How long b4 i dunk?

[BallaHawK]

as of now im using the vjb and ive been using it for only about 1 week,,,and i can touch a 9'7" rim if i do all the exercises and everything i need to do how long until i will be able to dunk a 10 foot rim?

[Gettingthere23]

Originally Posted by BallaHawK

as of now im using the vjb and ive been using it for only about 1 week,,,and i can touch a 9'7" rim if i do all the exercises and everything i need to do how long until i will be able to dunk a 10 foot rim?

That's not really a question that can be answered off top...is this your first program? have you lifted weights/done plyo work before? how old are you? how much do you weigh? what is your bmi? Which program are you doing?

All these questions need to be answered by you first. But I would work at it for a couple months and see what happens?

[BallaHawK]

ya its my 1st vertical leap program,,,im 15 in june,,,im 6-1 and i only weigh about 135 lbs,,,and im doin the vbj intermediate plyometric 12 week workout,,,and for weight stuff im doin starting strength by mark rippetoe

hope this helps!

[a.j.ing]

it depends, every1 gains diffeently. but i will say that if u stick with it, u shuld definately be touching a 10 foot rim and posibly grabbing it. and then if u do vjb again i think u wuld dunk.

[rolandjuice]

why do you start with the intermediate program? i would do novice strength and plyos first

[madpropsnohops]

Don't ask this kind of questions, it's stupid...just practice man!

[se 34]

a long time lmao

[bluegreyhound]

Rippetoe is a decent strength and mass gain program. Get strong - that is your priority. 6'1 and lighter than me is super thin. Drop down to novice level plyos to avoid frying your CNS as you push Rippetoe's program to its limits. Aim to maintain your natural elasticity and reactive ability. No one can predict how much you can gain but at a guess I'd say 5-8 inches gain should be possible after 4-5 months (or earlier, who knows?). That is contingent on you making great gains in your squat and deadlift.

[phenom11]

do some stretches, and ull get about 3 inches.

[Trajko]

Well, you keep doing that. Vertical Jump Bible is an effective program. You didn't mention how tall you are so I'll guess you are not very tall or very short. But nonetheless, don't lose that focus.

Nobody can exactly tell how many weeks or days it's gonna take. It's up to you.

Little thing you can do, to increase your motivation or just make it more fun, is, instead of taking basketball take a smaller ball (maybe even a tennis ball or pink ponk ball) and try to dunk with it. It's far easier and if you're like me and the other guys who love to dunk, you'll find that entertaining and the next thing you know you'll be jumping all day long like a maniac. I used flat ball instead but it doesn't matter.

The point is to do that. Jump every single day. Play more basketball. Grab more rebounds. Try to block every shot. Do anything that involves jumping.

Hope that helps,

Trajko