a 33-34 vert? Whats your back squat? Seems really high for not that much strength imo.
My vert is 33.5" and I’ve front squated 150kg x 6reps, 170kg x 1rep deeper then any mofo @ 90kg morning weight, 92-93kg with clothes and lifting shoes. 201kg back squat also. I purely work OLifts and my standing vert pretty rock solid…but my running jump on the other hand is poor due to lack of technique and no conversion from my power…
2.9M standing broad jump. I did 2.95cm the other day! I want to clear 3M on concrete. I’m sure I could do 3M in to a stand pit due to the better landing you get on sand.
You guys got any drills I can do increase my running vert? Seems I’ll dunk from standing then a run up due to my p!ss poor running jump technique. I rarely practice it but would really like to practice it 1-2x a week after the British with something a bit more ‘focused’ then just trying to dunk it over and over again if possible! Cheers guys!
Koing
Koing, just practice taking off from an approach. 1 step 2-footed, 1 step 1-footed, 2 step 2-footed, etc… The more you do it the more natural you feel. Also, there’s probably no need to go further than 4 or 5 steps out.