Author Topic: First new member of 2013? haha  (Read 6030 times)

0 Members and 1 Guest are viewing this topic.

Biglittleme

  • Newbie
  • *
  • Posts: 32
  • Respect: 0
    • View Profile
    • Email
First new member of 2013? haha
« on: January 07, 2013, 06:18:45 am »
0

Hi, all!
I live in New Zealand (but am an asian :D), 16 year old, play basketball, 6' tall looking to dunk and eventually, get over 40 inch vertical!
Dunking is one of my goals that i seriously want to achieve.
I'm a newbie when it comes to weight training, i barely have done it for nearly a year or less, and when i look at all the posts and comments, i do understand some of them
but always get confused at some point by the languages that weightlifters speak. ;)

Anyway, right now, i can just touch the rim, i don't know how high i can jump though.
I have been training for my vj since about march 2012, but because i'm young, don't have enough money for gym AND there aren't that many gyms in here,
I had to use homemade weights, which are just milkbottles filled with water, bag full of books ... :( in total i had about 30kg which is about 66lbs ( here we use kg instead of lbs)
Yeah, i know that it wasn't good at all but i was worked on with those weights as a beginner.
But then i got stronger, and was able to touch the rim, and my vertical gain stopped from then although I worked for it for at least 6-9 months.
By then, i was so confused and frustrated, wondering what the problem was, and i guessed that it was because i had too light weight.

SO i tried out many programs to get knowledge, and eventually got vertical jump bible.
Now i made some more weights (which is just another bag full of weights and MORE MILK BOTTLES LOL) so i have about.. 40-42kg which is about 88-92lbs.
Now, with vjb and adarqui's MEBM ( i don't think i will try LTMP... because well i'm not that used to those high volume training, i think i will try using MEBM then when i'm stronger i will add LTMP as well. But please recommend me to use LTMP if i'm wrong.)

But recently, about 2 and a half months ago, i hurt my ankle (i think the ligament) and is still in process of healing... but i think it's nearly healed.
But i couldn't do anything for that much time, and had to waste it without doing anything.
Gladly i didnt lose that much vert, which i'm glad about.
Anyway, i'm here to achieve my goal to dunk, but more importantly, how i can achieve my goal with my 40kg homemade weights... Helps would be greatly appreciated :)

Thank you!

vag

  • Hero Member
  • *****
  • Posts: 5260
  • Respect: +3111
    • View Profile
Re: First new member of 2013? haha
« Reply #1 on: January 07, 2013, 06:40:26 am »
0
:welcome:

No need to mix vjb with mebm and/or ltmp, vjb's programms are complete, if you start adding things you screw the balance.
You need to tell us more in order to give you personal advice. What is your weight? What is your bodyfat? Can you full squat those 40kg? If so for how many reps? Can you do a pistol squat?

Ideally you should fill this form:
http://www.adarq.org/performance-training-blog/free-training-free-customized-athletic-programming-free-online-coaching/msg9077/#msg9077

woot

Biglittleme

  • Newbie
  • *
  • Posts: 32
  • Respect: 0
    • View Profile
    • Email
Re: First new member of 2013? haha
« Reply #2 on: January 07, 2013, 05:56:18 pm »
0
Hi, sorry i left out those info haha!
Well i'm 6' ( around 180cm) i'm 59.5-60kg which is really underweighted, I'm quite skinny but lately been getting bigger in my muscles and etc from lifting weights for upper body.
I don't really know what my body fat is, but i can clearly see my abs when i just stand straight and relaxed so i'm thinking about 10-12%?
I can squat 40kg with both legs with no problem, and i just use pistol squat (or 1 leg squat) for my main exercise to get more intensity.
I haven't tried but i can probably pistol squat more than 3-5 times, i can go about up to 8-10 reps with 30-32 kg pistol (1 leg) squat.
I can touch the rim with running start with 2 feet, and an inch or so lower at running with one leg.
And i'm about 3-4 inches away from touching the rim with standing vj.
 
