StreetBallTalk.com

ranga91 · #1 (**permalink**) 06-16-2009, 07:52 PM

Hey im Jordan and i am just starting the VJB program this Monday 22nd of June. I am going to be doing the Beginner Plyometrics Routine as i am a beginner and just starting. It says the beginner program has 4 phases each take 3 weeks so a 12 week journey which i expect to get minimal vertical increases maybe 1 or 2 inches but because i am a beginner maybe more.

Phase 1
Week 1- Ankle Jump 2x50
4 Star Drill 2x5
Alternate Lunges 2x20
Jump Squat 2x20
Slalom Jumps 2x50
Lunge jumps 2x10
Low squat ankle jump 2x30

Any help would be appreciated and i hope people read this and add there comments and thoughts.
Thanks.

diiimn · #2 (**permalink**) 06-16-2009, 08:44 PM

I think diet with protein has a role in helping ur gym, try like at least 30g of protein each meal, ie breakfast, lunch and dinner.

And I think those lunges and ankle jumps and suchlike except weighted squats are crap and just make u very tired and help no vertical plus I think increase in weight lifted are possible with every subsequent session.

miller3 · #3 (**permalink**) 06-17-2009, 01:01 PM

I've been doing the vertical jump bible for over a month now and the plyos have helped me some, but you will get over double the results if you do a strength program along with plyos.

ozzie baller · #4 (**permalink**) 06-17-2009, 06:28 PM

Quote:

Originally Posted by ranga91

Hey im Jordan and i am just starting the VJB program this Monday 22nd of June. I am going to be doing the Beginner Plyometrics Routine as i am a beginner and just starting. It says the beginner program has 4 phases each take 3 weeks so a 12 week journey which i expect to get minimal vertical increases maybe 1 or 2 inches but because i am a beginner maybe more.

Phase 1
Week 1- Ankle Jump 2x50
4 Star Drill 2x5
Alternate Lunges 2x20
Jump Squat 2x20
Slalom Jumps 2x50
Lunge jumps 2x10
Low squat ankle jump 2x30

Any help would be appreciated and i hope people read this and add there comments and thoughts.
Thanks.

if ur a beginner, you will see results alot quivker. good luck man, i'v been doing it for 2 weeks and already seen 2 inches gained, and i did 2 phases of it bout 6 months ago, so you should definatley gain more then 1-2 inches. good luck dude

ozzie baller · #5 (**permalink**) 06-17-2009, 06:32 PM

Quote:

Originally Posted by diiimn

I think diet with protein has a role in helping ur gym, try like at least 30g of protein each meal, ie breakfast, lunch and dinner.

And I think those lunges and ankle jumps and suchlike except weighted squats are crap and just make u very tired and help no vertical plus I think increase in weight lifted are possible with every subsequent session.

dude, the lunges are great if u do them explosivley, and with intestity. and the ankel jumps are great, they are verry similar to "Super Hops" the exerscise that luke lowry describes as the single best way to gain on ur vert

nba2008 · #6 (**permalink**) 06-17-2009, 07:10 PM

is that the real version of vjb, bro the did u buy that version? CAuse i heard the version that is downloadable on the internet torrent sites and all taht for download the workouts are actually different, mainly the volume. The volume in that first workout looks really high, if the volume is too high it can def. lead to injury or not the results ur looking for from the program

ranga91 · #7 (**permalink**) 06-21-2009, 09:18 PM

Quote:

Originally Posted by nba2008

is that the real version of vjb, bro the did u buy that version? CAuse i heard the version that is downloadable on the internet torrent sites and all taht for download the workouts are actually different, mainly the volume. The volume in that first workout looks really high, if the volume is too high it can def. lead to injury or not the results ur looking for from the program

Yea i downloaded it but its the beginner phase and supposedly just preparing you for the next phase which is proper plyos, this phase is suppose to help your fitness and get minimal gains, so im only expecting to get a average fitness and low vertical increase. Im going to try and get to a gym, thanks for the help guys starting today.

nba2008 · #8 (**permalink**) 06-22-2009, 08:22 PM

Quote:

Originally Posted by ranga91

Yea i downloaded it but its the beginner phase and supposedly just preparing you for the next phase which is proper plyos, this phase is suppose to help your fitness and get minimal gains, so im only expecting to get a average fitness and low vertical increase. Im going to try and get to a gym, thanks for the help guys starting today.

i get that ur doing the beginner phase, and what it's supposed to do for you. I'm saying that the workouts might be different and if they are they could detract from ur gains, and even lead to injuriees

ranga91 · #9 (**permalink**) 06-23-2009, 12:47 AM

Hmm your right i have no money to get the real thing so this is my best bet, well i did my first session yesterday and today my hamstrings are sore but thats because i didnt stretch felt like it definitatly did something i was out of breath the whole time felt like a pretty good workout.

ranga91 · #10 (**permalink**) 06-25-2009, 02:45 PM

Did my second session on thursday instead of wednesday because my hamstrings were to sore from mondays workout. Must be because i got really weak hammys because ive never done weights on them but the rest of my legs i have done minimum weights.