jr
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« on: March 23, 2011, 08:38:23 pm » |
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Pretty new to the site so I thought I'd start a progress journal here. I'm 25 (gonna be 26 in a couple weeks), 5'11, 170-175lbs. I play mostly volleyball and a little basketball, and I'm looking to increase my vertical by at least 6 inches by the time indoor season starts again in October. Right now I think I'm probably close to 40"...I barely grazed my head off the bottom of the pad on the backboard earlier tonight. Anyway, I've never done any truly consistent weightlifting involving my lower body. So I'm hoping that if I start, I should be able to make some gains fairly quickly. But anyway...here is a vid from tonight of a few dunks. I'll try to keep the videos coming, and I'm going to try to start getting in the gym next week (once I find one a decent gym that is)...anyway, peace EDIT: Oh yeah, check out the one I throw down so hard that the camera on the side of the court shakes....lulz |
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Divad
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« Reply #1 on: March 23, 2011, 08:50:03 pm » |
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AWESOME JUMPING. PERFECT FORM. Truth is, your strength has to be pretty high already. Go test your Squat 1RM and I'm pretty sure it's around 300. That being said, most of your approaches came from within a few steps. I would try to get better @ longer run-ups to generate more velocity. However, you seem very proficient from a short run-up probably since you played volleyball (pikes and such), thus it might feel somewhat different. To sum it up, yeah upping your strength should definately give you a boost, but I would think that you will need to do good amounts of both plyos AND strength training. Considering your age and performance levels, depth jumps and max sprints would be fitting. Maybe some explosive lifting too like Jump Squats. Looking good. |
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« Last Edit: March 23, 2011, 08:52:10 pm by Divad »
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╚Shooting for Overall Lower Body Explosiveness╔ (And Full body rippedness)
Prime Goal: SLRVJ Two-Hand Tomahawk
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jr
Newbie
Posts: 15
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« Reply #2 on: March 23, 2011, 09:00:18 pm » |
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AWESOME JUMPING. PERFECT FORM.
Truth is, your strength has to be pretty high already. Go test your Squat 1RM and I'm pretty sure it's around 300. That being said, most of your approaches came from within a few steps. I would try to get better @ longer run-ups to generate more velocity. However, you seem very proficient from a short run-up probably since you played volleyball (pikes and such), thus it might feel somewhat different.
To sum it up, yeah upping your strength should definately give you a boost, but I would think that you will need to do good amounts of both plyos AND strength training. Considering your age and performance levels, depth jumps and max sprints would be fitting. Maybe some explosive lifting too like Jump Squats.
Looking good.
Thanks for the comments and the advice, man. I'm taking pretty much any advice I can get at this point. I don't really have much experience with training, like I said, so anything helps. I definitely do need to work on longer run-ups. I find that I have a hard time really exploding towards the rim...it seems like most of the time I sort of go up "slowly" if that makes sense. I definitely want to try pushing the limits of my body and see how high I can get. I don't think 6" is an unreachable goal. |
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Clarence
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« Reply #3 on: March 23, 2011, 09:21:02 pm » |
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Nice jumps man...you make that 2 hand reverse look effortless! Impressive stuff...I'm looking forward to see what you can do with another 6"  |
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jr
Newbie
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« Reply #4 on: March 24, 2011, 07:43:44 am » |
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Nice jumps man...you make that 2 hand reverse look effortless! Impressive stuff...I'm looking forward to see what you can do with another 6" Thanks...yeah I really need to work on exploding towards the rim more. I'd probably dunk a lot better if I could do that. If I can add 6" I'll be pretty happy....it would help me out in a lot of ways. |
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jr
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« Reply #5 on: March 28, 2011, 02:11:13 pm » |
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Still here, just got a membership to the facilities at a local college. So I'm going to start training very soon. Honestly, I would consider myself pretty much a n00b when it comes to lower body training. I never put a lot of focus on it, and I haven't done anything in a long, long time. So what I'm saying is, I'm looking for suggestions on where to start with training. I plan on getting in the weight room at least 3 times per week since with the sports I do + having my kid cuts into my time a little bit. So fire away at what you think a n00b lifter should be doing. |
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Divad
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« Reply #6 on: March 28, 2011, 06:40:09 pm » |
