vertical jump bible, would really appreciate help

[MrPrince]

hey guys,
i just picked up vertical jump bible and wanted to get started, bubt i'm not exactly sure what to do and ask u guys for help.
first of all i'm about 17, 6'4' ( like 6'3.9'') about 185 lbs and can't dunk. how can i not dunk when i'm this tall? i don't know, i guess i just can't jump. plus, back when i was 12/13 my kneecap jumped out three times, so my right leg is really weak and doesn't have nearly as much muscle as my left. so i guess that might have something to do with it. so it really is about time to get to work on my legs. my knee's fine now btw, so doing the vjb won't harm me.

the reason i wanna work on my jumping is like i said to be able to dunk (i'm like missing 5 inches, which may also be due to a wrong jumping technique) and just to get better in basketball (I'm not bad, but just want to get better and better).

i don't really know my vert, cuase i haven't measured it yet. well anyways, i was thinking about doing either the novice program or the intermediate program, both of them including weight and upper body training.

but i really don't know what to do, the vjb keeps talking about jumping styles and stuff, but i dont know what category i belong to. i jump just as high running and jumping off my left leg, as i do after taking one step and jumping off both feet (or running and jumping off 2 feet). i always do layups jumping off my left leg though, but if i wanted to i could do them off two feet as well.
about the sqating 1.5x times your body weight, i never did that so i'm not sure whether i can do it or not, but i think i'd be able to. plus i've been working out for a couple of months, stopped, then started again and so on (obviously, after stopping time and time again, the results weren't really that great)
i guess that's all the important stuff, so now the big question is: what program to do. since i dont know what my jumping style is i have no clue on what to do.
i was thinking raw beginner, but i think that would be too easy. so now i can't decide whether to do intermediate or novice. i thought the balanced intermediate program sounds really good, or would it be better to combine novice strength with intermediate pylos, or novice weights with nvice plyos, there's just so many options and i would really appreciate it if someone could help me out, so i can get going and start my journal.
thanks

edit: is the weight room strength training more effective than the bodyweight training, or should i rather do the bodyweight training
also: i notice most nba players are dunking off two feet, and some of them first take a step with their left leg and then the right comes after it. would that be the case if the left legs yyour strong one, cause in that case it looks like the left leg would be the one doing most of the work in a two foot jump. (others do it he other way around, so i'm guessing they mainly use the right leg in the two foot jump)

[dragonprice2004]

Long read, but just keep practicing and you'll be dunking in no time.

[a.j.ing]

man did u even read what he said? u been spamming a lot lately. do the beginner, its harder than u think. im doing beginner plyometrics and bodyweight right now and i can jump about 28 inches and im half way through so id have a higher vert than u. so trust me do a strength program and beginner plyometrics and as fr your technique, just practice jumping as high as u can when u do layups and stuff and watch how some good jumpers/dunkers jump.

[CurtiS]

hey there mate, well ive done my fair share of vjb programs, heading onto my 4th and the best way for you to go is just start of at beginner plyos and novice strength, its always good to begin getting a strength base. The reason why you jump the same running as a 2 step is because you lack plyometric efficiency and reactivity, All it is is correct and motivated training and you should be dunking after this first program.

I would definately not do any intermediate program as yet as your 6'4 probably mid 8'0 reach bringing your vert to like 20 inches. You may well be able to squat 1.5x your bodyweight but its always better to start from beginning.

[Vrt4u]

Squatting 1.5X bodyweight might be harder then you think. I imagine that you probably would benefit from some more strength. But it's hard to know exactly what you should be doing since I don't know how much you can squat etc..

As for jumping style it's really not that big of a deal. You should be able to figure it out by playing basketball. Some people would natural be better at two legged jumping if they had good strength. But they are so weak that they prefer and are better at one legged jumping. But once you get your strength and plyometrics ability's up to a decent level you will start to get a feel for which you prefer. Once you get more advanced you can change your training a little bit to concentrate on one or the other. But as a beginner you should just concentrate on the basics.

[CurtiS]

what vrt4u said is true, Just keep in mind MRprince that no matter what style you jump naturally, You can always improve in all areas of jumping like i did. I didnt even know how to do 2 legged jumping, But ever since i got the feel for the jump by practising the jump stop for it and dunking on a smaller rim with it its gone up to mid 30s thx to the practise as well as a deadlift 1rm over 2x my bodyweight and a squat rm about 2x my bodyweight atg as well. before any of that it was non existent lol.

