yes, you should do it twice a week....as for when to test...idk the exact dates, but on the workout chart it tells you what day to rest and test your vertical...GOOD LUCK!!!

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Height: 5'10
Standing Reach: 7'6
Standing Vertical: '25
Running Vertical: '30

whats ur reach like 8 foot

my arms are usually a inch longer then people who are like 3 inches taller then me but i just tried to measure my wingspand and its 74 inches but my arms dont seem that long to me.. should i be hanging on rim with two hands with that wingspand i probly aint measure my vert right then i know im 5'10 and the rims are 10 feet becuase i hang on them everygym i go to

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Height:5'10
RV:around low 30's

Can hang on rim with two hands,dunk with alley oop, no training

current program:vjb beginner plyos and bodyweight

alright just finished my first workout from beginner plyos i started yesterday but the alternating lunge jumps were so bad i couldnt finish so i stretched alot and decided to start over today, when i got to the alternating lunge jumps the same thing happened i went as hard as i could but my legs were beat so idk if i still had the form down but i played juelz santana second coming and just fought threw it..i guess becuase it was my first time training thats why it was so hard..the rest of the workout seemed really hard to, the low squat ankle jumps i was only getting like 1 inch off the ground and jump squats only a few inches but now that i look back it wasnt that hard as i made it seem i wonder how bodyweights is gonna make me feel later..any tips for me?? recovery?

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Height:5'10
RV:around low 30's

Can hang on rim with two hands,dunk with alley oop, no training

current program:vjb beginner plyos and bodyweight

did bodyweights late last night started around 12 because i had other stuff to do it was really easy though but once i got to the squats aroung 50 my back was killing me so i stopped i ended up doing the 200 but not in a row my back rounds over alot thats why my back was killing me but my legs are sore today but not as bad as i expected..i also did 3s20 calf raises and these two exercises after bw i did the standing hip flexion with the ankle weight becuase i heard its not as good if your sitting hope these three months go by fast

YouTube - increase vertical jump secret #2 revealed

YouTube - increase vertical jump secret #4 ***get HOps***

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Height:5'10
RV:around low 30's

Can hang on rim with two hands,dunk with alley oop, no training

current program:vjb beginner plyos and bodyweight

just finished second workout of week 1 plyos the alternating jump lunges were still really hard i had to push myself to cramps just to finish but the lunge jumps were really easy, i found the jump squats to be harder today,so really the only hard thing was the alternating lunge jumps and jump squats will do bodyweights later around 11 or 12

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Height:5'10
RV:around low 30's

Can hang on rim with two hands,dunk with alley oop, no training

current program:vjb beginner plyos and bodyweight

alright just finished bodyweights so now im done with week 1 for bodyweights and plyos it took about 45 minutes to finish maybe a little less but it was extremely easy i didnt really feel peterson stepups at all..all the other exercises actually felt really good instead of hurting but when i try to go down stairs my legs feel like there bout to collapse so it must be working i will see if i gained anything at all on sunday but if i did some of it is from stretching i stretch alot will let you guys know sunday

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Height:5'10
RV:around low 30's

Can hang on rim with two hands,dunk with alley oop, no training

current program:vjb beginner plyos and bodyweight

Plyo's shouldn't be worked as over-kill, the beginner plyo's and BW is designed to condition your legs for harder levels of plyo training, but not as a muscular endurance activity, not saying that it won't increase your vertical significantly if done properly.

Make sure that you're doing all the exercises properly and are doing the correct number of repetitions. Pay close attention to the workout schedule so you are well aware of what your are to do on certain days, as to not make mistakes.

Static stretch on your recovery days to help reduce muscle soreness.

Check out this thread i made:
Stretching/recovery Thread (plz Sticky!!!!)

Remember not to sacrifice correct form for reps. Quality over quantity.

Also, eat right, this is an important part of recovery.
I advise you to consume about 1.5grams of protein per KG of body weight daily.

Also, avoid caffeine, soft drinks, juices, fast food and other garbage for your system. Load up on carbs, protein, healthy fats(trans or polyunsaturated) from clean whole foods. Drinking enough water is also essential.

Check out the beginners guide to training by Jcsbuck, its a sticky on the jump training and hoop exercises forum. A must read for all people training.

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i will be restarting week 1 next monday because i kinda ruined my training eating bad foods i feel like i gained a few pounds and i didnt do all reps with full intensity and quality but i will repost next week and work harder

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Height:5'10
RV:around low 30's

Can hang on rim with two hands,dunk with alley oop, no training

current program:vjb beginner plyos and bodyweight