Greetings and respect to the forum members and it's admin. This is my introductory post. It will be long, can't help it.
I wish you all the best in this new year. Never too late for best wishes right? I have found this forum a week ago and spend two or three days reading it. You guys are great. I see you know what you are writing about. I like the CALL THEM OUT part. They deserve it.
About me and my vertical training: I grew up as a skinny boy playing hoops all the time I could. As a teenager I could dunk it behind my back and remain hanging on the rim. I have never trained for my vertical or anything else. That's why I became a great rim toucher.
During the year 2008. I read VJB by Kelly B. and went to the gym for the first time in my life. I was 26 at the time. So, my first weight room exercise at 26 years young. I continued to train for a two or three months, felt some pain in my knee (not sure which one) during 70 kg squat and I quit.
Two years later (2010.) I wanted to buy The Jump Manual by Jacob Hiller. Add 10 inches to your vertical he said. Hmmm. Also I saw Atletic Advantage Online by Matt Stockert. Other programs like Air (Knee) Alert and similar crap was out of competition. I have decided to buy JM but due to shitty web page programming I was not able to use my PayPal to buy it. So I went to AAO and made a purchase. Later, I have found that PayPal option for JM works if you visit the page with IE (I am Firefox user). What the hell - I've bought JM too. So I read all of them (VJB, JM, AAO) and IMHO they are all solid programs based on same principals. I have decided to go with JM because it was easiest to perform at home. I built my own power rack (my design, measurements, drawing, cutting and even some welding), bought barbel, pair of dumbbells and some weight 87 kg total. I also bought combined bench which I am using for the ham curls only.
I trained during the last summer. Two times per week. Plyo day and weight day. Training was irregular, but I have gained a few inches and I am able to dunk the ball with one or two hands running of one leg. Also, for the first time in my life I can dunk with one hand jumping from both feet. Nothing to brag about but those are my personal bests
.
After that summer session I made a mistake and paused my training for two months without any reason except my laziness. Now I re-started my training.
Below you can see some facts about me:
AGE: 28
HEIGHT: 6.5" - 196 cm
WEIGHT: 89 kg
SLEEP SCHEDULE: On working days about 6 hours, on days off 6-10 hours. I'm a sleepy guy. Love it.
BODY TYPE: Athletic. Heavy legs, light torso and arms. Skin, bones and muscle. Have some fat on my abs - nothing to worry about.
GOALS: I want to be able to dunk from stand still below the rim any time I want. That should be enough for the other stuff to right?
CURRENT ABILITY: Vertical leap by my own estimate: 70 cm / 27.5"
INJURY HISTORY: Just a minor ankle sprain and one MAJOR.
TRAINING HISTORY & ACHIEVEMENTS: I hit a buzzer beating 3-pointer for the win once
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Weight workout for my legs once a week. Upper body weight training once a week. 5 on 5 basketball 2-3 times per week.
BRIEF OVERVIEW OF CURRENT DIET: 4-6 meals per day. Including sandwiches and liquid protein supplements. No sodas no junk. Candies yes.
IMPORTANT ACTIVITIES: My working day.
6am-7am Get up and get ready.
7am-8am Start the car and drive to the work.
8am-4pm Sitting and working in my office.
4pm-5pm Drive back home.
When I get home I rest myself, train, eat, play, go out or do something else depending on what day is it.
My yesterday's workout routine (just to show where I am now):
1. Dynamic warm up with full range of motion movements 15-20 min
2. Squat 72kgX3setX8rep down to parallel fast up & 72X1X8 slow full sqaut & 77X1X10 full & 74.5X1X10 & 72X1X10
3. Calf raises 87kgX3X20 & 87kgX1X15
4. Dead lifts 72kgX3X8 I hate it. It's a great ex. but I still have it. I can't lock my hands and the barbel is slipping.
5. Ham curls - skipped due to unavailable machine. I had to pack it because I don't have enough space for it right now.
6. In place lunges 17.5 kg dumbell in each hand X3sets X6reps per leg
7. Hang cleans 42kgX3X6
8. Bicycle crunch 100rep+100rep+50rep
9. Cool down & static stretching with 30 sec holds.
As a cherry on top I proudly present my power rack (built by me).
See you later.
