Hi All,

Im David, I found the site doing a search about the Vertical Jump Bible, looking (as usual) to dunk. I found it very interesting while I am far from understanding all the acronyms, concepts and technical language. I want to understand it and apply it. Congratulations adarqui, you have built a serious community.

(I apologize for my english, not a native speaker)


AGE: 30

HEIGHT: 1.87 m (6.13 feet)

WEIGHT: 70.1 Kg (154 pounds)

SLEEP SCHEDULE: between 7 and 7.5 hours

BODY TYPE: very thin, its difficult to gain muscle mass for me (I discovered recently whey protein helps on that)

GOALS: improve generally (strength, explosiveness, endurance), lower the risk of injuries and to dunk, to dunk and to dunk too.

CURRENT ABILITY: I play basketball at an average level, can jump and touch the rim, hang on the rim without a ball but I need more vertical to jump with the ball and dunk, I am almost there but no  I think I lack proper technique when jumping too.            

INJURY HISTORY: My knees have seen better times, I warm up and stretch and no problems until today but they ache sometimes and it seems the cartilage of them is worn out? I dont know if it is the name for it in english, I will ask for the specific term. Plantar fasciitis too, I hate it...

TRAINING HISTORY & ACHIEVEMENTS: I started the novice bodyweight program in the vertical jump bible but I cut it before 2 sessions, my knees starting aching crazy, I think I didnt perform the squats properly and that helped increase the problem. I have being going to the gym 3 times a week for 4 months but stopped due to job for 2 months, I am getting back at it trying to be regular

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I train basketball on monday and friday, play a game on saturday and try to balance that with going to the gym, usually on monday, tuesday and thursday. I am quite worried about how to arrange everything to be effective and not injuring and keeping regularity. In the gym I do three sessions: first day biceps, triceps, deltoids, second pectoral and dorsal muscles and third legs. So far I am not seeing tangible results although I feel overall better.

BRIEF OVERVIEW OF CURRENT DIET: 3 or 4 intakes per day as healthy and varied as possible, I breakfast hypoglucemic carbs (muesli or rye bread), brunch a piece of fruit, I have food on the work and try to have enough % of carbs, afternoon snack if there is time (sandwich of cured ham or things like that) and a dinner mainly based on proteins (fish/red meat) or legumes. Apart from that whey protein shake after the gym and when I wake up.

IMPORTANT ACTIVITIES: wednesdays are fully loaded so no space there, I am studying while I work so I need time for that, but can find time.

I don't think you need to worry about the terminology... I mean, you can complicate things if you want but that's not really needed... what's needed is a basic training plan, good nutrition and good recovery. If you compound this with stretching and avoid injury you can't help but get better.

welcome to the forum ridar!



thanks alot for that compliment, interested to hear that you found the site via google too, that's pretty cool.




your english is good so far, and this forum has plenty of non-native english speakers here!




yup, whey protein is very beneficial to skinny folks like us.





you have any videos? so that we can check your technique?





i doubt the cartilage is worn out, but you'd have to get that checked out by a specialist.. if cartilage was worn out, you'd have much more than aches "sometimes" etc, sport would be unbearable.




ya PF sucks bad.. stand lightly on a tennis ball etc and roll it around, helps to loosen up the fascia which could be too tight and thus the reason for it's tearing.




so bodyweight injured your knees, but training in a gym didn't? kind of odd.. always make sure you have broken a sweat, warmed up really good, before doing any kind of resistance (bodyweight, weightlifting) training.





how long do you play basketball for? if it's not long, you could throw in some lifts after..

if you lifted tuesday, thursday, and saturday (after your game), you'd be able to get in three FULL-BODY sessions a week.. You don't need a "split" routine right now, you need more frequency of lifting to make gains.. I could help you write up a simple full body routine, I actually need to do that as an other option for the intro block. Each day of this routine would look like:

- warmup
- lower-1
- S1: push-1
- S1: pull-1
- lower-2
- S2: push-2
- S2: pull-2
- S3: push-3
- S3: pull-3
- S3: core
- STRETCH

Sx = superset, where you do exercises back to back, ie push1, short rest, pull1, long rest, repeat for the designated number of sets.

If you did something like that, you'd get alot more work in per week, and you'd still have wed/sunday for rest.






nice, diet sounds good





i'm moving this to journals section since i replied to the "questionnaire" thing, that's supposed to be in journals section!

pc

When I can't get to a gym I like to find a park somewhere and do muscle ups and handstand push ups... 5 rounds, max reps. 

will post tomorrow.

thank you very much adarqui!

