So here we are, im a volleyball player, who's in love with basketball lol (played it all summer about 4hrs per day that helped me alot to loose my weight)    I want to increase vertical so i can spike good and dunk a basketball (my dream). Here are my stats:

AGE:17

HEIGHT:184cm

WEIGHT:75kg

SLEEP SCHEDULE: Because my highschool got 2 shifts, i go to school for one week in the morning, then second week afternoon, and its switching in whole year, if you understeand me, so when i go to school in morning i use to get in the bed before 23:00 and get up at 07:00, when i go afternoon its about 23:30 and i get up at 09:00.

BODY TYPE: I was 85kgs but im 75 now and i got to work on my muscles, my upper body is solid, i have to work on my chest and arms mostly. And about my lower body i got kinda big  quads, and solid calfs, i have to work on my hamstrings...

GOALS: Heh... i would like to increase my vertical up to 30'' for short term and to 35-38'' for long term.

CURRENT ABILITY: My vertical is now about 24'' with one leg jump and 22'' 2 feet jump.

INJURY HISTORY: I can say that i havent broke any bone in my life and i wasnt suffer by any kind of legs injury in my whole life.

TRAINING HISTORY & ACHIEVEMENTS: Im training volleyball for about 6 years now, and it wasnt so serious at the beggining so trainings were easy and it was hanging around with my buddies and screwing around. For last 2 years we are training constantly and we were achieveing good results. I got very low VJ in comparing my friends who (most of them) can jump over 30'' with ease. So this is the reason i want to work and train hard! When i started aa3 i never passed any training i worked everything like it says so and with 110% of my strength, i havent seen results untill week 6 but i was still doing no matter i havent gain not a single inch, so after week 6 i got my first results. Anyway im prepared to do any kind of exercise including weight training starting from the next year. I also lost 10 kgs over 6 months and im feeling much lighter and better now 

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I go to my volleyball training ( monday, wednsday,friday), sometimes i miss some training because i dont want to overuse my muscles because im doing air alert constantly.

BRIEF OVERVIEW OF CURRENT DIET: I dont drink craps like Coca cola or Sprite... I drink a lot of milk, i drink natural juices sometimes. When im on some birthday party or celebration i drink beer mostly. I eat meet  fruit and vegetables, ham, eggs, ketchup ( with almost every meal), sometimes some sweets, cakes etc...  I dont do any diet program.

IMPORTANT ACTIVITIES: Got to work air alert on mondey, wednsday,friday, and on other weeks: tuesday,wednsday,thursday. Also volleyball training: monday, wednsday, friday, but i skip some trainings because of air alert and we dont have any league runing in this season.

That would be it, if you need any more informations feel free to ask.

Here is what im gona do in days i dont do air alert, 3x times a week starting from next monday:

Monday:
- WARMUP OR ALREADY WARMED UP FROM BASKETBALL

- S1: pullups: x AF
- S1: pushups: x AF
- S1: walking lunges: x 20 each leg
- S1-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- S2: glute bridges: x AF (no more than 50)
- S2: standing calf raises, toes pointing straight: x AF (no more than 30)
- S2: unsupported situps: x AF
- S2-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- CORE CIRCUIT: 3 exercises back to back, done for 30 seconds each, then rest 2 minutes, repeat 3x
-- choose from: v-ups, crunches, dead bug crunches, bicycle crunch, side pillars, situps, pikes, or anything else you like

- STRETCH
- PROTEIN



Wednesday:
- WARMUP OR ALREADY WARMED UP FROM BASKETBALL

- S1: chinups: x AF
- S1: feet elevated pushups: x AF
- S1: walking lunges with 5 seconds pause: x 10 each leg
- S1-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- S2: single leg glute bridges: x AF (no more than 50)
- S2: standing calf raises, toes pointing inward: x AF (no more than 30)
- S2: unsupported situps: x AF
- S2-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- CORE CIRCUIT: 3 exercises back to back, done for 30 seconds each, then rest 2 minutes, repeat 3x
-- choose from: v-ups, crunches, dead bug crunches, bicycle crunch, side pillars, situps, pikes, or anything else you like

