my journey to a nasty vertical

[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