StreetBallTalk.com - No access to heavy weights at uni! V unfortunate..

Sim · #1 (**permalink**) 01-05-2008, 10:26 AM

Hi all like the look of this forum its great to see so many people purely discussin jump training! I'm from the UK think my stats are:

92inch reach, 6ft tall, 28 inch vert, touch the rim with both hands from standing. Maybe get another inch at max from running jump!

Obviously I'd love to increase my strength to enable me to dunk 2 footed but at uni the most we have in the weights department is a few dumbells! I was thinking the best I can do is some sort of depth jump programme with other plyos involved and using dumbells to increase gains as I progress..but I would have loved to be able to pile up the pounds for my squats and deadlifts then do plyos on another day.

What I was wondering was is there a certain height or method of depth jump training which increases your leg strength by a significant amount? Also what exercises are good to strengthen my p-chain without the use of a barbell?

Thanks all, Sim.

JCsBck · #2 (**permalink**) 01-05-2008, 11:39 AM

without a barbell you can increase your pchain strength with leg curls ( this doesn't hit the glutes and lower back though, so you cannot just do this, you have to do another p-chain lift or you are going to be imbalanced ) and glute-ham-raises ( its better with a machine, but you can do natural ones).

I think you should do a whole plyos program instead of just starting with depth jumps, because they are pretty advanced. You can do bodyweight exericises to increase strength, and also do dumbell squats and lunges (to my knowledge, these do increase pchain strength as a secondary, but you will have to do more).

Vrt4u · #3 (**permalink**) 01-05-2008, 12:01 PM

Are the dumbbells adjustable? Or do you have access to a wide range of different weights?

You can use bodyweight exercises like Pistols, Ski Squats and Natural Glute Ham Raises to build up your strength without weights. If you have a wide range of dumbbell weights you might try exercises like Bulgarian Split Squats, Lunges, Step Ups and Calve Raises.

Sim · #4 (**permalink**) 01-06-2008, 06:37 AM

Thanks for that you two! Yeah I've got a range of dumbells to use, no machines though its basically a court, some benches and a store room with the dumbells in! Whats a ski squat mate? Cheers again, Sim.

a.j.ing · #5 (**permalink**) 01-07-2008, 09:15 PM

a ski squat is where u get a gym ball and put it between ur back and the wall and u start to squat and u pause at different positions ( usually 5) for about 10 seconds or so.

Sim · #6 (**permalink**) 01-09-2008, 08:19 AM

Quote:

Originally Posted by a.j.ing

a ski squat is where u get a gym ball and put it between ur back and the wall and u start to squat and u pause at different positions ( usually 5) for about 10 seconds or so.

Ohh really..gym ball u mean medicine ball? Sorry uk lingo here!

jimbo24 · #7 (**permalink**) 01-09-2008, 01:32 PM

the gym ball is those really big exercise balls,the ones that are like really fun to sit on

Vrt4u · #8 (**permalink**) 01-09-2008, 06:36 PM

Ski Squats can be done with a Swiss Ball (other wise known as a Stability Ball) But you don't need a ball to do them. I have done them many times without a ball. If you need something to put between your back and the wall then you can use a towel.

You can find a description of a ski squat here http://www.bodybuilding.com/fun/likness23.htm

I think that you can also find videos of ski squats on youtube

a.j.ing · #9 (**permalink**) 01-09-2008, 07:44 PM

i think its much more comfortable and supportive with a ball tho, but yeh u can do them either way, ur school should have one of the balls

Sim · #10 (**permalink**) 01-10-2008, 07:51 AM

Ahh sweet yeah thx for that we got those stability balls in the store room with the dumbells!

Just wondering about depth jumps..they must increase strength at an extent right? Because you're doing a resistance eccentric contraction..but what i was wondering is i can depth jump from 25 or so inches and have a real countermovement and dont really feel much tension in the eccentric part..or should the technique be to slightly slow the downward phase? So confused ha..cheers again, Sim.