Author Topic: hi everybody i would like to make the most of the little i have  (Read 2104 times)

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domaboy

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Hi guys here are the stats

14 years old (15 in a month)
Basketball player dreams of dunking
24'' RVJ
can touch the ring (touched it for first time on wednesday)
need probably 12 inches to dunk, I can hardly jump when i have the basketball in my hands.

Here is the important point.
I dont have access to a gym
all i can use is the barbell and dumbells i have at home with 16 kg weight.

I am very weak in all major lifts.
I realise how hard it is for me to train effectively but i would like some advice and help
so that i can train as effectively as i can with the equipment i have.

Thankyou for any advice

acole14

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Re: hi everybody i would like to make the most of the little i have
« Reply #1 on: May 31, 2013, 07:53:33 am »
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Hi guys here are the stats

14 years old (15 in a month)
Basketball player dreams of dunking
24'' RVJ
can touch the ring (touched it for first time on wednesday)
need probably 12 inches to dunk, I can hardly jump when i have the basketball in my hands.

Here is the important point.
I dont have access to a gym
all i can use is the barbell and dumbells i have at home with 16 kg weight.

I am very weak in all major lifts.
I realise how hard it is for me to train effectively but i would like some advice and help
so that i can train as effectively as i can with the equipment i have.

Thankyou for any advice

This forum gets a lot of your type, young kids with no access to gym because they're too young or parents won't let them or whatever. And it's always "How do I get stronger/jump higher with no gym/weights?" Well the good news for you is that you are 14 YEARS OLD! Anything will help you jump higher at this point. Here's a good training plan for you:

1. Play basketball a couple of times a week, practice rim touches 8-10x per session.
2. Do really basic stuff with what weights you have: bicep curls, shoulder presses, pushups, pullups for one weekly session, situps, planks, squats, calf raises for another session, increasing reps when it gets easy.
3. Sleep 10 hours a night and eat every bit of food in your house.

I guarantee you gain 5-6'' over the next 6-12 months by being consistent with those three things. Worry about serious strength training after you've finished puberty IMO.

Raptor

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Re: hi everybody i would like to make the most of the little i have
« Reply #2 on: May 31, 2013, 08:20:17 am »
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Yup^^^

And if you TRULY feel you are advanced enough in terms of strength, then you can start doing pistol squats.

Heck, you can start now doing box pistol squats on a chair or something and/or king deadlifts. Search them out on youtube.

domaboy

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Re: hi everybody i would like to make the most of the little i have
« Reply #3 on: May 31, 2013, 08:55:13 pm »
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thanks for the help and exercises
sorry that my type is typical and probably not good contributors to the forum

Kingfish

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Re: hi everybody i would like to make the most of the little i have
« Reply #4 on: May 31, 2013, 09:23:23 pm »
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cheapest way to get strong legs IMO

- find a flight of stairs. walk up skipping 2-4 steps.

- a more dynamic version of the split squat with some motivation to not fail a rep.

- eat bananas, eggs and sardines.
5'10" | 202bs | 36 yrs
reach - 7'8" (92") |paused full squat - 475x1| 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.

domaboy

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Re: hi everybody i would like to make the most of the little i have
« Reply #5 on: May 31, 2013, 11:07:29 pm »
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thanks kingfish
incredible standing vert by the way
how many years of training and heavy squatting did it take you?