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Dunk4shiz · #1 (**permalink**) 04-05-2009, 02:42 AM

Started 'Vertical Jump Bible' Beginner Plyometrics and Bodyweight Strength program on Phase 1 Week 3

Name: Stephen.J
Age:14 yrs old
Weight: 58 kg or 128 lbs
Height:5"8-5"9 (174cm)
Standing vertical:17"-19"
Running 1 legged vertical:22"-24"
Running 2 legged vertical:20"-22"
Goal 1: Dunk a basketball in 264 days.
Goal 2: Gain atleast 6" or grab rim after beginner plyos and bodyweight strength program and school set-out upper body weights.

I just finished phase 1 week 2 of Beginner Plyometrics and Bodyweight Strength program and i see a bit more than an inch of increase

. Last 6 weeks b4 starting VJB program i did school set out upper body weights, so i guess those and this program gave me that full inch and a bit on my vert. I still dont know whether i have to rest on the 3rd week to test out my increase after 3 weeks like it says in the VJB information stuff. I only do 2 sessions of bodyweights and beginner plyos on tuesdays and thursday at 7:00am in the morning, so maybe i should test on saturdays?
I tested my vertical after two weeks and i realised i could touch more of the backboard than before

, AND IM ONLY 8-9 CM or 3-3.5 INCHES TO TOUCHING THE RIM.

vcolympicdunk · #2 (**permalink**) 04-05-2009, 08:26 AM

Oh yah bro, seeing that you are a beginner (no offense intended) in plyos and all that. You should gain a fair bit. Also doing a combo (weights/plyos) is good because your pretty balanced in strength/ speed. BTW are u keeping a daily or weekly journal?
good luck

CrossCL · #3 (**permalink**) 04-05-2009, 08:29 AM

good job man, it sounds like your vert is coming along nicely. as i'm also starting out VJB soon i hope that youll show some promising results.

Dunk4shiz · #4 (**permalink**) 04-05-2009, 03:17 PM

Im im going to write in this journal twice a week

. Im hoping to gain 4.5-5 inches more on my vert finishing this program and resting for a week.

Tommorrow i will starting phase 1 week 3 doing Bodyweight Strength program.

Dunk4shiz · #5 (**permalink**) 04-05-2009, 03:21 PM

Im im going to write in this journal twice a week

. Im hoping to gain 4.5-5 inches more on my vert finishing this program and resting for a week.

My workout schedule is:

Monday: Rest
Tuesday: Bodyweight Strength program (BSP)
Wednesday: Rest
Thursday: BSP + Beginner Plyos
Friday: Bball training
Saturday: Rest
Sunday: BBall game

I am currently in season with a current goal to touch/grab rim in 12 weeks of BSP and beginner plyos. Wish me luck!

vcolympicdunk · #6 (**permalink**) 04-05-2009, 07:21 PM

Nice job man I think u can get it easily. Whatever u do dont overtrain and dont get discouraged if you dont see gains REALLY QUICK. Most of my gains with vjb came after the rest weeks and after I completed the whole program. Just make sure u are recovering properly.

Dunk4shiz · #7 (**permalink**) 04-05-2009, 08:42 PM

Stopped Beginner Plyometrics
Today i read through the forums and saw that ide wrote for someone else that if you cant lift 1.5x bodyweight, you should only be doing Strength programs until you can lift 1.5x bodyweight. Hmm... someone tell me quick before Thursday!!

Dunk4shiz · #8 (**permalink**) 04-06-2009, 01:41 AM

Confused on the programs i should have selected

I squat approx 0.8x my weight... I read in the forums today that guys like me need to do weight training to build muscle strength first b4 doing plyos. Should i concentrate on strength building, or plyometrics, because im a 24 inch one-legged jumper with not much muscle strength? Aarrghh!! My schedule is already written in this thread.

vcolympicdunk · #9 (**permalink**) 04-06-2009, 10:10 AM

I think you will do fine with how you have it because you are pretty balanced. I could see if your 2 legged jump was much lower than your 1 legged, how you would probably do more strength focused, but I think youll be okay with the combo. As for me, I actually did only VJB intermediate plyos and gained probably 4-4.5 inches from it but as I said most of those gains came in after I finished the whole program and took a week off.

CrossCL · #10 (**permalink**) 04-06-2009, 01:26 PM

If you can only squat .8x your weight I think you should at least do a little normal squatting and such before you start plyometrics to maximize your gain.