StreetBallTalk.com

JD22 · #1 (**permalink**) 05-02-2008, 05:57 PM

Hello STB. I am new here so I guess I can start with introducing myself. I'm Jordan.. 13 years old. I play competitive AAU and Middle school ball. I can't even touch backboard and most people on my travel team can touch backboard and are even close to dunking.

I would like to create my own jump program or have one made for me for the summer/off-season. I would like the program to have mostly plyos because of my age some weights are fine, I have dumbbells. I believe I have a muscle imbalance in my quads and hamstrings because my hamstrings just don't feel as strong. I am not sure if this is normal but please help.

Thanks in advance! Jordan23

I am also;

5"7
117lbs
Athletic build

JD22 · #2 (**permalink**) 05-02-2008, 09:11 PM

Grr.. 26 views and no help.

bummppp

Young Athlete · #3 (**permalink**) 05-02-2008, 09:32 PM

Hi, I'm 14 weight are very helpful at the age of 13 and less pylos. You also need to put on about 50lbs of weight. So start doing stronglifts.com 5X5 or email me at straylight516 at gmail dot com and I'll show you how to obtian the vertical jump bible. The fastest way to increase your vertical jump is to increase you strength so weight training will be key. Also, I doubt you are very strong because of you weight so don't focus to much on plyometrics. I feel for you being an overly skinny kid as I am myself. Although, I put on 20lbs to get and grew 4 inches to be 5'7" and 130lbs. So, start weight training stronglifts 5X5 beginner or Kelly bagget's novice program. Some light plyometrics could be integrated and start eating more.

Any more questions?

Hater Aid · #4 (**permalink**) 05-03-2008, 02:48 AM

Someone makes a post like this everday.

bluegreyhound · #5 (**permalink**) 05-03-2008, 05:06 AM

Quote:

Originally Posted by JD22

Hello STB. I am new here so I guess I can start with introducing myself. I'm Jordan.. 13 years old. I play competitive AAU and Middle school ball. I can't even touch backboard and most people on my travel team can touch backboard and are even close to dunking.

I would like to create my own jump program or have one made for me for the summer/off-season. I would like the program to have mostly plyos because of my age some weights are fine, I have dumbbells. I believe I have a muscle imbalance in my quads and hamstrings because my hamstrings just don't feel as strong. I am not sure if this is normal but please help.

Thanks in advance! Jordan23

I am also;

5"7
117lbs
Athletic build

Jordan - you should get something like VJB which will be useful for quite a number of years. Creating a program for a beginner like you over the net is difficult. However, what you need to build is strength. These are some exercises that you can do:

- one leg deadlift with dumbbells
- split squat with dumbbells / pistol with dumbbells
- natural "ghr" / manual leg curls on the floor
-dumbbell rows
- pull ups (i.e. wide grip palms facing away)
- chin up (two and one arm lowering only if you can't pull up)
- dips
-push ups (two and one arm)

It is also common for hamstring strength to be lacking. Leg curls and deadlift variations will help you.

BTW you would need access to proper (barbell) weights to do 5x5 as well as a squat/power rack. If you are a true beginner I cannot recommend that you jump straight into some of the 5x5 programs. You need higher volume work at the start if only to learn the skill properly.

Young Athlete · #6 (**permalink**) 05-03-2008, 06:02 AM

No 5X5=25 repsX3=75 rep per week you learn the movement quickly. Also, you start with an empty barbell to minimize the chance of injury when you first start out.

Sorry if I did not specify but I meant stronglifts.com beginners 5X5 program

bluegreyhound · #7 (**permalink**) 05-03-2008, 06:45 AM

I would still recommend a little more volume at the start (obviously with lower intensity). Also to prepare the connective tissues for the heavier work. Usually it will take >4 weeks for the adaptions to occur. Then you can 5x5 if you really want. That said, there are many ways to crack a nut (and unfortunately, many ways to get injured as well).

JD22 · #8 (**permalink**) 05-03-2008, 08:00 AM

Quote:

Originally Posted by Young Athlete

Hi, I'm 14 weight are very helpful at the age of 13 and less pylos. You also need to put on about 50lbs of weight. So start doing stronglifts.com 5X5 or email me at straylight516 at gmail dot com and I'll show you how to obtian the vertical jump bible. The fastest way to increase your vertical jump is to increase you strength so weight training will be key. Also, I doubt you are very strong because of you weight so don't focus to much on plyometrics. I feel for you being an overly skinny kid as I am myself. Although, I put on 20lbs to get and grew 4 inches to be 5'7" and 130lbs. So, start weight training stronglifts 5X5 beginner or Kelly bagget's novice program. Some light plyometrics could be integrated and start eating more.

Any more questions?

Thank you so much. I feel that I'm at the right weight but I don't eat healthy at all. =O I was born 3 months premature at 2lbs 3 ounces and i wasn't supposed to live, so being underweight at birth might have something to do with my current weight. I also have knee pain most likely from growing because I went from 5'2 to 5'7 in 1-2 months but that is why i prefer plyos but I will try weights.

Young Athlete · #9 (**permalink**) 05-03-2008, 03:39 PM

Squats are really good for your knee's. They strength the tendons around the knee. Just squat correctly. Plyo's are harder on your knee's then weight lifting.

You need to gain weight man you are super skinny.

I think the problem is people will start off with super high volumes, and will over train themselves. The iron itself isn't dangerous it's the person who is moving it that is causing the problem

Next Best Legend · #10 (**permalink**) 05-03-2008, 04:44 PM

well i am 5'9'' and i am 115 lb..