my journey to a nasty vertical

[thriller]

first my routen is open for opinions.

right now i am able to dunk one foot take off (5'8" ,181,16)
and i am close with a two foot take off when going for a lob (can get the ball over the rim but just need alittle higher)
iv never trained my vert serious so this will be the first time.

ps iv already started it and seen results.

monday heavy: squats or lungs, or both and deadlifts, and sldl

tuesday: upperbody and abs

wednesday: destory my calves

thursday: the first week its ply and then the next week i do upperbody. (right now dont want to do vary much plys) and abs

friday light: squats and lungs for balance using swissball ex squating on swissball, doing balgarian split squats and putting my rasied foot on the ball (thats a hard one)

saturday: every week that i do plys i do upperbody on saturday and abs.

sunday: sleep sleep sleep sleep sleep sleep

so what all you ppl think

thanks in advance

 

[jerkbox]

if your number one goal is to get your vert up, think about getting a medicine ball, and doing plyos with it. I think I read somewhere that Horace Grant could dunk an 18 lb medicine ball.... isn't it hard doing plyos the day after you kill your calves? I think i might do the plyos, then hit the calves same day. but whatever works , good luck

 

[coolcolj]

don't train like a bodybuilder, it won't work

try and work your whole body in every session. You don't use individual muscles in sports

 

[madhops22]

Sup thrillah

Sup son,
First of all...IT'S AL ABOUT THE T-DOT!!!
Now to your routine...I think that low body weight is a key to hops. Look at skinny buggers like Keon Clark and Darius Miles! Also, plyometrics should be your focus in your training regimine. Do plyos with weights or a medicine ball to strengthen your legs and train your muscles to use more force to jump. Also, when doing squats - go down slowly and Power yourself back up as quickly as you can. Focus on SPEED, not weight when you do them. Also, try wind sprints...they are amazing for fast twitch leg muscles!

Good luck son,

madhops22

 

[thriller]

well my opinion with plys is that they make you jump quicker and they perfect your form. i think weight training gives you more power to jump high. so its the off season now but when the on season is coming i will concentrate alot more on plys and lower weighted excerises for exploseiveness.

ps im looking for a medicine ball but i cant afford it right now.

pps thats what i was thinking about the plys after the calves but i didnt know when i should put it in the routine. i guess ill do it on the same day.
thanks peeps

 

[thriller]

Re: Sup thrillah

Sup son,
First of all...IT'S AL ABOUT THE T-DOT!!!
Now to your routine...I think that low body weight is a key to hops. Look at skinny buggers like Keon Clark and Darius Miles! Also, plyometrics should be your focus in your training regimine. Do plyos with weights or a medicine ball to strengthen your legs and train your muscles to use more force to jump. Also, when doing squats - go down slowly and Power yourself back up as quickly as you can. Focus on SPEED, not weight when you do them. Also, try wind sprints...they are amazing for fast twitch leg muscles!

Good luck son,

madhops22

whad up kid.

where you at in the t. dot. i live in mississauga but i play for scarborough blues. we won the provincials this year 16 and under.
did you reach hoop it up this year?
my team won that to the 17 and under division
what school you go to?
peace
1

 

[jerkbox]

well my opinion with plys is that they make you jump quicker and they perfect your form. i think weight training gives you more power to jump high. so its the off

think of it this way, doing plyos increases your ability to create explosive power very quickly. Lifting heavy weights increases your ability to create more power, not neccessarily quickly. Kind of like the power of a 400hp sports car vs the power of a 400hp Mack truck. you want to create explosive power. With plyos, you are training your body to reach that maximum thrust as quickly as possible.

.I think that low body weight is a key to hops

this is also very true.....gain 5 lbs and you will notice it in your vertical and probably your 40 times

 

[coolcolj]

I like to think plyos are the finishing touch once you have maxed out your strength and rate of force developement. 6 months of plyos is al you need to hone your stretch reflex.

Before you get there though, full squat your as off - front and back. Do olympic lift hybrids for rate of force developement.

You can stick with your plyos, but when we meet at the rim, I'm going through you

 

[thriller]

k i dont get it. at first saying i should do more plyos now all i need is six months of them.

should i stick with what im doing or go with more plyos even though its more of hte off season

 

[coolcolj]

I didn't say that, someone else must have!

I said plyos are best done after you have reached 2-3 times bodyweight squat strength, and have maxed out your rate of force developement

test your jump with a dip, and then without a dip (start from knees bent)

the difference will tell you if you need more strnegth work or more plyo work.

 

[jerkbox]

k i dont get it. at first saying i should do more plyos now all i need is six months of them.

i think you should do more plyos, and at 16 or 17 you could use a few years of doing this in the off season under your belt. Heavy squats are gonna help too, however IMO if you start putting on too much bodywieght, even muscle you are gonna lose inches on your vertical.

Now, I don't know your body type, etc. My point is if you are say 6' 180, and doing plyos, you are gonna have more jumping ability than if you are doing just heavy squats putting on more bodywieght. But, at your age, both movements would be beneficial. I would just focus more on plyos if your goal is to increase your vertical.

also, when you are doing squats, try to do them as explosively as possible. Squat down at a normal rate, and then explode up as quickly as possible. Some basketball players even do jump squats with a light barbell....although, I've never tried them.

cleans and clean and jerks are also awesome for overall exposive strength, and they are similar to the movement of going up to the rim two handed.

 

[thriller]

and a nother reason why i dont think i need plyos right now is the fact that i play basketball atleast three hours a day.
playing that much i dont think im going to loss my vert.

 

[teen1216]

I would go with what coolcolj said and go with squats until you can squat a helluva lot.

 

[thriller]

thats what im trying to do
i want to get up to doing reps with a high 300 lb + weight
i could probably max out right now just over a 300+.

 

[coolcolj]

aim for 405 lbs ass to the grass back squats for 5 reps - 4 big plates

and at least a 315 lb full front squat for 5 reps. I think the front squat has better transfer to the power clea and thus your vert.

do them really fast as well, control the negative though, but since a full squat is a long way down, you can pretty much go down fairly fast.

I like deep squats because the sticking point at parallel slows you down when you explode off the bottom, so it makes it safer, plus you stretch out and hit your hamstrings

 

[thriller]

alright so right now it is ok just to stick to mostly heavy (and sometimes light weights on my light week) weights. till i can get as strong as possible at this point then i can concentrate on plyos.
thanks for the advice if i got htis wrong please say something.
peace