Author Topic: Dunk journal  (Read 16702 times)

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airborn

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Dunk journal
« on: December 25, 2014, 11:19:51 am »
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Alright so I used to lurk around the vertical summit, and I've been visiting this site on and off for awhilbers for my vertical, as I am a basketball player,  and am not concerned with exact numbers on test days.  I am only interested in how high I can jump day to day, which in my mind is best measured by how I am dunking.  It takes me 21.5 inches to touch rim, and I can dunk off a stand still.  Considering my hand is 8.25 inches from top of the middle finger to bottom of the palm, I estimate my SVJ is between 26.5 inches and 28.5 inches.  I subtracted an inch from my estimate to account for shoes.

My running vertical is harder to estimate as I can dunk off 1 or 2 feet with one or both hands, do reverses, simple tomahawks, simple off the backboard stuff.  I'm guessing it is anywhere from 6-9 inches higher than my SVJ.  I have a video of a simple two hand tomahawk off one foot that I will try to upload.

I'm interested in vertical jump because it is obviously a huge part of basketball.  I have a lot of basketball related goals, but I will stick with my VJ goals on this post.  I want to be an extremely athletic player, dunking on people in games etc.  So I'd like to have a SVJ of 37 inches and a RVJ in the 40s.

« Last Edit: January 18, 2016, 11:15:45 am by airborn »

airborn

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Re: I believe I can fly
« Reply #1 on: December 25, 2014, 11:28:16 am »
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Yesterday I did a workout with some exercises from the PJF performance program (not something I'm following exactly, I just like it for some less CNS intensive workouts than squatting.)

Yesterday morning workout:

force absorption squats 3x8, 70 lb db  (just went down slow, and exploded up)
step ups 3x8, 60 lb db's, on a standard bench (harder than I thought, even tripped and fell off the bench one time haha)
calf raise on bosu ball, 3x8 20lb db's
elevated calf raise, 3x8
Military press, 3x8, 60lb dumbells, super setted with 8 side raises with 20lb db's, only got 4 presses on last set.
12 in depth jumps, 3x8
foam rolling

Again I pretty much considered that an off day.  More intense stuff to come.
I will try to get a video of one of my dunks up later today when I have time.

 

aiir

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Re: I believe I can fly
« Reply #2 on: December 25, 2014, 03:32:56 pm »
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6'4"....I'm envious man haha. Hope you take advantage of that potential, looking forward to epic windmills in the future.

Welcome and good luck!
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seifullaah73

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Re: I believe I can fly
« Reply #3 on: December 27, 2014, 05:36:02 am »
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The link doesn't work its still private.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Raptor

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Re: I believe I can fly
« Reply #4 on: December 27, 2014, 09:28:49 am »
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He has to set it as unlisted, not private. Private = only the account holder can see it.

airborn

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Re
« Reply #5 on: December 27, 2014, 05:36:28 pm »
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I changed the video from private to unlisted, if the link doesn't work I'll have to repost later tonight when I have access to my laptop again.

Was sore as crap today from squats and bench yesterday. Probably because it had been two days since I'd lifted heavy.

1 on 1 / shooting for about an hour maybe longer.  Dunks were average.
 light core workout and stretching after. Probably more of the same later. Squats/shoulder day tomorrow.

seifullaah73

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Re: I believe I can fly
« Reply #6 on: December 27, 2014, 05:42:53 pm »
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Very nice dunk man.
good job
can't wait to see how you turn out after some proper training.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

airborn

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Re: I believe I can fly
« Reply #7 on: December 27, 2014, 10:56:00 pm »
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Very nice dunk man.
good job
can't wait to see how you turn out after some proper training.

Thanks. Me too. All I can think about is squatting because I think I'd be getting up way higher if I was going deep with 400 lbs.

airborn

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Re: I believe I can fly
« Reply #8 on: December 28, 2014, 03:01:26 pm »
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really sore  before lifting today, but it went away after I started for the most part.

Squats:  45 x warm up reps, 135 lbs x 5, 185 x 5, 225x2, 235x2, 245x2, 255x1, 275x1, 285x1, 295x1, 305x1, 315xFail, 245x3, 245x3

felt pretty good, 330 is my short term goal since that's about 1.5x my body weight

seated military press: 3x8 135lbs

side raises: 25lb plates to fail, drop set 10lb plates to fail

front raises, tricep extensions, trunk twists 45lb plate

explosive calf raises 135lbs, a lot of reps

LBSS

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Re: I believe I can fly
« Reply #9 on: December 28, 2014, 06:44:33 pm »
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don't get too concerned with quick bar speed on squats, especially as you're still relatively new at them and safety/good form should be top priority. how much ball are you playing? why is june the deadline?

nice dunk btw.
Muscles are nonsensical they have nothing to do with this bullshit.

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handstand + backflip + flag

airborn

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Re: I believe I can fly
« Reply #10 on: December 29, 2014, 03:50:57 pm »
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Today's workout:

Squat- warm up reps and warm up singles starting at 245 and continuing in 10lb increments until 315, 315x1, beat yesterday's pr of 305. Back off sets of 3x255, 3x255 these were easier than yesterday's with 245. 315 today was easier than 305 yesterday too. Legs felt really good throughout.

Bench press- 185 3x8, got these pretty easy
Close grip- 135 2xfailure 16 first time, 14 2nd

LBSS

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Re: I believe I can fly
« Reply #11 on: December 29, 2014, 04:58:13 pm »
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post vid of squats if you can get it. same for bench, actually, i was watching a dude bench in the gym today and it reminded me just how completely terribly most people do that exercise. painful to watch. also, you need to be doing upper body pull exercises if you're doing push exercises. rows and pull ups, basically. general principle is your pulling reps should match or exceed your pushing reps. so your 54 reps of pushing in the above workout should be matched by 54+ reps of pulling.

what are you doing in terms of working on skills and conditioning? jumping higher is great and all but it sounds like your ups are plenty to be a competent player. working on strength should be part of an overall approach to getting better AT BASKETBALL, if your goal is to make a team that you're fringe qualified for and not already on.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: I believe I can fly
« Reply #12 on: December 30, 2014, 09:26:17 am »
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word, suit yourself w/r/t basketball conditioning and skill work. sounds like it isn't too hard to do pulls, given that workout! all you need is something heavy that you can pick up, which if you have a barbell, you have.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ChrisM

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Re: I believe I can fly
« Reply #13 on: December 30, 2014, 10:50:22 am »
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Welcome!!! Curious, what type of skill work do you do?
Insert motivational quote here...

airborn

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Re: I believe I can fly
« Reply #14 on: December 31, 2014, 08:28:47 pm »
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Squats: worked up to 315x1 today, wasn't feeling as strong on 315 as I would've liked so I stopped it there

Two Back off sets of 3 reps at 275 again, much easier than yesterday