Adarq.org

Two words: ARM SWING! This is an important aspect of your vertical and involves having relatively strong upper body muscles.

Core strength is also important and doing upper body exercises such as bench, lat pull, row etc. can involve your abdominals as a secondary muscle group. But I agree that you don't want to gain heaps of mass on your upper body if your aim is to jump higher.

Yesterday - Jumps at 10' ring


4 SVJs - 2'' over ring -->really good, about 31-31.5'' (I was wearing lightweight runners which don't increase my reach as much as my bigger basketball shoes, but still hitting my usual levels)

6 SLRVJs - all pretty high, I was hitting mid-palm but I felt higher before hitting the ring - timing issue

I tried a few dunks with size 7 but I am still wearing a plastic splint on my right middle finger which pretty much makes it impossible to grip the ball - coming off soon though

Track

5x50m sprints

4x6 - LRLRLR bounds (trying to complete all six within 18m, which I achieved a couple of times)

Gym

Squat

1x10@55kgs, 4x8@100kgs (had to keep it light due to right knee soreness from bounds, feels good now though)

UB stuff

Training over last few days:

Gym:

Bench: w/u, 3x6-7@90kgs

45o Hyper: 1x10@10kgs, 3x10@20kgs

REA squat: 3x10@60kgs

Jumps/plyos:

Tuck jumps 3x6

Few SVJs (easy touching 10' ring)

4 DLRVJs (Highest:34'', ring halfway up hand which is prob a PR)

6 SLRVJs (OK but not great, got one at PR level (35'') but just couldn't get my speed right)

Gym:

Bench: 1x8@70kgs, 3x6@90kgs

DB Shoulder press: 3x8@15kg dbs

Squat: 1x8@70kgs, 1x6@120kgs, 2x5@135kgs

Clean: 5,4,4@40kgs

Well good to see the site's back up, I haven't kept an exact record of my trainings over the last 4-5 days while it's been down but they went something like:

Track#1: Usual bounding, some tuck jumps and 4x5 depth jumps from knee height box

Gym#1: 45o Hyper, calf raises, upper body, jump squats

Gym#2: Squat: w/u then 3x7@130kgs, more upper body

Plyos (today): Depth jumps from 24'': 5x5

Jumps/track -weekend

Just did heaps of drop-step jumps at 10', getting really high, prob around 33.5''. Really getting addicted to drop-step jumps.

Also tried for my sub-12 sec 100m goal, had three attempts but just missed it --> 12.2, 12.1, 12.5. Definitely need to do some more conditioning, my top-end speed is pretty good but I just fade near the end cos I don't run them regularly any more.

Gym - time-limited

Bench: 1x8@70kgs, 3x5-6@90kgs, 1x6@70kgs

Squat: 1x8@70kgs, 3x7-8@100kgs, 1x8@70kgs

Track (yesterday)

Dynamic warmup

4x8 Tuck jumps

4x50m sprints (80%)

30m Bounds: 3xLRLRLR, 2xLRLRLR, 1xLLLL, 1xRRRR

50m bounds: LRLRLRx2

Pogos: 3x20

Sessions over the last few days:

Track

4x50m sprints

Bounds: LRLRLRx2, LLRRx2

Tucks: 4x6

Pogos: 2x40

Gym:

45o Hyper: 4x10@15gs

Calf raise:2x45kgs

Clean: 5,5,5,@60kgs

Upper body stuff