4.Differences in increasing 1 leg and 2 leg jump.
In my opinion, there aren't any. You should be doing both unilateral (1 leg) and bi lateral (2 leg) lifts and plyos anyway. Yes the muscles used are a little different, but you should get all of your muscles strong anyway.

5.Main muscles involved in jumping.
Many muscles are used, but I'm only listing the main ones. The main muscles are the muscles of the posterior chain ( hamstrings, glutes, and spinal erectors (lower back) and calves), and anterior chain (quads, hip flexors, hip abductors, abs). The percentages are not important, because you should be strengthening all of them anyway. A full squat or deadlift will strengthen all of these muscles.


6.When should you use plyos
Plyometrics aka plyos started as just the depth jump and depth drop in the old Soviet Union. The standard back then was you had squat at least 1.5-2x your bodyweight to use them. The reason for this is because your body could not handle the forces of them if you were weak.
In my opinion, these standards are different today. The soviets used high depth jumps (minimum 30 inch box) and high depth drops. I feel you can do low intensity plyos ( line jumps, linear cone hops, 1 leg speed hops, box jumps, power skipping, etc) regardless of your squat, but, your main focus should be strength if you cannot squat 2x your bodyweight because you will see the best gains from strength.

With depth jumps, I suggest squatting at least 1x your bodyweight before you start with “LOW” box depth jumps. Keep the box around 6-12 inches. Depth jumps should not be used longer than a 6 week cycle because the effectiveness will greatly reduce after that, and you are just draining your Central Nervous System for nothing.

If you can squat 1.5-2x your bodyweight, you can use boxes around 18-24 inches if you are reactive enough. Pretty much if you do a depth jump off a box and the jump is less than your standing vertical jump or you cannot fully land and jump within .25 seconds, the box is too high and you need to find a lower one. No need to get really high like the soviets did.



7.Getting Faster
If you want to get faster, get stronger and work on technique. All elite sprinters are strong. Yea, you may know someone who doesn't lift weights but is fast or can jump high. These people are usually naturally gifted, and also naturally strong. I'm sure after a week of training, once they get the technique down, they will be lifting crazy numbers.
Many of you probably have horrible technique which is why you are slow. I can't really help you with that, but check out some videos and you can see.
On getting quicker, get stronger. It's simple.


8.Differences between Body Building and Strength Training, and what you should be doing for sports.
Traditionally, body building uses high reps (8-15 reps), and uses a 5 day split, which usually is split into chest/triceps 2 times a week, back /biceps 2 times a week, and 1 day a week for legs. Strength training uses lower reps (1-5 reps), and usually is split into a 4 day split, which is usually split into upper body 2 times a week and lower body 2 times a week. Some strength training programs use 3 full body days like 5x5 programs. The goal for strength training is to increase the weight you used last week by 5-10 pounds ( obviously, unless you are a beginner, you won't see this every week, but that is your goal).
There is also dynamic lifting, which is usually using about 50% of your 1rm (1 rep max), doing 2 reps and doing it as fast as possible. Unless you are strong ( bench pressing at least 1.5x your bodyweight and squatting 2x your bodyweight), you shouldn't even be thinking about this.
For sports, I like combining BB and Strength training personally, but your main focus should be strength training. Use the 4 day split ( or 3 full body days). Look at Joe Defranco's Westside for Skinny Bastards part 3. I fully support using that program for jump training also.

9.Secret to increasing your vert
There isn't one. If you want to increase your vert, get stronger and do some plyos. Don't worry about the latest programs that come out. Everything you need is already known.


10.Upperbody Training.
This is getting stronger in the upper body, obviously. You should be doing it because a stronger upperbody allows for a stronger lowerbody ( I bet a lot of you didn't know that). Additionally, the arm swing in a jump will also get you a few inches. Plus for sports, nowadays you need a strong upperbody to be competitive.


11.Why you shouldn't use machines.
I discussed this earlier. The stabilizers aren't activated, so you only get better at using the machine. There is very little carry over.

