[quote]adarqui wrote:
ale ale jandro ale ale jandro.
12" RVJ, getting up nasty.
ya my deadlift is whack but it transfers, its all good homiez.
peace, happy verting!@$!@[/quote]
How many workouts per week do you do to maintain your vert, or are you trying to get it higher?[/quote]
sup, well right now i’m in a concentrated strength block, so im using the RE method to boost up my strength/hypertrophy as much as possibly by dec 14… i workout every day… each one of these is a day: squat, upper, deadlift, upper, repeat
goal is 225 x 20 on squat @ 153-154 lb by dec 14, then im moving into a peaking block using max effort singles & high volume plyos to try and squeeze out as much inches on vert as possible by jan 1.
it’s def a high backboard, i’m thinking like 9’4 at the bottom of the pad? 9’6 normal without the pad? i wanna hit my head on it… pretty close on the jump at 26s, i didn’t jump as good today though as i should have, so im optimistic i can hit it on wednesday.
Does any1 know anything about vertical jump technique? heres a video of me grabbing the rim, what do I need to change technique wise,do i need to get lower? thanks…ok for some reason I cant upload the video to youtube, so if any of you guys know anything about vertical technique pls pm me so I can e-mail it to you. ta.
Hi all, ive been trying to sift thru all the information on this board, but its a LOT! can anyone explain the difference between reactive dominant vs. force dominant? I’m 6’1 and can dunk with 1 step pretty easily, but im trying to get my vert high enough to do monster dunks in traffic…also, any way to learn to become a one footed jumper? Im trying to sort out the best vert program and i know u all have contributed heaps of info but im struggling to find the right one for my body type/ goals, etc. If i’m just being lazy and need to read more lemme know, just a lot of info to consolidate.
the vertical jump bible has the most comprehensive information on determining your strengths and weaknesses with regards to vertical jump that i’ve seen. you can find it on the internet to purchase or whatever.
dude the vert jump bible is ballin. so much good info…i always wondered why some people were two footed vs. 1 footed jumpers, never had a satisfactory answer til now. Excited to tailor a program to my needs…however, someone mentioned in another thread that plyos can exacerbate tendonitis, which i have badly in my knees. any thoughts on the matter, ie how to avoid it? taking ibuprofen before every workout or time i ball probably isnt a good long term solution.
[quote]Jimmy6 wrote:
dude the vert jump bible is ballin. so much good info…i always wondered why some people were two footed vs. 1 footed jumpers, never had a satisfactory answer til now. Excited to tailor a program to my needs…however, someone mentioned in another thread that plyos can exacerbate tendonitis, which i have badly in my knees. any thoughts on the matter, ie how to avoid it? taking ibuprofen before every workout or time i ball probably isnt a good long term solution.[/quote]
don’t do intense plyos if you have any “inhibitory ailments”, it just becomes pointless… stick to lower level reactive work like MR (multi response ie rebounding) tuck jumps, MR pogos, RFI line hops (speed line hops), double & single leg jumps, short sprints, etc… just submax all of that stuff until you get your knees under control, submax impacts done for high reps can really help with tendon issues, it’s alot of blood flow & alot of “good stress” on the tendons… increase intensity as you get healthier.
plyometrics (depth jumps/depth drops/bounds) are too intense when you have issues like that, the forces you experience can be much greater than you are ready for (supramaximal when using higher boxes)… with lower level reactive movements you won’t have that problem, since each movement is limited by your ability to produce force…
inhibitory signals relegate plyometrics/“shock” to useless, since the idea here is to override inhibitory signals & call upon greater motor unit recruitment than you are used too.
Im 17 years old , 5ft11 175 lbs. I have around 10% body fat and i could dunk a basketball maybe 50% of the time I try. I’m telling you that because I really dont know my vertical.I’ve always been super athletic my whole life. Dunking and being fast just came naturally. I’ve never really worked out my legs either. I tried squatting the other day and my max was like 140 5 times. I have a full year offseason to work on my vertical/speed. What exercises you guys Think I should do ? and how many reps and stuff like that . thanks. and im also planning to do some plyometrics in July 2011
Im 17 years old , 5ft11 175 lbs. I have around 10% body fat and i could dunk a basketball maybe 50% of the time I try. I’m telling you that because I really dont know my vertical.I’ve always been super athletic my whole life. Dunking and being fast just came naturally. I’ve never really worked out my legs either. I tried squatting the other day and my max was like 140 5 times. I have a full year offseason to work on my vertical/speed. What exercises you guys Think I should do ? and how many reps and stuff like that . thanks. and im also planning to do some plyometrics in July 2011[/quote]
barbell squat, barbell lunge, barbell calf raise… plus upper body (at least dips/pullups etc)… rep ranges vary, but just keep it simple and rotate through a few volumes (4x10, 2-3x8, working up to a heavy 1x5) for now… your main concern is staying athletic, jumping, sprinting, etc, lifting is general don’t become obsessed, but you definitely want to improve your 1RM in all lifts.
Im 17 years old , 5ft11 175 lbs. I have around 10% body fat and i could dunk a basketball maybe 50% of the time I try. I’m telling you that because I really dont know my vertical.I’ve always been super athletic my whole life. Dunking and being fast just came naturally. I’ve never really worked out my legs either. I tried squatting the other day and my max was like 140 5 times. I have a full year offseason to work on my vertical/speed. What exercises you guys Think I should do ? and how many reps and stuff like that . thanks. and im also planning to do some plyometrics in July 2011[/quote]
barbell squat, barbell lunge, barbell calf raise… plus upper body (at least dips/pullups etc)… rep ranges vary, but just keep it simple and rotate through a few volumes (4x10, 2-3x8, working up to a heavy 1x5) for now… your main concern is staying athletic, jumping, sprinting, etc, lifting is general don’t become obsessed, but you definitely want to improve your 1RM in all lifts.
peace[/quote]
Imma try the 5/3/1 method , it seems good , imma update with results every week or something
Im 17 years old , 5ft11 175 lbs. I have around 10% body fat and i could dunk a basketball maybe 50% of the time I try. I’m telling you that because I really dont know my vertical.I’ve always been super athletic my whole life. Dunking and being fast just came naturally. I’ve never really worked out my legs either. I tried squatting the other day and my max was like 140 5 times. I have a full year offseason to work on my vertical/speed. What exercises you guys Think I should do ? and how many reps and stuff like that . thanks. and im also planning to do some plyometrics in July 2011[/quote]
barbell squat, barbell lunge, barbell calf raise… plus upper body (at least dips/pullups etc)… rep ranges vary, but just keep it simple and rotate through a few volumes (4x10, 2-3x8, working up to a heavy 1x5) for now… your main concern is staying athletic, jumping, sprinting, etc, lifting is general don’t become obsessed, but you definitely want to improve your 1RM in all lifts.
peace[/quote]
Imma try the 5/3/1 method , it seems good , imma update with results every week or something
[/quote]
you squat 80% of your BW for 5 reps and are going to do 5/3/1, awesome, makes no sense, but good luck.
Im 17 years old , 5ft11 175 lbs. I have around 10% body fat and i could dunk a basketball maybe 50% of the time I try. I’m telling you that because I really dont know my vertical.I’ve always been super athletic my whole life. Dunking and being fast just came naturally. I’ve never really worked out my legs either. I tried squatting the other day and my max was like 140 5 times. I have a full year offseason to work on my vertical/speed. What exercises you guys Think I should do ? and how many reps and stuff like that . thanks. and im also planning to do some plyometrics in July 2011[/quote]
If you are interested in bball performance worrying about jumping higher seems pointless.
