Originally Posted by KW 39

When my injury is gone I am going to start VJB. My friends know I cant dunk (I can get 2 inches above the rim). Since I am not gonna be playing this season, Ima work on my jumping. I just wanna surprise them and dunk out of nowhere. Can someone answer all these question please. Ima 1 leg jumper. (lets start the correct terminology on here and hope it catches. it's called 'unilateral')

1. Since Ima start training and can get 2 inches above the rim right now, is it good for me to start Novice Weights and Beginner Plyos? (I did 4 weeks of AA3) (I strongly suggest you do 6 weeks of Novice Weights first, then throw in VJB beginner plyos... aka total Phase time = 18 wks, it's best to have a good strength base before you start any type of plyo work - in your case 6wks will help you get a taste for iron at least)

2. In VJB for novice weightlifting it has 1 legged calf raise. So if my right foot is up I will hold on to something with my right hand. And while doing calf raises on my left leg I will hold the dumbell in my left hand, correct? If not can someone explain. (do your one-legged calf raises just like you did in Air Alert. i advise starting w/ your bw, and then putting a backpack on -once you get all 20 reps each leg- and throwing in 5# until you can do all 20 reps each leg... then 10#, then 15# etc..)

3. Even though I cant squat 1.5x my body weight will I just start beginner plyos with the novice weights at the same time? (answered up above)

4. How often do I increase my weight? (i increased my weight every week i completed all reps of all sets... it's up to you if you want to increase by 5# or 10# increments... i would try for 10#, but just listen to you body cause you don't want to crash and hit a plateau too early)

5. If my gym does not have a glute-ham raise can I do leg curl instead on phase 2 of novice weights? (19 times out of 20 it won't... leg curl is an alternative but not the same. try lining up a barbell w/ enough weight (say 205# should work) on the floor in a squat rack. and put a towel over your ankles so its not discomforting... these are raw GHRs and tough as hell to do... first start off controlling your descent -the negative- as much as possible... best of luck, i cant even do a raw one)

6. Is Doing 80% of my max on squats and deadlifts is good, or is it 80% of how much you weigh? (i answered this earlier... its IRM. this is what i had to say on it:

Quote:

this is what i do... 1) find ur 1RM (let's just say 200#) 2) to find your workout load, take 80% of ur 1RM -> 160# 3) to find your warmup sets, take (50%, 70%, 90% of your workout load) 4) so basically it'll look like this: Warm-Up: 10 reps x 80# 7 reps x 110# 5 reps x 145# Workout Load: 10 reps x 160# 10 reps x 160# 10 reps x 160# -if you are just starting you may want to start w/ less than 80% of your 1RM because you'll tire easy and you want to make sure you keep goin up each week and not crash... aka also keeps you motivated by goin up in weight each week.