Some machines are required to do the movement. I like the glute ham raise, reverse hyperextension, cable rows. Leg curls are decent but I feel you shouldn't be doing it over glute ham raises for knee flexion.


12.Best exercises for increasing vert.
I'm only including weight lifting. I like the full squat, deadlift, bulgarian split squat, glute ham raise, and reverse hyperextension ( most of you will not have access to that however).


13.When you should lift if you are also doing basketball shooting practice
I personally feel you should lift weights first, wait 15 minutes, then shoot. This is because you want to be fresh for weight lifting, that's not really necessary for shooting.


14.Warmups
I like a dynamic warmup ( search youtube for examples) and a static hip flexor stretch. Do not do other static stretches (however, some find it helpful to do a lat stretch before a max effort bench press. I don't think you need this).

(ryano3's take)
BEFORE WORKOUT
If you are following a plyometric routine,a good dynamic warm up like the one from vjb should be fine.
dynamic warmups should focus on using similar excersices that you are going to do in the workout and on getting a full range of motion for the muscle

stretching/warmups 4 heavy strength/power (weight training) focused training should be looked at differently though.

You can start off by doing some warmup sets for the excersice with very minimal loads(light weight,that u can bust out about 10-15reps with not much effort)

holding the position at the bottom or negative part of the movement will help to stretch the muscle.
You should focus on gradually increasing the weight each warmup set until you are ready to begin with your starting sets

another trick is to stretch the antagonist(opposing)muscle to the one that you are working
for example,you can do a tricep stretch if your doing some barbell curls

DURING WORKOUTS/IN BETWEEN SETS:REST PERIOD
-stretch+massage the targeted muscle if it is tight.all u can do for now.in rests stretching should be less than 20 seconds

15.Static Stretching and vert increases
I feel you should static stretch after every workout/game. This may increase your vert ( I really do not know if it does), but if it does, then that's good for you.

(ryano3's take)
AFTER WORKOUTS

-strecthing.static or PNF stretching done after any type of training will greatly assist in muscle recovery and reduce soreness
stretches should be done in this method
1)relax into the stretch,slowly for the first 10 seconds
2)pull harder on the muscle for the next 10 seconds,not too hard but enough to get a good stretch u can feel
3)let go for about 2-3seconds.go back into the stretch, stretching as far as u can.

in total its 30seconds.

-hot/cold contrast showers
this is excellent for those sore and cramped muscles u get after intense training sessions
1)as soon as u can,step into the shower and run the coldest water as u can endure.
2)shower with freezing cold for 30seconds
3)after the 30 seconds of cold showering is up,for the next 2 minutes switch it to very,very hot.
4)shower hot as u can take for 2minutes
5)finish cold again for a final 30 seconds

some helpfull links:
YouTube - How To Gain Weight

24-72 HOURS AFTER WORKOUT

-stretching
again static stretching is the key,it is vital and will help assist prolonged soreness of muscles experinced days after the workout
same technique used as mentioned above
it is important to stretch regulary,usually after and before bed,if u are very active and subject your body to a lot of stressfull conditions through training

-massage
deep penetrating massage will have a great effect of cramped/sore muscles.
regular massages will help a lot to recover the muscle.

-use of cold/heat therapy
heat packs and ice will help alot if used on the specific muscle group that is sore.be warned however that prolonged use of heat packs on the same body part can cause internal bleeding and swelling.

16.Why Air Alert is bad, but why some people see gains from it.
The logic behind it is stupid. Jumping more will get you better at jumping is their logic. This is only true for max effort jumps (which you can't and shouldn't do for that long) Air alert tells you not to do max effort jumps. How would you increase your vert from say 25 inches to 30 inches if you are only jumping 6 inches and never jumping high? You don't. I'm not even going to talk about the injuries caused from this because of overuse (which leads to knee tedonitis), muscle imbalances ( this program has nothing for hamstring development), and other problems like fatigue. Just don't do this program.
Some people get gains from it, yes. But have you ever noticed these people usually only get gains for like the first 6 weeks, then they plateau? This is because this program helps absolute beginners learn how to jump. VJB beginner plyos will have better results for these people ( have you ever compared the two programs? The first 6 weeks look very similar only VJB wants max effort every time).


