VeRt's All Star Program

[VeRt LeGeNd]

Hey everybody sory i havent been on well i am starting a new program that works on ALL my skills. My skills rated 1-10 are"

Dribbling 10
passing 8
Attacking the hoop 10
Shooting inside the arach 7
3 pt shooting 3

The program would consist of the whole TVP, Skip to my lou, GBP, and a little of my kinda stuff.
This is how it would be:
10 Minutes Warm up and stretch

20 Minute Workout

30 Minutes Skip to my lou ( With gloves and tennis balls)

15 Minutes Lay-ups Drills
50 Left and right regular lay-ups
20 Left and Right Handed Reverse Lay-ups
50 Finger Rolls
60 or less Freestyle Lay-ups

5 Minutes Inside the arch shooting (Game speed)

5 Minutes 3 PT Bank Shots

3 PT Shooting

Current Stats:
Running 2 Leg: 25 Inches
Running 1 leg : 21 Inches
Standing 2 Leg:21
Age : 14
Height: 5'8'' (Staning no shoes)
Highest touch standing: 7'3'' (no shoes)
Highest touch running: 9'5''
Arm Span: 5'10''
Dead Lift: 120 Pounds
Squat: 110 Pounds
Bench Press: 70 Pounds
Fat Percentage: 4%
Inside the Arch Shooting %:75%
3PT Shooting %: 34%
Foul Shot %: 90%

UPN Charts
Excerssise Left Leg Right Leg
Max Jumps 14 14
S/L Hypers 8 7
S/L Flying Step-up 8 7
S/L Calf Jump Curls 25 24
S/L Calf Jump 15 14
Jumping Push-ups 5 5
Flying-pull ups 6 6

I am following the Window Plan, regular training for TVP, water plyos, no super hops since it is in training.




Feel Free to Post what ever you want and i might respond. I will be starting the program on 1/1/08. First Day of NEXT year!!!

[VeRt LeGeNd]

hey everyone again and MERRY CHRISTMAS!!!!!!

I had some extra time today and i tried the skip to my lou drills and they were intense but interesting. My left crossover, my non dominate hand, is amazingly fast now. My Right crossover is a little better. I was a ok dribbler with my left but now it is awsome. I am gonna be doing it all week twice a day atleast. Also in the TVP excersises i had to revise and i found out i couldnt do one of the excersises. I cant do the Cable shin flex cuz i don t have the equipment. So would replacing it with a plyometric excersises be ok. Such as a side to side box jump of 3 sets and 8 reps for now.. Also would it be ok to also add the VJB novice plyos to the TVP regime on weeks 5,10, and 15?? and always on day 5 in the weeks. Until i start the super secret excersise. Then i would stop the novice plyos?? Also i would only do the novice workouts only once a week.

[VeRt LeGeNd]

3 Days till' first workout and New Years Eve........I plan on to do the super hops on week 7 and do them all the way till week 15...gulp....then take a week or 2 break. By the time i start super hops my team would be playing its last game...... ..lol but cant wait. I plan on waking up 6 in the mourning use my weight room and then go to school, when i go back... then use my Gym after school for an hour and a half and practice my skills......can't wait..

[VeRt LeGeNd]

2 days till workout, i think i will get some decent gains, cuz after i will be the altitude jumps and in the 15 week program i will be performing the super hops

[VeRt LeGeNd]

i will be doing half of skips dribbling program in the morning and the other half in the afternoon the do his shooting program. After every workout i will post every little thing i do, including what foods i ate and what i did befroe the workouts. I plann on maybe doing a flexibility program on top of this, it ehnaces alot of stuff. The Ziani guy also did flexibility workouts when he was younger so it may help a little bit. Also i found out that i have a very long achilles and high up calves, so can't wait to do super hops..

[lakerz]

man its looks like you got your work cut out for you. it already sounds like you're having some sucess but good luck the rest of the way

[VeRt LeGeNd]

thanks i found out today that i am a 1 legged jumper and i have very long limbs and long achilles so the super hops should help out.

[VeRt LeGeNd]

1ST Day of Workout and wow!!

After i did some flexibility and dynamic stretches and did the workout. It was a little intense for my hamstrings and i couldnt do 2 of the excersises, but still is it nice. i feel more explosive and powerful when i jump now. My mom is gonna ask a doctor about the springbak insoles and i might get them. Also i found a equation that tells you your potential vertical jump and mine is 61-63 inches!!!!Thats if i worked real hard and stuff so yeh lol..but the workout is really good

[VeRt LeGeNd]

hey everyone my vertical jump is very impressive now. i did some certian stuff and i gained sopme instant vert gains, thanks rangerid and redsoxfan. My vert with a running 2 leg is around 27 inches now and i have gained about a half inch with my running 1 leg its awsome!!!

[ballin715]

wats the skip to mu lou programs and wat gloves ya takin about. plz pm the dribblign program