Hi, my name's Omer Jamshaid. I have always heard about this site and have finally got the time to check it out. I'm really upset that i haven't seen this earlier before, but this is amazing. I live, breathe and dream vertical jump training and I have finally found my heaven: adarq.org. So what I'm getting started here is a log for the Flight Right program. Brandon Todd is a friend of mine and is guaranteeing me results and I can't really not take his advice since he has a 43" vertical himself. I'm going to get started on the Beginners program tomorrow and feel free to share your thoughts give me advice. I know I will be posting some questions here since most of your are probably experts on this field. Can't wait to finally be able to dunk, I have been up for this for a while now.

AGE: 16

HEIGHT: 5'7" ( Wanted to say 5'8", but don't want to lie here)

WEIGHT: ~150 Ibs.

SLEEP SCHEDULE: 11-7, 11-8, typically get 8-9 hrs of sleep regularly

BODY TYPE: Athletic

GOALS: Dunk by the end of this year, get much more stronger overall, as well toned, become much faster at sprinting and accelerating

CURRENT ABILITY: Can touch rim from time to time.

INJURY HISTORY: No experience.

TRAINING HISTORY & ACHIEVEMENTS: No experience with weights whatsoever.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Starting Flight Right program soon, lots of conditioning through basketball practice

BRIEF OVERVIEW OF CURRENT DIET: 4-5 meals a day, not the healthiest diet, this is probably my biggest flaw, but i still eat healthy, but I over do the unhealthy

IMPORTANT ACTIVITIES: Basketball, currently playing for senior team, season coming to end in about 2 weeks.

I'm starting the program on Thursday because it suites my schedule the best. I will be posting all workouts and everything I do because i will be making my own little tweaks, which I want you guys to tell me if they are good. Other than that, really excited to get started!

So this is how day 1 of the beginner program looked like:

Jump Rope (Speed): 3 Sets x 1 minute each

Push-Ups: 5 Sets x Failure

Flight Circuit: 4 Sets x 5 Reps (Done continuously once all exercise is completed that counts as 1 set. So you go from Curls to Upright rows to Dumbbell Squat Press to Dumbbell High Pull Snatch etc..)

Dumbbell Bicep Curl: 4 Sets x 12 Reps

Tuck-Jump: 5 Sets x 12 Repetitions

Body Squat (No Weight): 3 Sets x 50 Reps

Inverted Calve Raise: 4 Sets x 25 Repetitions

Full Crunch: 4 Sets x 25 Reps

Stretching

Post-Workout Nutrition: Protein Bar, Banana, Chocolate Milk.

All exercises in need of weights were done with 10 Ibs. dumbbells. This surprisingly made me very sore, but I do have losts of faith I will see results

Omer