17.Why ankle weights are bad
They cause tears and microfractures. Your knees and ankles are already under enough stress, don't add more. Just don't use them.


18.Best Jump Programs to use
I like The Vertical Jump Development Bible (VJB), Athletic Advantage, and Westside for Skinny Bastards Part 3.

Do not ask people to give you these programs. You either have to buy them or go to streetballebook.co.nr

for westside for skinny bastards part 3, go here
DeFranco's Training - Articles

19.The Vertical Project
I personally am not a fan of this program. You have to be very strong to do this. You probably see a lot of people say you have to be advanced to use this, but I bet they don't even know why. This program does not help you get stronger. It uses dynamic box squats and dynamic deadlifts ( like I talked about before) instead of max effort squats, box squats, deadlifts, etc. If you are not already strong (squatting 2x your bodyweight), you will not see good gains compared to the other programs I suggested.

The UPN is nothing new. He just calls it that so you don't know what it really is. This is just a fancy name for Auto-regulatory loading. This is covered in the VJB advanced full program. Luke hasn't found some formula or whatever bullshit tells you. He just uses well known training schemes and changes the name of it to sound revolutionary, but he's not.

20.Adenotrex
It's a scam. Don't believe the fake testimonials. You don't need it and it is a complete ripoff for creatine.




21. How to lose weight while getting stronger, faster, and increasing vert.
Eat a good diet, play your sport and lift weights. That's all you need. If you are really struggling with your weight, try High Intensity Interval Training (google it).
(ryano3's take)
Caloric intake must be less than caloric expenditure. In other words, you must eat less than you exercise.
Vertical jump training should provide enough activity for weight loss in my opinion, but extra workouts can be added if you want to shed that fat. On that note, lets also get this clear, you want to loose bodyfat not weight. To check how your going, it is better to do regular bodyfat tests(skin caliper for example) instead of checking the scales.

This is a great calculator for your goals and diet planning;
Calorie Calculator

The goal with fat loss diets should be eating less of the garbage, and more of the good stuff, Not starving yourself. A list of the crap you shouldn't eat:
Sodas and juices-Go ahead and read for yourself on your next ‘healthy’ fruit juice the amount of sugar. You have two ingredients-sugar and water.

High fat processed meat-sausage, pepperoni, bacon and related foods are loaded with the type of fat that will shorten your lifespan, and are also loaded with sodium. Don’t confuse these for good sources of protein.

Frozen desserts and ice cream-again, more sugar to transform your six pack
into a keg..

Sugar and oil-laden sauces–whether it is ketchup, barbecue or horseradish
sauce, the majority of nice packaged sauces are quick injections of spiced-up high fructose corn syrup.

Most processed foods–make sure your warning sirens go off when you see anything packaged in colorful wrappers, boxes, bags or containers. These foods promote ‘healthiness’ but fail to admit the degree of processing it went through. Do your own experiment-next time you are unsure of a processed food just take a look at the ingredient list. If you see more than 5 ingredients that you can not pronounce then you have to wonder what the heck you are putting in your body. Most of these foods have an exhaustive list of ‘fillers’ that preserve the shelf life and have nothing to do with nutrient value. Avoid this stuff at all cost!

Cookies-refer to the above.

Crackers-refer to the above but you get to choke down a mouthful of sodium too.

White flour products like white bread and bagels-manufacturers first remove
the wheat seed’s bran, its six outer layers, and the germ, which results in more than 75% of the vitamins and minerals being lost and over 95% of the fiber being lost. It gets worse. What little is left gets bleached in chlorine dioxide to give the bread a shelf life. It is further whitened by adding chalk, alum, and ammonium carbonate to make it feel and look more improved for the customer. An anti-aging salt that I do not even know how to spell or pronounce is added to the final stage. A few synthetic nutrients are then added back into the white flour and labeled ‘enriched,’ but in reality there has been no real ‘enrichment’ of the original product, only deception and destruction. Did you know that rats will die within seven to 10 days after being put a diet of white flour?

