OK tomorrow I begin now I'm finally injury free.

Doing beginners bodyweight and novice plyos.

I've done plyos for martial arts before so I think I can handle them but may turn it down if it gets too much.

Does anyone agree strenth training may be necessary as well. I'm a bit scrawny but can lift nearly 75kg (170lbs) and can squat over 100kg.

I need a 2 week cycle to fit around my job so the Schedule goes.

1st Week

Monday - Day Off
Tuesday - Bodyweight
Wednesday - Work
Thursday - Work
Friday - Plyometric Workout
Saturday - Day Off
Sunday - Bodyweight

2nd Week

Monday - Work
Tuesday - Work
Wednesday - Plyometric Workout
Thursday - Day Off
Friday - Work
Saturday - Work
Sunday - Work

Of course I will play ball on most days off and test once every 2 cycles or per phase. Will probably throw a few weights or cardios workouts inbetween with cycling and running for extras.

I'm 6ft and can grab the rim clean with both hands but I need 6-8 inch improvement cos like everybody else here I want to dunk properly.

Wish me luck.

Will update on this thread twice a week if I can.

Hope you guys will help me out.

Cheers