[ryano3]

Originally Posted by MrPrince

hey guys,
i just picked up vertical jump bible and wanted to get started, bubt i'm not exactly sure what to do and ask u guys for help.
first of all i'm about 17, 6'4' ( like 6'3.9'') about 185 lbs and can't dunk. how can i not dunk when i'm this tall? i don't know, i guess i just can't jump. plus, back when i was 12/13 my kneecap jumped out three times, so my right leg is really weak and doesn't have nearly as much muscle as my left. so i guess that might have something to do with it. so it really is about time to get to work on my legs. my knee's fine now btw, so doing the vjb won't harm me.

the reason i wanna work on my jumping is like i said to be able to dunk (i'm like missing 5 inches, which may also be due to a wrong jumping technique) and just to get better in basketball (I'm not bad, but just want to get better and better).

i don't really know my vert, cuase i haven't measured it yet. well anyways, i was thinking about doing either the novice program or the intermediate program, both of them including weight and upper body training.

but i really don't know what to do, the vjb keeps talking about jumping styles and stuff, but i dont know what category i belong to. i jump just as high running and jumping off my left leg, as i do after taking one step and jumping off both feet (or running and jumping off 2 feet). i always do layups jumping off my left leg though, but if i wanted to i could do them off two feet as well.
about the sqating 1.5x times your body weight, i never did that so i'm not sure whether i can do it or not, but i think i'd be able to. plus i've been working out for a couple of months, stopped, then started again and so on (obviously, after stopping time and time again, the results weren't really that great)
i guess that's all the important stuff, so now the big question is: what program to do. since i dont know what my jumping style is i have no clue on what to do.
i was thinking raw beginner, but i think that would be too easy. so now i can't decide whether to do intermediate or novice. i thought the balanced intermediate program sounds really good, or would it be better to combine novice strength with intermediate pylos, or novice weights with nvice plyos, there's just so many options and i would really appreciate it if someone could help me out, so i can get going and start my journal.
thanks

edit: is the weight room strength training more effective than the bodyweight training, or should i rather do the bodyweight training
also: i notice most nba players are dunking off two feet, and some of them first take a step with their left leg and then the right comes after it. would that be the case if the left legs yyour strong one, cause in that case it looks like the left leg would be the one doing most of the work in a two foot jump. (others do it he other way around, so i'm guessing they mainly use the right leg in the two foot jump)

start on the begginers plyometrics program,you wont know how hard it is until you try it

if u have access to weights,by all means do the novice strength training,however if u cant get to use weights(all u really need r 2 dumbells and a barbell with enough weight plates)then do the bodyweight program

if u hav 2 choose between bodyweight or weights,go wif weights

bodyweights is if u cant get acces to weights

almost all of wot u hav asked is explained in vjb,look over it again,its a lot but if u skim over it properly,u should find wot u need

vjb will help wif your inbalances

there hav been many threads about jumping technique/style on here b4 so if u search this forum u should find em,and someone has replied to it

do the test in vjb,it will determine wot jumper u really(look 4 the individual testing section)

and i wouldnt b so sure about u bein able 2 squat 1.5 times ya bodyweight its way harder than u think.

[Clear_Matt]

with jumping technique it explains in the back of the book, and does anyone know with the novice weights training instead of starting the plyometrics with the last two phases you can start it from the start. and how much weight do u start using with the weights program?

[CurtiS]

i dont understand your first question but as for your second, Just make sure you are lifting a weight that on the 2nd last and last rep its difficult to get it up. So for example if u doin 8 reps make sure the 7th and 8th are hard to get up or if u doin 3 reps that the last is hard to lift.

This is what id do for novice:
8 reps:60-65% 1rm
6 reps: 70% 1 rm
5 reps: 75-80% 1rm
4 reps: 85% 1rm
3 reps: 90% 1 rm

etc this applies to deadlifts as well. Ideally what you want to be doing is adding weight to your lifts each week. What i did which really worked for me is before i started doing the squats i estimated my max at 110kg but instead every week i always added 2kgs~ so by the end when i finished the 8 weeks and my set of 2x3 ended up being 117kgs, 7-10kgs more then i expected my 1rm to be and that was on sets to.

[MrPrince]

tahnks u guys, you're great!
so i decided to do the beginners program along with the novice strength program, like u all recommended.

but for the next 2 weeks i dont have access to a weight room, so i'm gonna do the bodywight program for 2 weeks and then continue with the weight room program. or should i rather just skip strength for the first two weeks, and do plyos three times a wek and then after 2 weeks add the novice strength program?