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Congrats on having a kid man! Considering your incredible efficiency @ jumps from a 2-3 steps approach, I would incorporate dunking sessions with 5-10 steps lead-in to work on the reactive part. (Even though long run-ups are rarely used in volleyball). Then, for 2-foot jumping, the movement with the best muscle activation is no doubt the regular athletic stance squat. Squat down until your back starts to round. Since you obviously have great strength already, an explosive exercise like the Jump Squat will help express it even better. You could go for depth jumps too but dunks are way more fun and will probably get you better results. So, keeping it simple: 1.Dunking Session x DropOff (When your performance drops ever so slightly) Longer run-ups and Shorter ones. General Mix-in of everything. 2. 1/4 Jump Squat 3x5 (Increase the weight on the bar as speed and height increases) 3. Squat perform 15-20 reps. At your first workout test your 1RM to let you know where you stand. Make sure your reps stay fairly fast and you can complete one repetition within 2-3 sec max. That would make up for a 80-85% 1RM. Adjust as you see fit, make sure you keep decent bar speed. Control down and explode up. 4. Barbell Hip Thrust 3x10 (Great) 2x a week will be fine, jump before and keep 3 days minimal between sessions. In short, increase the weight, but keep the exercises fast enough. Your jumps will easily get more powerful. |
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╚Shooting for Overall Lower Body Explosiveness╔ (And Full body rippedness)
Prime Goal: SLRVJ Two-Hand Tomahawk
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adarqui
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« Reply #7 on: March 29, 2011, 07:04:34 pm » |
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people on live chat were saying sub-40 (36 etc), they crazy, this is def 40 or very close.   |
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« Last Edit: March 29, 2011, 07:06:07 pm by adarqui »
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http://adarq.org/code/"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine." PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost."But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta. QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN. lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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jr
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« Reply #8 on: April 04, 2011, 08:31:49 pm » |
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OK started lifting tonight. Still trying to get a feel for where I'm at and what I need to do. I feel like I'm clueless right now probably because I am when it comes to training my lower body. I was also sort of on a short schedule. Anyway... Lower body:Squats 4x8 @ 225 Box jumps 3x20 @ ~36" Upper body:Bench press 4x8 @ 135lbs Dumbbell flyes 3x8 @ 30lbs To be honest, I was pretty tired after doing this. Kinda sad really. I guess that's what I get for not lifting weights with my lower body ever. I sort of don't really care about my upper body a ton, even though I'd like to maybe become a little more defined... Fatigue: Moderate due to playing both volleyball and softball all weekend Soreness: Moderate due to the same thing, especially in the upper parts of my quads and my hamstrings Yep...definitely have a lot of work to do. Any tips/advice/whatever is welcome as well as anything I should add/remove from my routine. I plan on lifting again on Wednesday and then either Friday or Saturday. Honestly I haven't decided what I'm going to all do on Wednesday so I need to have some sort of a plan laid out by then. |
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Divad
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« Reply #9 on: April 04, 2011, 09:10:46 pm » |
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Well being tired is pretty normal since you never got to actually work out that way in your lifetime. The Squat/Box Jumps workout looked excellent. Make sure you absorb the weight on both the landings and eccentric part of squat. Will help you especially a lot. Upper Body seemed fine, Just alternate with a Push Press and build from there. Keep Jumping but keep your reps extremely explosive from longer run-ups (like I told you) and stop as soon as there's a measurable decrease in performance, at your levels of performance, this is crucial for improvement. Yeah that was a legit 40. Good looks. |
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╚Shooting for Overall Lower Body Explosiveness╔ (And Full body rippedness)
Prime Goal: SLRVJ Two-Hand Tomahawk
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jr
Newbie
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« Reply #10 on: April 06, 2011, 09:41:06 pm » |
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Got suckered into playing volleyball games tonight so no lifting. Have to play tomorrow too. Will be back on schedule Friday. Besides, I'm still sore as hell from Monday believe it or not. |
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jr
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« Reply #11 on: April 11, 2011, 05:25:40 pm » |
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Same workout as last week since it was my birthday this weekend and I got super lazy. Lower body:Squats 4x8 @ 225 Box jumps 3x20 @ ~36" Upper body:Bench press 4x8 @ 135lbs Dumbbell flyes 3x8 @ 30lbs Fatigue: Super high...not sure what's up with this but I felt like SHIT Soreness: Slight achilles soreness, right shoulder a bit sore Tried to do a dunk session before lifting and my legs felt like jelly. I don't know what is going on. Anyway, got my kid tomorrow, so back at it Wednesday. |
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jr
Newbie
Posts: 15
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« Reply #12 on: May 08, 2011, 09:39:22 pm » |
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Haven't been updating this, but I have been training. Posted a new vid: |
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steven-miller
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« Reply #13 on: May 13, 2011, 04:04:37 am » |
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You seem to have some serious athletic talent man, but I am not sure whether your 6" goal is realistic. I would be interested to know how high your SVJ is to get a better idea of your muscular strength (squat rm test is not adequate at this point for several reasons). |
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