Because it's the holidays now for me, i sleep at about 1am (late i know haha ;/) but i would sleep at 11-11:30 pm if it's needed for my jumping gains.
My goal right now is to dunk, I can just touch the rim right now. And my long term goal is to get over 40 inch vert, and to get 12 or even less sec in 100m sprints.
Right now i'm suffering an injured ankle ligament which i had it for about 2 months and a half but it's nearly healed i think. Because i could go full out in my basketball practice i had couple of days ago, without pain during it. But after training, my injured ankle felt kind of stressed?(if that makes sense) and tired.

Thank you for the advice and more advices would be appreciated! :) thank you
« Last Edit: January 07, 2013, 06:37:29 pm by danielju »

vag

  • Hero Member
  • *****
  • Posts: 5260
  • Respect: +3111
    • View Profile
Re: First new member of 2013? haha
« Reply #3 on: January 08, 2013, 04:52:28 am »
+1
You welcome.
One suggestion would be, since you have the vjb, to do the bodyweight  program. I just looked at it again , it calls for 2 workouts a week for 4 phases of 3 weeks. You won't even have to use your weights, but there are some very intense and hard exercises in there. You can ( and you should ) still use the weights to train upper body on other days. Make sure you keep the instructions about tempo etc kelly has in each exercise and phase, it makes all the difference.
woot

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2394
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: First new member of 2013? haha
« Reply #4 on: January 08, 2013, 05:03:56 am »
0
Yeah I think when doing bodyweight stuff is the moment when we give the least amount of respect to the exercise and just go through the motions, basically ignoring the TUT, the intensity of the exercise etc etc etc.

Instead of focusing on having very good tension and also time under tension, we tend to mock bodyweight exercises and go through them fast and finish the set very quickly. No wonder they "don't work".

Biglittleme

  • Newbie
  • *
  • Posts: 32
  • Respect: 0
    • View Profile
    • Email
Re: First new member of 2013? haha
« Reply #5 on: January 08, 2013, 08:09:31 pm »
0
Thanks for all the advices!

What should i do if i need more strength then plyo though? Should i just do bodyweight strength without plyo program until the last 2 phases? ( because that's what it says for novice if you need more strength)
Also, i just did my 1st day on novice strength program, should i go back to bodyweight and start all over?
Lastly, if it becomes or if it is too easy for me, what should i do? Should i add weights to those exercises or just do novice strength program?

Sorry if it's too much question, and thank you!

And btw, i just looked at the bodyweight program now, and on the first phase it asks me to do bodyweight squat for 2x100, and 3x100 as the weeks go.
Isn't that bad for my vertical and possibly my knees?
« Last Edit: January 08, 2013, 08:29:30 pm by danielju »

LBSS

  • Hero Member
  • *****
  • Posts: 11920
  • plugging away...
  • Respect: +6855
    • View Profile
    • Email
Re: First new member of 2013? haha
« Reply #6 on: January 08, 2013, 10:38:56 pm »
0
do the program as it's written. kellyb knows what he's about.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

vag

  • Hero Member
  • *****
  • Posts: 5260
  • Respect: +3111
    • View Profile
Re: First new member of 2013? haha
« Reply #7 on: January 09, 2013, 03:55:34 am »
0
do the program as it's written. kellyb knows what he's about.

This.
The high volume bw squats are preparation. On the 2nd phase it calls for 10-rep pistol squats, you can't just jump into that.
And it won't be too easy for you. It's a great introductory strength training program and it is specifically designed for people that don't have access to gym.
Just do it (TM).
woot

Biglittleme

  • Newbie
  • *
  • Posts: 32
  • Respect: 0
    • View Profile
    • Email
Re: First new member of 2013? haha
« Reply #8 on: January 09, 2013, 07:07:04 pm »
0
Alright!
And what should i do on rest days? Do you recommend stretching my legs on days i rest?

vag

  • Hero Member
  • *****
  • Posts: 5260
  • Respect: +3111
    • View Profile
Re: First new member of 2013? haha
« Reply #9 on: January 10, 2013, 03:56:02 am »
0
Alright!
And what should i do on rest days? Do you recommend stretching my legs on days i rest?

