care to tell us your program?

__________________

Age: 16
Height: 5'11"
Standing Reach: 7'7"
Weight: 140
Standing vertical: 20"
Running vertical: 28"


Goal:
35" RV before end of summer

OK? What's your point? You were probably very close of touching the rim before you did your program.

__________________
"Look me in the eye. It's ok if you're scared. So am I. But we're scared for different reasons. I'm scared of what I won't become, and you're scared of what I could become. Look at me. I won't let myself end where I started. I won't let myself finish where I began. Look me in the eyes. I have something more important more courage. I have patience. I will become what I know I am."
-- Michael Jordan

Guys, what's up with the negativity? He's made an improvement in his vertical, and he just wants to share. Respect. At least congratulate him or say something that encourages the man before you critisize..?

And to crossemup, big congrats to being able to touching rim. It's a great feeling, and it felt great when I accomplished it. You know you are just a few more inches away from dunking, so congratulations. Would you mind posting your program, and some more statistics on what you were at before doing your program.

Keep at it and you'd be dunking in no time.
Josh.

Here it is.....



Vertical Jump Program


This is a vertical jump program that I have made. I am going to try it and see how my gains come. I am hoping to see an increase by at least 3 weeks. Time will tell. It is strictly plyometrics.



Box Jumps: Jump onto a box and go back down. Repeat once you hit the ground.

Calf Raises: Stand on a book and raise your toes. Don't let your heels hit the ground. One leg at a time.

One Leg Weighted Squats: Put one leg on a bench or box and squat with the other. Use 5 to 10 pound weights or a plate.

Chest Jumps: Jump up and bring your knees to your chest.

Depth Jumps: Stand on a box, step off and jump upon landing.

Cone Hop: Put a cone or a similar object on the floor. Stand on one side and jump over and do the same on the other side.

180 Degree Squat Jumps: Go into a squat position, go down and when you come up, jump and turn 180 degrees in the air.

Tip Toe Jumps: Lock your knees, stand on your tip toes and jump using each calf.







Wk Box Jumps Calf Squat Chest Depth Cone 180 Toe

1 2x15 2x20 2x20 2x15 1x15 2x10 2x10 100
2 2x20 2x25 2x30 2x20 2x15 2x15 2x15 125
3 2x25 3x30 3x25 3x20 2x20 2x20 2x20 150
4 3x20 3x35 3x30 3x25 3x15 2x25 3x15 175
5 3x25 3x40 3x35 3x30 3x20 3x20 3x20 225
6 R E S T W E E K
7 3x30 3x50 3x40 3x35 3x25 3x25 3x25 275
8 3x35 4x40 4x30 4x30 4x20 3x30 4x20 350
9 3x20 3x45 3x35 3x35 3x20 3x20 3x25 355
10 4x30 4x60 4x50 4x40 4x35 4x40 4x35 500



Week 10 is supposed to shock your muscles. It may add 3 to 4 inches by itself. I am going to try this program to see if it may work. Good luck. This program should be done on Monday, Tuesday, Thursday, and Friday.

Cool. So your program is almost completely plyo-based.

Btw, whats your reach?

kind of like aa3

__________________

Age: 16
Height: 5'11"
Standing Reach: 7'7"
Weight: 140
Standing vertical: 20"
Running vertical: 28"


Goal:
35" RV before end of summer

One Leg Weighted Squats: Put one leg on a bench or box and squat with the other. Use 5 to 10 pound weights or a plate.

Thats a bulgarian squat, not a one legged squat, although i do think if you added 1 legged squats (pistol squats) into your regime youd boost up your 1 legged vert.

__________________
Stay Motivated, Stay dedicated. Anything is possible with Work Ethic, You see it, You do it, You live it. Ball and Jumping is a way of life in which you excel once all effort is put forth.

I will try your program, since everyone thought aa3 is suicide to your legs. I will tell you my progress along the way.

Haha you post it on several threads, calm down, no negativity at all.

To crossem up: Alright, good work, I'm glad for you can touch the rim because I know exactly how it feels.

By the way I made myself a program too, but it's bodyweight program.

__________________
"Look me in the eye. It's ok if you're scared. So am I. But we're scared for different reasons. I'm scared of what I won't become, and you're scared of what I could become. Look at me. I won't let myself end where I started. I won't let myself finish where I began. Look me in the eyes. I have something more important more courage. I have patience. I will become what I know I am."
-- Michael Jordan