Vertical Jump Programs...

[Duck Rodgers]

My advice is to avoid the gimmicks such as ankle weights

How dare you. I probably haven't thought about ankle weights since I was 12. Thanks for bringing back the bad memories of my skin peeling off because I thought(for a few weeks at least) wearing those clunkers 24/7 would turn me into Superman.

 

[BluesRocker]

How dare you. I probably haven't thought about ankle weights since I was 12. Thanks for bringing back the bad memories of my skin peeling off because I thought(for a few weeks at least) wearing those clunkers 24/7 would turn me into Superman.

Funny thing is , society still has ankle weights and many more gimmicky things now than we did back then. Too much b.s. out there being sold.

 

[Archie Moses]

Well I was just guessing on the knee. But I would venture to guess that a large percentage on this board have had the same surgery since it is common.

So I was right on the height. 6'4"1/2 is the same with shoes on as 6'6"

Anyone that height should dunk who is reasonable athletic.

3 months is fast to be dunking that is about when I felt better and starting doing stuff before tearing again.

I love how everyone says stuff like, "Yeah, you're tall, that's why you can dunk." Or maybe I could be tall and able to jump, after all, I first dunked the summer after my freshman year in high school when I was 6 foot at best.

When I dunked 3 months after ACL, it was nothing special, I just wanted to see if I could do it.

https://www.youtube.com/watch?v=33XBhwVPlpc

 

[BluesRocker]

I know where that gym is at. Thats the Orem one right? On the end with the bent rim?

 

[Deleted member 848]

Im 6'4.5", and I can't dunk.


I am also horrifically out of shape, and grew up playing soccer as opposed to basketball. Starting to get back into the hang of working out and what not, however.

 

[Archie Moses]

I know where that gym is at. Thats the Orem one right? On the end with the bent rim?

No. But the rim is garbage at this gym.

 

[BluesRocker]

No. But the rim is garbage at this gym.

What one is it? I wanna stock you, then goose you on the court. Then reach in for a reach around.

 

[ema]

My advice is to avoid the gimmicks such as ankle weights and those shoe attachments that make you walk tippy toed.

Spend most of your time practicing jumping.

Spend your other time working on your thighs with weights and, running and jump roping. Calfs are not as important for jumping as made to believe. Look at great jumpers such as Jordan and Lebron. Small calfs.

If you want to peak, then work on every part of your body. Everything is connected so your body will function better if all the parts are strong. But don't build a huge upper body.

Get your weight down and your body fat percentage down.

Also jump rope a lot. Get good at it.


My work out routine in high school was run a mile, go practice jumping, go leg press, go back to practice jumping, go jump rope, go practice jumping again. I would do that every other day, and also reduced my leg presses to once a week after a while. I would try to get my thighs as warm and full of blood as a could to get maximum height. I later messed with losing weight and noticed a big difference in how high I got. My peak at 190 lbs 6'0", standing reach 7'10', I could dunk easily with two hands. My vert was 38". I could dunk at 15 and peaked about 23. My sophmore year I went from barely touching the rim to barely dunking. The rest of the time was a struggle to gain a few more inches and dunking a little more easily.

It was hard to keep from getting bigger though. I put on more muscle and got up to 220. I could still get up on the rim with two hands but could only dunk one handed. So I lost some vert max from having too much weight for my body type. My ideal weight is 190-200. My only reget was that I wanted to much muscle on my upper body. I think that if I would have been lighter up top I probably could have got higher. So maybe I should have took it down to 180 if I wanted maximum height. But it's a little give and take. Having more muscle will help in other areas.

It's pretty simple really. Create strength in the legs + be light weight + technique

Now I have bad knees and can only grab one handed anymore.

Enjoy young legs to the fullest while they last.

Thanks, BluesRocker, wonderful post.

"You have given out too much Reputation in the last 24 hours, try again later."

 

[ema]

How dare you. I probably haven't thought about ankle weights since I was 12. Thanks for bringing back the bad memories of my skin peeling off because I thought(for a few weeks at least) wearing those clunkers 24/7 would turn me into Superman.

Funny thing is , society still has ankle weights and many more gimmicky things now than we did back then. Too much b.s. out there being sold.

How about the “Weighted Vests” guys? Most say it's not bad like the ankle weights.

BTW, for my future exercises, I made a “Weighted Vest” with an old denim vest which has a lot of large pockets. I stole some clean construction sand from the campus, I sifted it with a large colander that I stole from the campus kitchen, then I made sand packages with nested double kitchen bags just to fit into the pockets of the vest. At the end of the process, it shaped better than I thought it would be and was also very comfortable. So it costed 0$(thanks to my thievery) and a few hours to make a 20-25 lbs Weighted Vest while the ones on the internet are very very expensive. Unfortunately I had to dismantle(demount?) it, because I’m taking the road tonight to my home. But I will remake it as soon as I arrive at my village, fortunately it won’t be hard to find nice sand there.

 

[ema]

Im 6'4.5", and I can't dunk.


I am also horrifically out of shape, and grew up playing soccer as opposed to basketball. Starting to get back into the hang of working out and what not, however.

dalamon, you should be thankful for that height. That being said I hope you achieve your goals physically.(I read your thread about working out)

 

[ema]

I love how everyone says stuff like, "Yeah, you're tall, that's why you can dunk." Or maybe I could be tall and able to jump, after all, I first dunked the summer after my freshman year in high school when I was 6 foot at best.

When I dunked 3 months after ACL, it was nothing special, I just wanted to see if I could do it.

https://www.youtube.com/watch?v=33XBhwVPlpc

OK, you are not be able to dunk just because you are tall but it's a plain fact, "it's not a huge deal if you could dunk, when you're that tall."

