Author Topic: Vertical Jump enthusiast trying to dunk  (Read 21647 times)

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alestor91

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Vertical Jump enthusiast trying to dunk
« on: February 16, 2016, 10:03:29 pm »
+3
Hey guys! I'm sure many of you have seen my old thread, but I decided to finally make a log. I dislocated my ankle last year in April and finally got surgery 5 months ago to repair a lot of the torn ligaments/tendons. I just started jumping again 3 weeks ago and here are my current stats:

Age:24
Body fat %: no abs so I'm guessing ~22% (have become skinny fat since my surgery)

SVJ:24" (this has been affected a lot more by my surgery than my RVJ oddly)
RVJ:33"
Left leg SVJ: 21.5" (yes, only 2.5" less than my double leg SVJ oddly)
Right leg SVJ: 13.5"

I have a device that clips on to my waist that I use to measure my vertical jump.

Can anyone point me in the right direction for vertical jump training? I feel like i've spent 100s of hours reading about vertical jump, but have no idea on how to workout for it, since I've never actually worked out. I recently made a home gym in my basement, so I have access to a safety squat bar, trap bar deadlift bar, deadlift bar, and plyo boxes. THANKS!

« Last Edit: August 09, 2016, 03:41:03 am by alestor91 »

vag

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Re: Vertical Jump enthusiast trying to dunk
« Reply #1 on: February 17, 2016, 05:46:42 am »
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Can anyone point me in the right direction for vertical jump training? I feel like i've spent 100s of hours reading about vertical jump, but have no idea on how to workout for it, since I've never actually worked out. I recently made a home gym in my basement, so I have access to a safety squat bar, trap bar deadlift bar, deadlift bar, and plyo boxes. THANKS!

IMHO you should do something extremely simple. A 5 reps scheme would be ideal.

Take a look at this and pick any of the programs it has : http://www.higher-faster-sports.com/5x5forvert.html

I would pick the Starting Strength one:

Quote
Vert oriented Beginner/Starting Strength 3 x 5

Plyo variation: 2 exercises x 3-4 sets x 8 reps each

Bench press/standing press 3 x 5 (alternate back and forth workout to workout)

Squat 3 x 5

deadlift 1 x 5 or jump squat 3 x 5 (alternate back and forth workout to workout)

Calf raise: 3 x 20

Here you just add a couple of plyos at the beginning of the workout, replace the cleans with jump squats, and add a few sets of calf raises to the end. The extra plyos accomplish 3 things:

1. They help warmup for the weight training movements.

2. They activate the fast twitch motor units and this has been proven to increase strength in subsequent movements.

3. They give you some specific jump training. 

I've found the average beginner will typically add 4 inches to their vert in a month with this type of program. The only caveat is some trainees may have problems recovering from 3 x per week full body training. In that case just reduce the workouts to 2 days per week.


woot

Leonel

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Re: Vertical Jump enthusiast trying to dunk
« Reply #2 on: February 17, 2016, 08:30:41 am »
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I'm with vag here... keep it very simple just lift to get stronger while keep practicing jumping to maintain/improve movement efficiency... add some explosive stuff/plyos into the mix to work on that side of the strengt-speed spectrum too.

I like the ultimate split of kellyB eventhough I think if your goal is really just jumping higher and not overall athleticism (upperbody strength etc.) it puts too much emphasis on the upperbody.

read this: http://www.higher-faster-sports.com/theultimatesplit.html

The most simple template would be:

Workout A:

Warmup

15-30 various jumps (broad jumps, box jumps, SVJ, RVJ etc.) aim for a certain height/distance and try to improve this... stop when you start to drop off

Jump squat 3x5

Squat variation (front or back) 3x5
P-chain accessory 3-4x8-12 (glute-ham raises, RDL's, Goodmornings) - I like glute-ham raises best, I think they give you the best bang for your buck (if done correctly)

Core, (calfraises 3x20)

Workout B

15-30 jumps
 
Power clean 5x3

unilatera variation 3x6-8 (BSS, splitsquats, lunges)
P-chain 3-4x8-12

Core (calfraises 3x20)

after a while you may increase the volume a bit and do 5 sets of 5 on the squats etc. on 2-3 additional days I would do some jump practice (this doesn't have to be maximal effort) and maybe a bit of conditioning... I don't know how often you play ball but maybe your basketball practice already covers this.

