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kushal · #1 (**permalink**) 09-06-2007, 11:19 PM

Anyway, i've wanted to dunk preety badly for a while now and now i thought i should try. I can hang on to the thing under the ring, im not sure what its called its just there supporting the ring, its like 10-20cm under the ring i think. Im 15 and 180 CM tall, 6FT. So does anyone have any advice for me to dunk it? Even if i have to have a run up from half court, a few days ago i ran far and jumped and i just touched the bottom of the rim. So i figured it shouldnt be that hard to dunk it. I've got Air Alert and figured out its really bad, ive also got VJB but havnt tried it yet.

So if anyone knows how long it would take for me to dunk it and what i need to do to dunk is ASAP i would be greatfull, and if you need any more information.

Oh, and im not sure what poly...something means if anyone knows can they please tell me. Thanks.

ryano3 · #2 (**permalink**) 09-07-2007, 03:14 AM

ok buddy u gots a lot 2 learn,first read the whole of vjb(trust me it helps no matter how bored u r u will know where 2 find stuff later)u should do the bodyweight leg strengh program and the begginers plyos 2 start off with,u will know ya capabilties after that(if u can do more,choose a harder plyo program)if u cant do it,then do only bodyweight leg strengh. make sure u hav no conditions like osgoschlatters,weak kness or weak ankles,ect. and totally forget about air alert ok, and dont get 2 confused about wat u here on the net nd stuff k,all u really need is vjb and just look around this site there is loads of info and links i can get u just about eerything u will really need.
peace out.any problems hit me up

kushal · #3 (**permalink**) 09-07-2007, 03:31 AM

thanks a lot, but whats phase I and Phase II mean, is it like a time? cause then it will take 12 weeks to complete pylos, isn't there a quicker way, i mean will it be bad if i dont follow the time on that but i do the excersies?

oh, and exactly what muscles are used mostly, like what ones should i work on the most?

redsoxfan15 · #4 (**permalink**) 09-07-2007, 04:42 AM

Quote:

Originally Posted by kushal

thanks a lot, but whats phase I and Phase II mean, is it like a time? cause then it will take 12 weeks to complete pylos, isn't there a quicker way, i mean will it be bad if i dont follow the time on that but i do the excersies?

oh, and exactly what muscles are used mostly, like what ones should i work on the most?

the most important muscles used are part of the posterior chain, consisting of the glutes, lower back,, hamstrings, soleus, and possibly the calves. so basically you want to work on everything the posterior and anterior chain because if you only train one it will lead to muscular inbalances.

Chriso · #5 (**permalink**) 09-07-2007, 08:04 AM

Quote:

Originally Posted by kushal

thanks a lot, but whats phase I and Phase II mean, is it like a time? cause then it will take 12 weeks to complete pylos, isn't there a quicker way, i mean will it be bad if i dont follow the time on that but i do the excersies?

oh, and exactly what muscles are used mostly, like what ones should i work on the most?

1) 12 if you wanna get your vj, you gotta learn patience. 12 weeks isnt THAT long, considering the gains you will get from it if you do it right.

2) you should take at least 1-2 days off between each workout. do NOT do what i did, and just because you skipped one workout, you do it during your rest day, thus resulting in 3 workouts in 3 days. you'll kill your knees like i did.

3) the 12 week program is broken up into four, 3 week phases. phases, one, to three and four.

basically, i emailed kelly and he said that it'd be good if you can take a week off between each phase, so basically 1 week off every 3 weeks. this will allow you to recover your legs, get those extra inches after your muscle recovery, and allow you to start your next phase with maximum energy =]

any problems, give us a shout

LURCH · #6 (**permalink**) 09-07-2007, 04:01 PM

Quote:

Originally Posted by kushal

Anyway, i've wanted to dunk preety badly for a while now and now i thought i should try. I can hang on to the thing under the ring, im not sure what its called its just there supporting the ring, its like 10-20cm under the ring i think. Im 15 and 180 CM tall, 6FT. So does anyone have any advice for me to dunk it? Even if i have to have a run up from half court, a few days ago i ran far and jumped and i just touched the bottom of the rim. So i figured it shouldnt be that hard to dunk it. I've got Air Alert and figured out its really bad, ive also got VJB but havnt tried it yet.

So if anyone knows how long it would take for me to dunk it and what i need to do to dunk is ASAP i would be greatfull, and if you need any more information.

Oh, and im not sure what poly...something means if anyone knows can they please tell me. Thanks.

it will take time before you can dunk its not going to be a miracle. But using VJB from what ive heard is a good program so good luck man

Lurch