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Bush123:
Recently Got accepted on this forum really liking it seems to be a lot of really good information

Stats:
Age: Just Turned 15
Height: 5'11 maybe 5'10 and a half (height in shoes)
Weight: 150
BF%: like 8 percent
Barefoot Reach: 7'8
Current SVJ: 24”
Current RVJ: 2ft- 32 inches
1ft- ~31
100M 11.8 FAT recorded on May 27th 2015 which was my last track meet
Broad Jump 7'11
Bench Press 145x1
full squat 190x6
Trap Bar Deadlift 289x1 (Don't think I did it right I didn't really feel anything)

Recently started lifting weights and trying to improve my vert like this week started consistently, I am really close to dunking of 2ft when I'm on a good jumping day. However my high school basketball season will be starting soon and I have to see how much minutes I get and practices and such before I can make judgments, but I still have 2 months til our first pre-season tournaments.


Goals December 1st
Weight: 158+ (I'm more like 152 right now)
SVJ: 29”
Current RVJ: 2ft- 37 inches
1ft- ~36
Bench Press 185x1
Squat: 1.5x Body-weight squat
Be Dunking semi-Consistently

Training: Current Plan lift 3x a week Monday, Thursday, Saturday
This is the bit I’m unsure of. For Now I'm doing basically some jump rope to warm-up then a couple plyos then warm up to 4x6 squats then do either leg curls or back extensions for 3-4 sets of 6-8 reps followed by 2x15-25 of SL calf raises holding a dumbbell. Would love some advice here. Not really sure where to start. I train at 2 Different gyms but have access to a rack, Olympic platform( at the gym I go to Mon, Thu), GHR machine. Also Live in Cold weather place where it will probably snow in a couple weeks so I probably wont be able to go outside much. 


Any help or Anything u notice would be much appreciated I'll also post up a journal so I can track my progress. Thanks for any help!

Mikey:
Welcome to the forums.
Some pretty impressive numbers for your age. You've still got a couple of years of natural growth left so you could easily end up being 6'2+. What position do you play?

Merrick:
You're doing a lot of things right at your age.  You're already jumping pretty well.

Keep doing what you've planned.  Main focus right now should be eating a lot, and focusing on driving up those weight numbers.  You're doing good with the 4x6 squat followed by a p-chain exercise for higher volume and weighed calf raises.  That's likely ALL you need.  You likely don't even need the plyo's but if its nothing intensive and used as a warm up thats fine.  But with bball season coming up, that'll be pretty much all the movement efficiency you'll need along with some jump sessions 1-2x a week. 

Make sure you eat lots of food/protein!

vag:
 :welcome:
I second everything Merrick said. Pretty solid view on things for someone so young. Just weights and basketball is enough to get you a long way. Don't get derailed and tempted do do 'fancy' stuff. Your plan is great just as it is.
I think that at this stage the most important is nutrition. But i don't mean the quality of it, more the quantity. Take advantage of the testosterone party that still rages inside you, you are on roids, literally. Eat a lot. Try to avoid junk but dont freak out about it, better eat junk than skip a meal. Make sure you are above maintenance each day you workout and around maintenance the other ones, while getting in as much protein as possible all days. If you ask me i would eat above maintenance all days.
Stay consistent with those and you will be a totally different athlete by the end of the season.

arnoud:
please, don´t fuck it up like all the other young kids, and try to squat 3x bodyweight in one year! 1kg a week added to your squat means 52kg in a year. It won´t work like that forever, but like others said, keep the squat and posterior chain exercises, keep it stupid simple, and think long term!! If there is one thing I would tell a young me is to be consistent with my training, always keep adding weight or reps, and keep it fun. Keep trying to dunk 2 or 3 times a week, and you will be a jumping god in 3 years, the chicks will stalk you!!Good luck, I wish I had vertical jump veterans in my days...

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