Hope this helps. :)
« Last Edit: February 17, 2016, 08:45:54 am by Leonel »

LBSS

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Re: Vertical Jump enthusiast trying to dunk
« Reply #3 on: February 17, 2016, 09:53:49 am »
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just adding my $0.02 to vag and Leonel: keep it simple. i like the template vag posted a little more than Leonel's because it has you doing the same basic movements more often.

also i'd add more work capacity stuff. that's something i did a lot more of when i first started working out is boot camp style stuff (pre-crossfit crossfit) and i think it helped set a baseline and set an understanding of what it feels like to work hard in the gym. and it's something i've neglected for long stretches since, to my detriment.
Muscles are nonsensical they have nothing to do with this bullshit.

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handstand + backflip + flag

Leonel

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Re: Vertical Jump enthusiast trying to dunk
« Reply #4 on: February 17, 2016, 11:35:19 am »
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I agree... squatting only once a week is probably not enough in the beginning and also doing powercleans once a week is kinda dumb... I didn't really think that through... but the idea was just to support vag about keeping things very simple: lift, jump, play basketball

alestor91

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Re: Vertical Jump enthusiast trying to dunk
« Reply #5 on: February 17, 2016, 07:10:11 pm »
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Thanks for the programs guys. I'm leaning towards the hybrid Starting Strength routine right now.

My PT got mad when I told her I started jumping lol. She said no jumping for another 6 weeks. I don't know how they come up with these bullshit time frames...She said I can squat though, so that's good. Also, my right leg is weak as fuck compared to my left leg so any ideas on how to balance them out? Thanks!

ChrisM

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Re: Vertical Jump enthusiast trying to dunk
« Reply #6 on: February 17, 2016, 07:32:49 pm »
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Maybe she said dont jump because, currently, your muscular imbalances are quite high and the potential for reinjury is there?

I, personally, wouldn't jump after a major injury like that until I was a little stronger/more balanced.
Insert motivational quote here...

alestor91

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Re: Vertical Jump enthusiast trying to dunk
« Reply #7 on: February 18, 2016, 05:06:20 pm »
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Maybe she said dont jump because, currently, your muscular imbalances are quite high and the potential for reinjury is there?

I, personally, wouldn't jump after a major injury like that until I was a little stronger/more balanced.

I appreciate it. I will try to not jump, even though it will be very very hard lol. My whole right leg so so shitty right now, no question.

alestor91

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Re: Vertical Jump enthusiast trying to dunk
« Reply #8 on: February 18, 2016, 05:10:38 pm »
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Do these genetic test results mean anything in the grand scheme of things?

« Last Edit: February 18, 2016, 05:16:16 pm by alestor91 »

alestor91

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Re: Vertical Jump enthusiast trying to dunk
« Reply #9 on: February 18, 2016, 05:23:30 pm »
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I also think I might have the lowest reach of anyone on these boards ever...Take a look at this pic of me with someone who is 5'11 and look at the arm length difference :O.
« Last Edit: March 02, 2016, 05:20:32 pm by alestor91 »

alestor91

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Re: Vertical Jump enthusiast trying to dunk
« Reply #10 on: February 20, 2016, 05:41:43 pm »
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How important are calves? I know they are not that important, but if I never worked them out vs. worked them out consistently, how much of a difference would it make? Thanks!

LBSS

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Re: Vertical Jump enthusiast trying to dunk
« Reply #11 on: February 20, 2016, 07:34:51 pm »
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yeah they're important. for now stick to the basic big compound movements. you can always add calf-specific work down the line.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Merrick

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Re: Vertical Jump enthusiast trying to dunk
« Reply #12 on: February 20, 2016, 08:39:34 pm »
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For running jumps calves are very important. Doesnt take much to add calf work in.. You should do them now not later. Basic barbell or dumbbell calf raises 2-3 x 12-20.

alestor91

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Re: Vertical Jump enthusiast trying to dunk
« Reply #13 on: February 20, 2016, 08:54:32 pm »
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yeah they're important. for now stick to the basic big compound movements. you can always add calf-specific work down the line.
Thanks. But, considering the fact that I can't jump right now according to my PT, should I delay weight training until I can supplement it with jumps or should I just start strength training now?

T0ddday

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Re: Vertical Jump enthusiast trying to dunk
« Reply #14 on: February 21, 2016, 12:36:24 am »
+1
Those genetic tests are a complete waste of money.  I'm an actual geneticist and we sequence whole genomes (from blood - not bacterial genome filled saliva) for about 5-10k cost of machines, service contracts, labor etc.  We don't make any claims to predict your athletic profile from your genome (because it's silly to think we could) but any kit you can buy for 200 dollars is just a tool for fun.