- STRETCH
- PROTEIN




Friday:
- WARMUP OR ALREADY WARMED UP FROM BASKETBALL

- S1: neutral grip pullup: x AF
- S1: 5 sec pause pushups: x AF
- S1: quick lunges with 2sec pause between each rep: x 10 each leg
- S1-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- S2: glute bridges: x AF (no more than 50)
- S2: standing calf raises, toes pointing inward: x AF (no more than 30)
- S2: unsupported situps: x AF
- S2-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- CORE CIRCUIT: 3 exercises back to back, done for 30 seconds each, then rest 2 minutes, repeat 3x
-- choose from: v-ups, crunches, dead bug crunches, bicycle crunch, side pillars, situps, pikes, or anything else you like

- STRETCH
- PROTEIN


I have few questions. Can you explain me this "S1 or S2 or S3 etc mean supersets... anything labeled S1 means do all those exercises back to back, then rest after the final exercise", and what should i use as a protein? And i think i wont able to do these kinds of pull ups cause i dont have anything to hang on in my flat. All other exercise are doable.

Best regards!

Ok, i understeand these supersets now. I had some whey powder, i think its not real protein (one bought in bodybuilding shop) but i can show you here http://en.wikipedia.org/wiki/Whey, i saved it for my gym training . Also what you think about using creatine? I know it helps alot on getting muscles, so if i improove my muscles with that i should gain more vertical? Also i drink Dextrose (http://en.wikipedia.org/wiki/Dextrose) each time i do aa, heard that from my budy who's going to the gym that is good for muscle recovery. I just saw that pullup attachment few days ago on teleshop, its more expensive here in Serbia but i think its not that much, so i will talk with my parents if they could buy me one of those, alredy told them to check this out, so we shall see

Hey everyone, just came to tell you that i havent started my workouts yet cause i have problems with my back, few days ago i jumped and somehow i think i stretched some muscle, and i have to wait few more days to recover. I will probably start it on monday.

Best regards!

Good afternoon   I just finished 3rd training of aa for 10th week, i did these things u wrote me on monday and plus i got 3 volleyball trainings and its so hard to do all these things, im always tired, but im pushing as much as i can. I think my 2 feet jump is about 60cm when i warm up good. I dont know for my SVJ because every time when i want to test it i always have some sores, got this back injury and in our indoor gym surface is very slippy so i cant jump with that explosiveness and stability and weather outside is so cold that i cant go to jump Anyway i drink whey after every training and i feel that my calves are much stronger than ever before. That would be it for this week

Best regards!

Because i train volleyball for 5 years and got only 60cm vertical leap, thats why. And these months we often only play volleyball on our trainings so there is no much exercises that would be hard for my legs, just jump for spiking and blocking. So thats the perfect time for doing it.

When i joined here i was alredy in 5th week, and there was no danger to continue it ( knee problems etc..) and i promised myself when i started it i will finish it. So 5 more weeks to go, then i will start gym training.

No. Air Alert is retarded. Stop now. I get the "promising myself I'll finish it" thing. I have the same impulse because if I don't do that I tend to get all ADD and stuff.

But seriously, switch to something more productive and safer before you waste another 5 weeks. You know, like hitting yourself repeatedly on the soles of your feet with a hammer.

Then I recommend doing a marathon run. It's hard, it's 40 km of slow tempo run, but heck, it's hard and it's only going to help since it's hard.

Let me ask you something else: What's more likely to happen:

1) You, who can do 500 submaximal jumps be able to squat 2x and jump 40 inches

or

2) Frank Yang, who (used to) squat 2x+ and jump 40 inches be able to do 500 submaximal jumps?

What's more likely to happen:

1) A 10 year old family car capable of covering 500 km at 30 mph winning a formula 1 race

or

2) A F1 car covering a 500 km distance (with plenty of re-fuels )?

See where I'm getting with this?