I am reading the post and I have a few doubts:

- what is core? abs?

- in SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 4x10 what are the reps, 4x10 or 4x5?

I will start this saturday after the ball game.

ok, a bit of soreness today in the legs and pain on the lower back,  on saturday I played a game and we were only five players so I played all the game, we lost and I went home exhausted...

10/01/2011

DAY 1 Full Body: High Volume day

- WARMUP: running until ssweating
- SHOULDER PREHAB: Bent Y-T-W's 3x10 with very low weight, concentrating on form.
- LOWER BACK PREHAB:
Prone Cobra, I dont quite get it, is it the same concept or similar than http://www.youtube.com/watch?v=h2igCxce338 ?
Prone Superman

- GLUTE ACTIVATION: 90 degree Prone Glute: Ive seen the description at http://www.youtube.com/watch?v=S4zIh1XEKMA
 and I am not able to fire the glute before the lower back, happens at the same time, will work on that

- SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 4x10, full recovery between sets
warmed 4x5 with bar and then 3x10 went 20 kg, 30 kg, and 40 kg, still looking for the appropiate weight, Im concerned with form. I read 3x10 instead 4x10 :S

- S1: DB BENCH PRESS: warmup sets 2x10 with lower weight, then S1 with heavier DBs, I dont really remember the kg, will ask...
- S1: WEIGHTED CHINUPS: warmup sets, 3x10 without weight, I struggled to get 10 in the 2º rep and got 8 on the third
- S1-rest = 2min after a set of bench and a set of chins

- UNILATERAL: I did a split lunge, dont know if that was the exercise 3 x 5 each leg, again got to see what is the exact weight of the db

- S2: DB BENCH PRESS 3 x 10
- S2: DB ONE ARM ROW: 3 x 10 each arm  ¿any video with appropiate form?
- S2-rest = 2min after a set of bench and a set of row

- CALF RAISES: Light, 3x10, 60 seconds rest between sets 
- CORE pillars, lateral pillars, pillars with 1 leg up, pillar with 1 leg up 1 arm up
- STRETCH ¿any good stretch for the lower back?

the good news is that my knees were perfect, I am very happy about it.

I will post a video about jumping technique next friday hopefully, right now is raining and I cant go to any indoor court.

I cant workout on thursday, but wednesday is fine if possible what should I do next, day 2 or the BW/assistance routine?



thanks in advance

I have stopped bball for the moment, my feet is aching too much and I dont want to risk it more...

monday 17/01/2011

WARMUP rope jumps + running until sweating

SHOULDER PREHAB bent Y-T-Ws 3x10 small DBs -- I found very difficult to maintain the bent position, then I came here and I saw in the video that the exercise is not done in the machine for the lumbar extensions =P couldnt feel more stupid

LOWER BACK PREHAB prone cobra 3x10 ; prone superman 3x10 -- Should it feel difficult? I dont know if I am doing it right because it seems quite easy to do it

GLUTE ACTIVATION 90º prone glute 3x10 -- this is tricky, the part of starting the motion with glutes is difficult, still perfecting it

SQUAT: warmup 4x5 with the bar; 4x5 (50kg, 60kg, 65kg, 70kg) still concerned with the form, I will ask the people in the gym for supervision, I want to do it right. 70kg-able, I will keep raising the weight until I find my actual max

S1
BB/DB BENCH warmup; 3x5 didnt write down the weight and cant remember :/ will check today
CHINUPS 3x5
2min rest

UNILATERAL:3x10 walking lunge 30kg

S2
DB BENCH PRESS 3x5 15kg
DB ONE ARM ROW 3x5 15kg
2min rest

CALF RAISES 3x10 10 kg

CORE I do abs between series, like exercise+70sec. pillar+exercise... is that right? any comprehensive workout for abs?

STRETCH 15 min


tuesday 18/01/2011

I did my old routine for biceps, triceps and deltoids

WARMUP rope jumps + running machine

BB BICEPS CURL 4x12 (10kg, 15kg, 20kg, 22.5kg)
HAMMER CURL 3x12 (10kg, 10kg, 10kg) could not finish 2 and 3
PREACHER 3x20 slow (5k, 10k, 15k)

OVERHEAD TRICEPS EXTENSION 3x10 (15k, 17.5k, 20k)  -- I think each weight in the machine is 5k??
TRICEPS PUSHDOWN 4x10 (15k,17.5k, 20k, 20k) could not finish 3 and 4
TRICEPS DB EXTENSION 3x20 5k each arm

BB MILITAR PRESS 4x15 10k

CORE added abs between series

stopped here, had to go.