Quote:
Originally Posted by JD22
Hello STB. I am new here so I guess I can start with introducing myself. I'm Jordan.. 13 years old. I play competitive AAU and Middle school ball. I can't even touch backboard and most people on my travel team can touch backboard and are even close to dunking.
I would like to create my own jump program or have one made for me for the summer/off-season. I would like the program to have mostly plyos because of my age some weights are fine, I have dumbbells. I believe I have a muscle imbalance in my quads and hamstrings because my hamstrings just don't feel as strong. I am not sure if this is normal but please help.
Thanks in advance! Jordan23
I am also;
5"7
117lbs
Athletic build
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Jordan - you should get something like VJB which will be useful for quite a number of years. Creating a program for a beginner like you over the net is difficult. However, what you need to build is strength. These are some exercises that you can do:
- one leg deadlift with dumbbells
- split squat with dumbbells / pistol with dumbbells
- natural "ghr" / manual leg curls on the floor
-dumbbell rows
- pull ups (i.e. wide grip palms facing away)
- chin up (two and one arm lowering only if you can't pull up)
- dips
-push ups (two and one arm)
It is also common for hamstring strength to be lacking. Leg curls and deadlift variations will help you.
BTW you would need access to proper (barbell) weights to do 5x5 as well as a squat/power rack. If you are a true beginner I cannot recommend that you jump straight into some of the 5x5 programs. You need higher volume work at the start if only to learn the skill properly.