Author Topic: Been aware of these boards for a while  (Read 14341 times)

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alestor91

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Been aware of these boards for a while
« on: April 02, 2015, 01:04:18 am »
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Hey there! I tried registering on this website a year or so ago and was unable to do so. I tried again last week and it worked finally lol. Anyways...My end goal is to dunk.  I'm 23, weigh 153 lbs, and I'm not resistance trained. Here are my vertical jump stats.

Standing vertical jump: 28"
Running vertical jump: 33.5"

« Last Edit: March 02, 2016, 05:23:02 pm by alestor91 »

acole14

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Re: Been aware of these boards for a while
« Reply #1 on: April 02, 2015, 02:04:55 am »
+1
How big are your hands? I'm guessing if you're fairly short then palming the ball might be hard unless you have discus-thrower hands. If not then you really need to be at ~10'10'', which would be a ~45'' jump. Or if it's just a lob, maybe 10'6'' would just scrape it in, in which case, still a 41'' jump. Not impossible but....highly elite to say the least. Dunking gets exponentially harder the shorter you are in terms of how far right-skewed you need to be on the vertical jump normal distribution. 6'3'' and 30'' vert (average jump height)? You can probably dunk. 5'7'' and 40'' (excellent jump height)? You probably can't. Not just because of pure vertical distance but also hand size as I mentioned. Are you strength-trained? I'd think about becoming an Olympic lifting demigod, combined with jump practice, that's prob your best bet.

vag

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Re: Been aware of these boards for a while
« Reply #2 on: April 02, 2015, 03:56:43 am »
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I second everything that acole said.
7'25'' is an ok length though, you might probably be able to palm the ball if you practice and train it a bit.
But still, i guess a perfectly timed lob is a better bet for you. Because when you jump with the ball in your hands , you lose a couple of inches from your jump ( inferior arm swing ).
So to get to that 10'6'' with the ball in your hands, you need to be able to get around 10'8'' without it, so now it is 45''.
33 to 43 is doable, much more doable for someone who has never lifted. The first 4-5'' inches should be rather easy, but then it takes much more effort and planing and time. But it is doable.
Now, generally doable does not mean it is doable for you. Get yourself to a gym, you might have never lifted but you may already be freakish strong. We need to determine your absolute and relative strength ( squat ) before starting to suggest things.
:welcome:
woot

alestor91

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Re: Been aware of these boards for a while
« Reply #3 on: April 02, 2015, 04:07:06 am »
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I second everything that acole said.
7'25'' is an ok length though, you might probably be able to palm the ball if you practice and train it a bit.
But still, i guess a perfectly timed lob is a better bet for you. Because when you jump with the ball in your hands , you lose a couple of inches from your jump ( inferior arm swing ).
So to get to that 10'6'' with the ball in your hands, you need to be able to get around 10'8'' without it, so now it is 45''.
33 to 43 is doable, much more doable for someone who has never lifted. The first 4-5'' inches should be rather easy, but then it takes much more effort and planing and time. But it is doable.
Now, generally doable does not mean it is doable for you. Get yourself to a gym, you might have never lifted but you may already be freakish strong. We need to determine your absolute and relative strength ( squat ) before starting to suggest things.
:welcome:

Thanks! One of my good friends who lives nearby has a squat rack and a ton of equipment so I'm gonna go there to test out my maxes tomorrow. I will record the session for form critiques. Also, I will post some jump vids for critiques as well.

vag

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Re: Been aware of these boards for a while
« Reply #4 on: April 02, 2015, 04:20:04 am »
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That would be great.
Although keep in mind that it might take a few sessions to find your real max, you can't just go squat for the first time in your life and get a reliable max. But you gotta start, haha.
Videos of squats and jumps will be very very helpful.
woot

acole14

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Re: Been aware of these boards for a while
« Reply #5 on: April 02, 2015, 05:50:20 am »
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My hands are 7.25". 10'10-6'11 is 47" btw, not 45" lol. I need a 43" inch vert to touch 10'6...lmao

That's what the '~' is for. It's not an exact science and there's a bit of error either way. All you can say is you'll definitely need 40''+.


I am not strength trained so I may have some room for improvement in that department.  Can't I use stickum on the ball to dunk? I don't care how i dunk; i just want to dunk no matter the circumstances. If that means my friend is standing on a ladder while holding the ball up a bit above the rim, then so be it. Is it possible to get to a 43 inch vert from a 33.5 inch vert if all things are correctly done? Thanks!

It's definitely possible.Given that you keep asking, I'll be honest and put the odds at somewhere around 100/1 all things considered. But it's been done. Now go and prove me wrong!