Apart from this fact, I liked your dunks in the videos on your youtube channel.

 

[BluesRocker]

How about the “Weighted Vests” guys? Most say it's not bad like the ankle weights.

Like I was saying. Avoid those gimmicks. It really isnt worth the time. Plus you are asking for an injury or something. Less weight on your body is better on your joints. Try to avoid wear and tear on your joints. Also you might strain your back with that thing on. Anyways, not something I would do. You can get more out of the workouts I suggested.

Whats going to work best is just practicing jumping alot. Its a skill more than its a power thing. You got learn how to load up. You also have to learn how to manipulate momentum.

For example: notice how a lot of Jumpers can jump just as high or higher off one leg than two. Two would seem like double the power, right? Well, the reason why one works so well is you use your other leg when you bring it up to decrease your weight. Put weight behind your weight, and create momentum to pull you up. Use your body, arms and legs to try and take weight off. Kind of like what you do on a swing

 

[Tarkanian]

No. But the rim is garbage at this gym.

I hate people like you, tall athletic and able to dunk!

sheesh!

 

[Duck Rodgers]

Apart from this fact, I liked your dunks in the videos on your youtube channel.

The dunks are nice, but man, he killed that comedy routine that's on there. Good job, Archie! I remember you making a topic about ideas for your routine, but I don't remember ever seeing that video.

 

[Archie Moses]

The dunks are nice, but man, he killed that comedy routine that's on there. Good job, Archie! I remember you making a topic about ideas for your routine, but I don't remember ever seeing that video.

Oh man, I forgot about that. I just tried to watch it and I couldn't. I got too choked up and it brought back a lot of memories that I try not to think about. haha

 

[DarkMount]

Threads a little old, but for anyone that was interested. I decided to give up the P90X program I was doing due to tendinitis in my elbow from all the pull-ups. So I decided to check out The Jump Manual. Only 2 weeks in, but not terrible results so far, but nothing special. Hard to tell at 2 weeks. If you are interested follow my progress at https://dunkquest2012.blogspot.com/. I'll try to make updates in this thread for anyone that wants more info.

 

[Ron Mexico]

Hows Enes CanTear You Apart doing at his goals?

 

[underKANTER]

i don't have the best vertical either, but im quite explosive and strong and can finish through contact... try to get quicker as well... a strong uper body can help a ton... tony parker is not a leaper at all, but his first step, speed and quickness is off the charts... if you are that short, being a leaper won't help you much... try to get stronger and quicker and get your body fat percentage lower... better agility will help you more than your jumping ability...

 

[ema]

Threads a little old, but for anyone that was interested. I decided to give up the P90X program I was doing due to tendinitis in my elbow from all the pull-ups. So I decided to check out The Jump Manual. Only 2 weeks in, but not terrible results so far, but nothing special. Hard to tell at 2 weeks. If you are interested follow my progress at https://dunkquest2012.blogspot.com/. I'll try to make updates in this thread for anyone that wants more info.

Thanks for the update man, I will follow you.

Hows Enes CanTear You Apart doing at his goals?

Thanks for asking, mate.

Actually it is (was) very good so far. I had a 24" running VJ, I had lost 2" of it after the first month but after one week resting I hit the 27". But the actual good improvement is about my overall fitness. I'm losing my body fat rapidly. First time in my life, I can see my abs and my triceps as pronounced on the mirror. I lost 3-4 inches around my waist. I can run better, do up to 8-10 pull ups and 40+ push ups easily now. Those were like impossible for me.

Anyway, like I said so far it was very good, until we hit the Ramadan. I had completely forgotten it when I made my workout program. The first days of the fasting, I tried to continue my program but now one week into the Ramadan, I certainly accepted that I can't follow my schedule anymore because it started to turning into a torture program. So I decided to make this an active-resting month which I will do only stretching exercises 2-3 times a week. After Ramadan I will continue to my original workout.

The best part of this VJ experiment for me is, I really started to learn a lot about fitness and exercises became like an addiction for me. I wouldn't think that I would like to work out so much, but I did and I will make it an inseparable part of my life, hereafter.

 

[Ron Mexico]

Thanks for the update man, I will follow you.



Thanks for asking, mate.

Actually it is (was) very good so far. I had a 24" running VJ, I had lost 2" of it after the first month but after one week resting I hit the 27". But the actual good improvement is about my overall fitness. I'm losing my body fat rapidly. First time in my life, I can see my abs and my triceps as pronounced on the mirror. I lost 3-4 inches around my waist. I can run better, do up to 8-10 pull ups and 40+ push ups easily now. Those were like impossible for me.

Anyway, like I said so far it was very good, until we hit the Ramadan. I had completely forgotten it when I made my workout program. The first days of the fasting, I tried to continue my program but now one week into the Ramadan, I certainly accepted that I can't follow my schedule anymore because it started to turning into a torture program. So I decided to make this an active-resting month which I will do only stretching exercises 2-3 times a week. After Ramadan I will continue to my original workout.

The best part of this VJ experiment for me is, I really started to learn a lot about fitness and exercises became like an addiction for me. I wouldn't think that I would like to work out so much, but I did and I will make it an inseparable part of my life, hereafter.

That is really great to hear. Progress is addicting. A couple of the youth athletes I train are going through Ramadan and I am impressed with how hard they work and never complain or say anything about it.\

I am fairly fit but I would love to get back my hops and 40 yard dash times, I think this might inspire me to start pushing for that stuff again.