Author Topic: akanator41's journal - Road to a 40" vert  (Read 3063 times)

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akanator41

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akanator41's journal - Road to a 40" vert
« on: December 14, 2012, 04:45:42 am »
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This will be my training journal that will keep track of everything I will do in order to get to a 40" vertical jump.

Some brief info:

Age: 19
Height: 6' 4"
Weight: 77kg
Sleep Schedule: Go to sleep at 11pm, wake up between 8-10am.
Body Type: Skinny
Goals: 40" Vertical, 4.5 40 yard dash, 10kg muscle gain
Current Ability: 23" Standing Vertical, 26" RVJ, 5.05 40 yard dash
Injury History: -
Current Activity: Mainly light basketball skill work 3 days a week.
Current Diet: 2 meals a day, one consisting of fish and chips, the other a source of protein, carbs and vegetables. 1L of soda per day.
Important Activities: I will be doing 4 days of skill work for basketball.

I'll post my training history in the next post.

akanator41

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Re: akanator41's journal - Road to a 40" vert
« Reply #1 on: December 15, 2012, 07:18:29 pm »
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Training History:

Goal History:

12/14/2012: Long Term Goal: RVJ of 32"
12/14/2012: Short Term Goal: RVJ of 28"
12/14/2012: Weight: Short Term Goal: 80kg
12/14/2012: Back Squat: Short Term goal of 85kg for 5 reps

Progress History:
12/16/2012: Touched Rim off a SVJ (24" Vertical)

Failure History:


Program History:
12/14/2012: An Introductory Block
« Last Edit: December 15, 2012, 09:29:18 pm by akanator41 »

akanator41

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Re: akanator41's journal - Road to a 40" vert
« Reply #2 on: December 15, 2012, 07:24:51 pm »
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This is from the 14th of December, I didn't get around to posting this at the time.

PREFACE:

Slept 10 hours last night
Felt average before training
Food beforehand: 1 serving of Fish and Chips for the day.


Body:

- WARMUP
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute

- 4x5 Box Jumps, 3*6 Single Leg Bounds

- SQUAT: 45 lb. BAR @ 4x5, then 4x10 @ 50kg
- UNILATERAL: 18" Step Ups with 25kg held, 3x10
- CALF RAISES: 40kg, 4x20
- CORE
- STRETCH

akanator41

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Re: akanator41's journal - Road to a 40" vert
« Reply #3 on: December 15, 2012, 09:28:04 pm »
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Date: 16th of December

PREFACE:

Slept 10 hours last night
My legs still felt fatigued from friday's training session, apart from that, felt good.
Food beforehand: 5 eggs, 1 cup of oats with blueberries.


Body:

- WARMUP
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute

- 5 SVJ, 5RVJ
- 3x6 Box Jumps, 2*6 Single Leg Bounds

- SQUAT: 45 lb. BAR @ 4x5, then 3x8 @ 55kg
- UNILATERAL: 2x8 walking lunges 25kg held, 2x8
- CALF RAISES: 40kg, 3x20
- CORE
- STRETCH

Today I felt as if I could have done the 55kg weights for 4x10 like what I did friday with 50kg. It was a challenge to complete today, but I could have done that weight for the friday workout I think, though that might be strength gains.

Also I managed to touch the rim off a SVJ for the first time ever! Though that is only a 24" Vertical, it is a milestone.

Also

fast does lie

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Re: akanator41's journal - Road to a 40" vert
« Reply #4 on: December 16, 2012, 04:03:45 pm »
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What about some type of GHR?
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

akanator41

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Re: akanator41's journal - Road to a 40" vert
« Reply #5 on: December 16, 2012, 08:54:48 pm »
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I have no clue how to do Glute Ham Raises, and for the variant i've tried, I don't have the strength to do so.

fast does lie

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Re: akanator41's journal - Road to a 40" vert
« Reply #6 on: December 16, 2012, 09:16:21 pm »
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single leg curls should suffice for now
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

akanator41

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Re: akanator41's journal - Road to a 40" vert
« Reply #7 on: December 30, 2012, 03:02:13 am »
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Sorry I was gone for a couple of weeks, was on holidays.

Anyway, from tomorrow onwards, I will also be adding in my skill work into this journal.

For vertical jump training, I will be using Jumpguy Reloaded to try it out. It looks a solid program.
For skills training, I will be trying Damin Altizer's programs, which I would think it is a legit series of programs, he has trained NBA players in skill work, so I think that is credible enough. It will be a combo of Freak Scoring Machine, Freak Handles, and Freak Shooting. I've heard it is next level training.

entropy

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Re: akanator41's journal - Road to a 40" vert
« Reply #8 on: December 30, 2012, 03:41:44 am »
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Bit of unsolicited advice, but not knowing the specifics of jumpguy's Reloaded - the only jump training you really ought to be doing is regular squats. I imagine a basketball player who is 19, 6'4", 77kg is probably lean enough to do a nice long bulk - so keep it dead simple - do some squats and eat a lot of food.

We're similar height/bw but i'm much older and i'll be doing the squat bulk one day when i'm lean enough, but if you're in that position now you should take advantage of being young and lean and train the fuck out of squats. Aim for a 2*bw max squat first of all, then try to rep it eventually.
Goals: Cutting to 6-8% bodyfat