ChrisM

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Re: Been aware of these boards for a while
« Reply #6 on: April 02, 2015, 01:42:06 pm »
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I'm in agreement that its possible, especially since you have no weight training back ground. My only advice, screw how much you lift and focus on form. Everything else will fall in place. Good luck!
Insert motivational quote here...

alestor91

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Re: Been aware of these boards for a while
« Reply #7 on: April 03, 2015, 01:04:31 am »
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I'm in agreement that its possible, especially since you have no weight training back ground. My only advice, screw how much you lift and focus on form. Everything else will fall in place. Good luck!

I shouldn't care about how much i lift?

ChrisM

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Re: Been aware of these boards for a while
« Reply #8 on: April 03, 2015, 02:37:22 am »
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No, not at first. Making sure you're getting full range of motion and proper form on lifts is far more important in the beginning. The weight will come in time but realizing you haven't maximized your potential because your half squatting or pulling deadlifts with your back and having to stsrt over will just waste time.
Insert motivational quote here...

alestor91

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Re: Been aware of these boards for a while
« Reply #9 on: April 03, 2015, 03:31:12 am »
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No, not at first. Making sure you're getting full range of motion and proper form on lifts is far more important in the beginning. The weight will come in time but realizing you haven't maximized your potential because your half squatting or pulling deadlifts with your back and having to stsrt over will just waste time.

I tested out my squat today and the numbers were quite poor. Was only able to squat 155 as a 1RM...Deadlifting seems very complex so i didn't try that today. What were your starting vert numbers btw?

EDIT: I have really small quads in comparison to my glutes/hamstrings so that could be why my squat sucks.
« Last Edit: April 03, 2015, 03:37:19 am by alestor91 »

vag

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Re: Been aware of these boards for a while
« Reply #10 on: April 03, 2015, 05:59:40 am »
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What was the 1RM sequence? If your max was 155 the first time, try this next time ( if your plates don't add up to my numbers don't freak out, do 70 or 80 instead of 75 for example ):

Dynamic warmup.
Hip flexor stretches.
2 mins rest
SQUAT:
5@BW
1 min rest
5@45lbs ( bar )
1 min rest
5@75lbs
1 min rest
3@105lbs
2 mins rest
2@135 lbs
3-4 mins rest
1@155 lbs
After that, keep adding 5 lbs with 3-4 mins rest. So 155, 3-4 mins , 160 , 3-4 mins, 165, 3-4 mins etc. When you fail, rest 3-4 mins and retry the failed load. If you fail again, that's it.

Do that a few times, as I said again you can't expect to meet your real max in your first squat session ever. Body and CNS will adapt to the new movement and you will see huge gains every new time. It should take 3-4 tries before we have a 'reliable' max. Oh and do NOT do that every day, leave 48 hrs at least between tests.

PS : I agree with ChrisM and that is a basic principle , you better fail than lift it wrong. Your form must be tight and your depth legit. What weight you squatted does matter, and it matters a lot, but if it was not a legit squat, it does not count, you can't make safe conclusions out of it.
« Last Edit: April 03, 2015, 06:03:17 am by vag »
woot

ChrisM

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Re: Been aware of these boards for a while
« Reply #11 on: April 03, 2015, 08:18:21 am »
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Correct, when I finally realized that I was only half squatting I had to start all over and drop A LOT of weight off my squat. I basically wasted my first year or so of lifting by performing the lift incorrectly. Since Ive started going ATseeG there's been much better carryover to athletic performance.


As to my SVJ, in high school it was mid 20s. After 6 months of lifting it was around 30". Currently I don't focus on it a lot but I can mess around and almooooost dunk off SVJ, when it goes down its not "clean" so I'd estimate mid 30s as of now.
Insert motivational quote here...

alestor91

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Re: Been aware of these boards for a while
« Reply #12 on: April 03, 2015, 10:31:05 pm »
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Got to 175 MAX with that routine today. It's a safety squat bar though.

alestor91

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Re: Been aware of these boards for a while
« Reply #13 on: April 08, 2015, 12:35:05 am »
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Fucking pissed  :raging: I BADLY messed up my ankle on saturday. There go my vertical jump dreams. I posted what happened on another forum.

Here: http://osteochondraldefect.net/forum/index.php?topic=205.msg1062#new

vag

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Re: Been aware of these boards for a while
« Reply #14 on: April 08, 2015, 05:30:40 am »
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Fuck, seems serious. Wait for the MRI result. Make sure you do what the other guy told you at that forum, don't put any weight on it and keep it elevated for as long as you can.
woot