Author Topic: Newbie to training  (Read 3273 times)

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AdamG

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Newbie to training
« on: June 21, 2011, 12:08:35 am »
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Hello to all you out there. Here are my stats:

13 years old, gonna be a freshman
Bodyweight: 165 lbs.
Height: 5' 10"
BF%: 13-15%
Standing Reach: 90"
Standing Vert: 16"
Running Vert 21"
(Weak vertical jump as of now, I know, but that is why I am here, to improve and get better.)
Back Squat: 185 lbs  4x8 (just started squatting recently)

I am naturally strong in my upper body, but not so much in my lower body. Have a large frame, and am slightly upper body heavy if that helps at all

Have been doing the VJB Novice Weights and Plyos for about 7 weeks now, and haven't seen any gains yet.

Very excited to continue training and hopefully improving my vertical jump before the basketball season starts.

Thanks
Goals for November 1st, 2011:

SVJ: 26 inches
SLRVJ: 30 inches
DLRVJ: 32 inches
Back Squat: 275 lbs.
Weight: 170 lbs.
BF%: 6%

creativelyric

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Re: Newbie to training
« Reply #1 on: June 21, 2011, 01:34:26 am »
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'Sup, bro. Nice to see a young kid with his head together and ready to work.

AdamG

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Re: Newbie to training
« Reply #2 on: June 22, 2011, 11:34:47 am »
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I have a question for everyone out there. So i will finish the VJB novice weights and plyos in a few weeks. This program basically just brought up my main lifts, and made me a lot stronger. So i guess this could be considered a strength phase. But my question was what should I do for an explosive, and then a peaking phase? Help would be greatly appreciated. Thanks.
Goals for November 1st, 2011:

SVJ: 26 inches
SLRVJ: 30 inches
DLRVJ: 32 inches
Back Squat: 275 lbs.
Weight: 170 lbs.
BF%: 6%

Daballa100

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Re: Newbie to training
« Reply #3 on: June 22, 2011, 02:03:21 pm »
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Well, if you're doing mostly stuff like 4x8 I would consider that mostly hypertrophy, not strength.  Once you're finished with that stuff you could do a strength block with lower reps, using ranges like 3-5x3-5.  Also, it would help a bit to specify whether that running vertical is off 1 leg or 2.  If you're better at 1 leg jumping, or just want to improve it, in either the strength/power/peak block you should think about switching from ass to grass squats to half squats(just above parallel, not parallel).  The half squat will be more specific to the knee angle used.  You're fine with the ass to grass squats now though, since it's mostly(I'm guessing) hypertrophy.  Half squats also help double leg jumps a lot too, obviously, if you look at adarqui.


Keep working at it, and be sure to read a lot about training so you can learn, which I'm sure you've done.

Also be sure to keep working upperbody, even if it's just pushups, pullups, and stuff.

I'm not a veteran on here, just giving some tips.

Edit: oops I forgot :uhhhfacepalm:

 :welcome: lol

creativelyric

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Re: Newbie to training
« Reply #4 on: June 22, 2011, 09:30:18 pm »
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Well, if you're doing mostly stuff like 4x8 I would consider that mostly hypertrophy, not strength.  Once you're finished with that stuff you could do a strength block with lower reps, using ranges like 3-5x3-5.  Also, it would help a bit to specify whether that running vertical is off 1 leg or 2.  If you're better at 1 leg jumping, or just want to improve it, in either the strength/power/peak block you should think about switching from ass to grass squats to half squats(just above parallel, not parallel).  The half squat will be more specific to the knee angle used.  You're fine with the ass to grass squats now though, since it's mostly(I'm guessing) hypertrophy.  Half squats also help double leg jumps a lot too, obviously, if you look at adarqui.


Keep working at it, and be sure to read a lot about training so you can learn, which I'm sure you've done.

Also be sure to keep working upperbody, even if it's just pushups, pullups, and stuff.

I'm not a veteran on here, just giving some tips.

Edit: oops I forgot :uhhhfacepalm:

 :welcome: lol

Eh... kid's kinda young to be implementing half-squats. I think it'd be better if he just focuses on ATG to strengthen everything right now.

AdamG

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Re: Newbie to training
« Reply #5 on: June 24, 2011, 12:22:44 pm »
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Well, the VJB novice program started in the 8-10 rep range and then in the last phase was in the 3-5 rep range. So I think I was working on hypertrophy and then strength. So now I think I am going to do a power block for 4 weeks or so, and then use flying in four as a peaking phase. Do you know where I could find an explosive phase training template, or how to make one on my own. I am not the best at writing my own training programs, and just trying to get an idea of how to do so as well. Thanks
Goals for November 1st, 2011:

SVJ: 26 inches
SLRVJ: 30 inches
DLRVJ: 32 inches
Back Squat: 275 lbs.
Weight: 170 lbs.
BF%: 6%

Dreyth

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Re: Newbie to training
« Reply #6 on: June 25, 2011, 06:45:06 pm »
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Hello to all you out there. Here are my stats:

13 years old, gonna be a freshman
Bodyweight: 165 lbs.
Height: 5' 10"
BF%: 13-15%
Standing Reach: 90"
Standing Vert: 16"
Running Vert 21"
(Weak vertical jump as of now, I know, but that is why I am here, to improve and get better.)
Back Squat: 185 lbs  4x8 (just started squatting recently)

I am naturally strong in my upper body, but not so much in my lower body. Have a large frame, and am slightly upper body heavy if that helps at all

Have been doing the VJB Novice Weights and Plyos for about 7 weeks now, and haven't seen any gains yet.

Very excited to continue training and hopefully improving my vertical jump before the basketball season starts.

Thanks



These starting stats are actually pretty good... as a freshman in HS i couldnt touch rim, and then dunked my sophomore year at 5'10

You have a lot of improvement ahead of you!
I'm LAKERS from The Vertical Summit