Baking supplies-more chemicals to wreak havoc on the human body.

Potato chips-a cumulative batch of chemicals to put an enormous amount of strain on the pancreas, which is forced to protect your body from these chemicals.

Your fat intake should come from all unsaturated fats, like olive oil, EFA's and so on. These are healthy fats and are vital for normal body functioning and are actually important if you want to loose fat.

Remember also to take out alcohol, so stop binge drinking if your serious on loosing body fat.

Your cardio should be done after weight training sessions if done on those days. There is no need for extra cardio on plyo days imo, if your following a good program(which you should be doing).
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22. How Many inches will I gain?
Nobody knows. It varies from person to person. Any program that guarantees X amount of inches is BS. Beginners will see gains really fast. Just find your specific needs (strength or plyos) and base your training around that. Most people will need more strength. Just keep working hard and working on your specific needs and eventually the gains you want will be there.

For weight lifting, your goal should be to add at least 5 pounds to each of your lifts each week. This won't happen every week but if you go 3-4 weeks without any increases, then you should reanalyze what you are doing (are you overtraining?, are you eating right? etc)

23. Why aren't I gaining inches on my vert?
Well there can be a few reasons if you aren't.
1. You aren't working to your specific needs. A lot of people on here are obsessed with plyos because they are too much of a pussy to lift weights. Plyos should NEVER be done if you aren't doing proper weight lifting and if strength is your main weakness, then strength should be your main focus. Stop being a bitch do some weight training if you want to get better. You can even do bodyweight training for all I care. It's not meant to be easy.

2.You aren't going full intensity on the plyos. On plyos you should be going all out. If they are too easy, then you aren't doing them right. The movements aren't supposed to be hard to do, it's how you push yourself through them that's supposed to be hard.

3. You aren't lifting maximally. Anything that has 5 or less reps (unless it is dynamic or specifically says lift for speed) should be done with very heavy weight. Weight heavy enough that you can barely do more than the listed reps. ( if you can do more than 2 more reps, it's not heavy enough)


24. Springbak Insoles (speedsoles)
I don't have these but I've heard mixed reviews. I understand the theory of what they are supposed to do but it sounds like bs to me. If you are very strong then you may see an inch or two increases.

However, the protection these give you may make it worth the full 25. Protection against jumpers knee, achilles tendonitis, shin splints, hip pain, back pain can be very useful. If you really want some protection for those I'd suggest these.


25. Resistance bands
These can have there uses in training, but the resistance is so much that they mess with your running/jumping technique at all, do not use them.



I really suggest everyone gets VJB or does Westside for Skinny Bastards part 3. Hopefully I answered a lot of your questions.

****mad Respect****

Someone Has To Sticky This. Even If That Means Taking Down One Of The Other Sticky's.

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DOWNLOAD THE DANGEROUS MINDZ MIXTAPE FOR FREE HERE!:
http://www.megaupload.com/?d=ZPDU9HUW

Thanks. I think redsoxfan is the only active mod on this forum. They need to have more.

I just hope beginners look at this, so we can only have intelligent questions asked, which in the end will help everyone.

great guide, simply and easy to understand, thanks

__________________
From the bottom to the top
I Can't be stopped
Give it all i got
Now im worth a whole lot
Live of the pressure
Work for the fame
Put it all on the line
Each and every game

yo man id have to say this is a really good thread, which is really helpful but new members/noobs dont bother looking at stickies, and think that making a new thread is the fastest way to get ur answer. we really need another mod to delete noob topics.

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Height: 6'2
Running vert 1 legged: 29"
Running vert 2 legged:28"
Standing Vert:24"

Stats per game
PPG:
RPG:
BPG:
APG:
(offseason)

god gotta let me in heaven
all the shit ive been through - The game

Well we do have way too many stickies, which is probably why they don't bother to read them.

ima clear up sum shit now

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