Well recovery methods will never hurt, a good stretch is always benefitial, but even if you just rest its still fine. You also might want to work your upper body on rest days. Do something that is push-pull balanced, in your case ( no gym ) pushups, dips, pullups, chinups. Arms optional too. So each week could go like:

Mon  : Legs ( VJB )
Tue : Upper ( pushups and pulups )
Wed : Rest
Thu  : Legs ( VJB )
Fri : Upper ( dips and cinups )
Sat : Rest
Sun : Rest

You can customize it however you like: rearrange the rest/upper days to how they fit your schedule, maybe merge the 2 upper days into 1, whatever you like. Don't get stuck up with details, they don't really matter. You are 16 , your body can do anything. The only things you have to do is workout, eat and sleep good. Workout + good nutrition + adequate sleep = 100% success.
woot

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2394
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: First new member of 2013? haha
« Reply #10 on: January 10, 2013, 05:09:45 am »
0
Workout + good nutrition + adequate sleep = 100% success.

This^^^

It's funny but of these 3 things it's possible that good nutrition + good rest is more important than working out in itself. I mean you can probably get away with playing ball aggresively, having good nutrition and good rest and still increase your athleticism quite a bit just doing plyos (increase force just from the TUT you get from doing plyos/playing/running etc).

The same cannot be said if you workout perfectly but you mess up with your food and recovery.

Biglittleme

  • Newbie
  • *
  • Posts: 32
  • Respect: 0
    • View Profile
    • Email
Re: First new member of 2013? haha
« Reply #11 on: January 12, 2013, 02:49:24 am »
0
Um i think I have few problems though.
3 months ago, i rolled my ankle and hurt my ligament in my ankle, and it's still in process of healing.
Recently, as i mentioned, i got back on doing leg workouts, because my ankle was getting better.
And yesterday, i had a hard and tiring basketball session.
During the workouts, there weren't any pain to tiny bit of soreness in my ankle, but overall, i felt fine.
But after I do workouts, my ankle gets sore. Not very painful, but slightly sore.
What's your opinion on this? Should i rest for a while more until it gets healed completely? If so, would light to moderate session of basketball / leg workout be fine if i don't feel any soreness?

Thanks!

Kingfish

  • Hero Member
  • *****
  • Posts: 1925
  • Respect: +1125
    • View Profile
Re: First new member of 2013? haha
« Reply #12 on: January 14, 2013, 08:36:23 am »
+1
to answer your PM, here's how i built my Standing Jump:

■ access if you are fit to train? - GPP, BF%, flexibility.. etc.

■ get strong and full squat 2BW multiple times with good form.

■ express your strength in whatever movement you want by doing repetitions of that movement.



for the average 5'10 to 6'2, repeatable full of squat 300lb is usually a standing 30, 365=36"..




here's my repeatable high 30s.. my daily full squat are at low 400s.

<a href="http://www.youtube.com/watch?v=DYYFQBdq5vU" target="_blank">http://www.youtube.com/watch?v=DYYFQBdq5vU</a>

 
 


5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

Biglittleme

  • Newbie
  • *
  • Posts: 32
  • Respect: 0
    • View Profile
    • Email
Re: First new member of 2013? haha
« Reply #13 on: January 14, 2013, 09:22:02 pm »
0
So, it's like- to get high vert, you have to get stronger - to say it simple, is that right?
But what would you do if you had no access to gym/heavy weights?
Like myself - only have 50kg

Kingfish

  • Hero Member
  • *****
  • Posts: 1925
  • Respect: +1125
    • View Profile
Re: First new member of 2013? haha
« Reply #14 on: January 14, 2013, 09:50:44 pm »
+1
So, it's like- to get high vert, you have to get stronger - to say it simple, is that right?
But what would you do if you had no access to gym/heavy weights?
Like myself - only have 50kg

find a good flight of stairs and climb up while skipping as much steps as you can. go down plantar flexed with minimal heel contact and as quiet as you can. do again until you are not explosive enough. rest and repeat.

better than any stationary 1-legged lunge as there is a motivation here to be explosive on every step. lack of good explosiveness = battle scars on the trailing shin
« Last Edit: January 14, 2013, 09:52:44 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.