StreetBallTalk.com - VJB Journal -26 year old Guy from UK

stuie_d · #1 (**permalink**) 10-14-2007, 10:14 AM

OK tomorrow I begin now I'm finally injury free.

Doing beginners bodyweight and novice plyos.

I've done plyos for martial arts before so I think I can handle them but may turn it down if it gets too much.

Does anyone agree strenth training may be necessary as well. I'm a bit scrawny but can lift nearly 75kg (170lbs) and can squat over 100kg.

I need a 2 week cycle to fit around my job so the Schedule goes.

1st Week

Monday - Day Off
Tuesday - Bodyweight
Wednesday - Work
Thursday - Work
Friday - Plyometric Workout
Saturday - Day Off
Sunday - Bodyweight

2nd Week

Monday - Work
Tuesday - Work
Wednesday - Plyometric Workout
Thursday - Day Off
Friday - Work
Saturday - Work
Sunday - Work

Of course I will play ball on most days off and test once every 2 cycles or per phase. Will probably throw a few weights or cardios workouts inbetween with cycling and running for extras.

I'm 6ft and can grab the rim clean with both hands but I need 6-8 inch improvement cos like everybody else here I want to dunk properly.

Wish me luck.

Will update on this thread twice a week if I can.

Hope you guys will help me out.

Cheers

killingangel · #2 (**permalink**) 10-14-2007, 10:37 AM

I'm kinda like you as well, I am 6 feet and before VJB I could grab the rim two hands clean and now I can dunk on 1 foot and on 2 feet. So you'll definitely be able to dunk in about a month or two.

Also, I was kinda surprised because before VJB I've always struggled with my two footed dunks and one day after stopping for about 3 days, I tried my regular 1 foot dunks and then decided to go 2 footed. Since I had been squatting and doing the 1-legged bulgarians, I noticed i could plant and take off directly under the basket and dunk which made me really happy.

It was kinda like Baron's dunk on Kirilenko, minus Kirilenko. Or how Deron Williams dunks.

stuie_d · #3 (**permalink**) 10-14-2007, 02:00 PM

Quote:

Originally Posted by killingangel

I'm kinda like you as well, I am 6 feet and before VJB I could grab the rim two hands clean and now I can dunk on 1 foot and on 2 feet. So you'll definitely be able to dunk in about a month or two.

Also, I was kinda surprised because before VJB I've always struggled with my two footed dunks and one day after stopping for about 3 days, I tried my regular 1 foot dunks and then decided to go 2 footed. Since I had been squatting and doing the 1-legged bulgarians, I noticed i could plant and take off directly under the basket and dunk which made me really happy.

It was kinda like Baron's dunk on Kirilenko, minus Kirilenko. Or how Deron Williams dunks.

Sounds similar to me. I always jump off 1 foot (left). But want to develop a good 2 foot jump technique. On nearly all dunk vids you see a big two footed squat before a leap.

Here's to dunking by Christmas - Sounds like a realistic goal to me

killingangel · #4 (**permalink**) 10-14-2007, 07:06 PM

Well, it is realistic, and you will dunk sooner than you might expect actually. But, one thing about the 2 foot jump is when you have the power in the legs you don't need to take a "big squat." You will find, just like how I found, that all you need is a 1/4th jump or less to dunk it if you have enough leg power. That's why you see most good dunkers don't even have to try to get air, it's effortless.

dabeast · #5 (**permalink**) 10-14-2007, 07:42 PM

Quote:

Originally Posted by killingangel

Well, it is realistic, and you will dunk sooner than you might expect actually. But, one thing about the 2 foot jump is when you have the power in the legs you don't need to take a "big squat." You will find, just like how I found, that all you need is a 1/4th jump or less to dunk it if you have enough leg power. That's why you see most good dunkers don't even have to try to get air, it's effortless.

In the VJB, Kelly also talked about how antagonist muscles keeps someone from jumping higher and how pro athletes are able to keep these antagonist muscles from interfering. He said this was part of the reason good jumpers make it look effortless.

stuie_d · #6 (**permalink**) 10-15-2007, 03:57 AM

Quote:

Originally Posted by dabeast

In the VJB, Kelly also talked about how antagonist muscles keeps someone from jumping higher and how pro athletes are able to keep these antagonist muscles from interfering. He said this was part of the reason good jumpers make it look effortless.

Like when you jump indoors you won't let yourself hit your head on hte ceiling?

killingangel · #7 (**permalink**) 10-15-2007, 06:14 AM

Quote:

Originally Posted by dabeast

In the VJB, Kelly also talked about how antagonist muscles keeps someone from jumping higher and how pro athletes are able to keep these antagonist muscles from interfering. He said this was part of the reason good jumpers make it look effortless.

Cool, I didn't know that...what page was that in VJB so I can learn more?

dabeast · #8 (**permalink**) 10-15-2007, 07:29 PM

Quote:

Originally Posted by killingangel

Cool, I didn't know that...what page was that in VJB so I can learn more?

Page 21, "Jumping With a Weighted Sled".