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Bigfella · #1 (**permalink**) 05-02-2008, 08:33 PM

I got like a one Inch Jump

Time to improve it

STATS
Age: 14
Height: 6'3"
Weight: 187 lbs.
Reach: 7'3"
Vert: 11"
Running Vert: 1'0"

PROGRAM

Every Day:

--Ballin--
25x Free Throws
50x Lay ups
50x Jump shots
All must go in to count!!!!

--Cardio--
Sucides till tired!
Short Sprints. 20 of them!

Every 2nd Day:

--Jump--
Squats until sore, 2 minute rest, more squats until sore
10 Depth Jumps, 2 minute rest, 10 more Depth Jumps
10 Max Height Jumps, 2 minute rest, 10 more Max Height Jumps
25 Leg Extensions, 3 minute rest, 30 Leg Extentsions, 3 minute rest, 30 Leg Extensions.

Young Athlete · #2 (**permalink**) 05-02-2008, 10:51 PM

Everyday? You will over train quickly, every other day at most.

Hater Aid · #3 (**permalink**) 05-03-2008, 02:34 AM

Thats a really shitty program, your vert is probly gona stay 1 inch.

Young Athlete · #4 (**permalink**) 05-03-2008, 06:04 AM

Quote:

Originally Posted by Hater Aid

Thats a really shitty program, your vert is probly gona stay 1 inch.

Agreed, Vertical Jump Bible for maximum results.

phenom11 · #5 (**permalink**) 05-03-2008, 06:14 AM

Quote:

Originally Posted by Hater Aid

Thats a really shitty program, your vert is probly gona stay 1 inch.

lol yeh. there are better ones u can find 4 free on the internet.

bluegreyhound · #6 (**permalink**) 05-03-2008, 06:40 AM

20 depth jumps each day? Bad idea dude.

Bigfella · #7 (**permalink**) 05-04-2008, 01:05 AM

Made a few adjustments

Im going to trial this for 6-7 weeks and see the outcome

bluegreyhound · #8 (**permalink**) 05-04-2008, 06:08 AM

Let me give you some recommendations here.

1) Lose the depth jumps, you aren't ready for those.
2) Cut out leg extensions and substitute with pistol squats if you are sticking to bodyweight only exercises.
3) Cut out suicides. Do sprints once a week but for sensible sets and distances. Try 4x40m to start with and time yourself. You want to improve your times slowly.
4) Don't squat jump until sore. Do something like 2x20 and aim to drop into a squat position quickly (almost relax your legs) and then explode upwards from the bottom position. Aim to touch a goal for all reps.
5) Max height jumps. Do 7 sets of 3 reps instead. Aim to touch a goal for all reps. Raise this goal slowly every week.
6) If this seems to easy do 4x5 reps of a natural GHR from the floor (can be assisted) and maybe 4x5 knee jumps ("jump' from a kneeling position to a squat position, use your arms to provide some vertical lift-off). If you are too sore, you can do these at your next workout.
7) Take it easy with the legs with your jumps when practising your lay-ups and jump shots on the same day.

madpropsnohops · #9 (**permalink**) 05-04-2008, 06:30 AM

Quote:

Originally Posted by Bigfella

I got like a one Inch Jump. Time to improve it
STATS
Age: 14
Height: 6'3"
Weight: 187 lbs.
Reach: 7'3"
Vert: 11"
Running Vert: 1'0"

PROGRAM

Every Day:

--Ballin--
25x Free Throws
50x Lay ups
50x Jump shots
All must go in to count!!!!

--Cardio--
Sucides till tired!
Short Sprints. 20 of them!

Every 2nd Day:

--Jump--
Squats until sore, 2 minute rest, more squats until sore
10 Depth Jumps, 2 minute rest, 10 more Depth Jumps
10 Max Height Jumps, 2 minute rest, 10 more Max Height Jumps
25 Leg Extensions, 3 minute rest, 30 Leg Extentsions, 3 minute rest, 30 Leg Extensions.

Your 6'3" with a 7'3" reach HOLY SHIT AHAHAHAHAHAHAHAHAHAHAHAHA