Vertical Jump Program Help

[shadowmaster]

I tried posting this in the Young Athletes Forum, but it seems that there's no activity there...

Well this is my first thread on the forums...so Hi!

Basically, my dream is to dunk. I'll do anything to slam that spherical object. I'm 14 and 6'0" muscular, have been weight training (whole body) seriously since I was 12, and have been doing plyometric training since December '07. I've had plenty of personal trainers and know my way around a gym. I have a home gym fitted with a standard bench, swiss ball, medicine ballfree weights, adjustable weights, and the Vectra II Home Gym System. I have a lot of free space in my basement and flat backyard. For plyometric training, I have pants that weights can be slipped into, a jump rope, and the Strength(R) Shoe (basically a comfortable shoe with a platform on the toe section).

I've been working on my vertical jump since February. Besides Upper Body and Abs, its all I'm planning to do on the basketball offseason. I had a personal trainer teach me the basics and gave me the following workout, which I have increased in weight a bit. (roughly):

You'll find that it is quite basic and is lacking a lot of plyo.

4 sets of Leg Press - 195 pounds - 20 reps
4 sets of squatting jump; jump as high as you can off 2 legs - 20 reps

3 sets of Step-Ups - 20 pounds in each hand - 20 reps (40 for both legs)
3 sets of Split Jumps (not too good at them)

3 sets of Squats - 20 reps - 50 pounds (I know.....)
2 sets of Lunges 30 pounds in each hand - 40

2 sets of Hip flexors - 25 pounds - 20 reps
3 sets of Leg Extensions 110 pounds - 20 reps

2 sets of hamstring curls - 30 pounds - 20 reps
jump rope

I then do a long ab workout which I dont care to list

Mon cardio
Tues Upper Body
Wed cardio
Thurs rest
Fri above workout
Sat Upper Body
Sun above workout


I alternate between the pairs which is kind of illustrate with the spacing. I am very good shape, good endurance, and was easily the fastet on my team, and was starting center for my freshman team. I am very dedicated to exercising and manage my time very well. I also joined spring track and ran XC. I am asking you guys for help on a very fast working, brutal vertical jump program so that I can dunk, gain confidence, and make varsity as a sophmore.

Thanks. Also, if I left out material, I'll edit and add it.

 

[davidjr74]

I'm 6'0 just like. 17 years old though. I'm almost dunking!! I'm so close. I can grab the 10 foot rim.

Alright heres what got my vertical up 5" really quick. In like 2-3 monthes I think. I improved my Squat. Thats it. Divide your weight/squat to get your ratio and keep improving upon that.

Also- Box squats are key to a good vertical jump! Get that up to. Get a box, not a bench, that is parallel. When you box squat, you SIT BACK! with your hips not touch and go.

That should help.

 

[shadowmaster]

thanks, I think I have a platform that would do well for the multitude of plyo drills that use a box. The reason I can't do heavy squats is because my form is absolutely terrible, I have to work on it. But, eventually I'll increase the weight to a proper zone.

If I get a running start, I can hang on the rim pretty easily, I rekon about 5-6 inches left...?

This is kind of a separate issue, but since I've started spring Track, my standing (and to a lesser degree, running start) vertical jump has been suffering. I don't know if its because I haven't been running long distances since XC, or its because my lower back is hurting, but I can see a difference since I began. It could also be that my body is now in "running mode" and not "offseason basketball mode".

 

[Microwave8]

I'm 16yrs old and 5ft 9in. I can dunk a women's ball. Try one legged squats with heavy weights and make sure they are explosive. That really helped me. I would do 3 sets of 12 with each leg. Find the right weight for you and that should help.

 

[shadowmaster]

what would be a good starting weight for this program (I am ~150 pounds)?

Well, I'd like some more feedback on my program, an upperbody/ab workout that suits increasing vertical jumping, and exercises (or otherwise) that I should do. I've also set a deadline, which you may critique, for the dunk. May 8th, 2008.

-shadowmaster

 

[Microwave8]

I don't really know how strong you are so find a weight thats uncomfortable and push yourself. Just don't pick a weight that you can't handle. Make sure they are explosive too. Thats the most important thing. You better work really hard if you want to get it done by May 8th.

 

[cutie_tech123]

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[gabe8806]

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lol hahaha

good luck to guy who posted this u just gotta work your as off i just wanted to throw in that spam on top of me lol

 

[jumpprogram]

One of the things to look out for when doing plyometric training, which I learn the hard way is to make sure you have strong joints and tendons because you'll be adding a LOT of stress on them and if they're weak you can risk injuring your self, which will cause delays in seeing improvements. As far as weight training goes, you should focus on lifting weights that are 85% of your 1 max rep, and focus on SPEED and quality of the exercise. The faster you're able to lift the weight the more stress you put on the muscle and the stronger they will become.