umm from what i read in VJB if you doing BW+plyos u need to do it 2 times a week no more otherwise its overtraining. its sayd that its best done on the same day, eg plyos morning bw evening , just like you got it.

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ur supposed to do both two times a week post after ur plyo session it made me hard to even walk the alternating lunges fatigued me for the rest of the workout i wanna see if it does the same to u

__________________
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

So will be:
sun,wed:morning plyos evening bw
sat,thursday upperbody train

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position :PF,C
height:6.56
stand reach :8.8
run vert :14.5
2 legged jump : 13 or less
after rest for 3 weeks
run vert :24inch
2 LEGGED JUMP:23 inch

some question need its answer
1-i'm building up squat to 150% of my weight as a criteria for now i'm 110% and going up i'm asking now when to do this squatting in a rest day or with BW or wat
for the alternate jump is this YouTube - Alternate Lunges and Scissor Switches

is this a lunge jump YouTube - Lunge Jumps

and plz if any1 has a videos for the bodyweight trains plz share it about the cross bodyoff and 2 leg ski and scissor hip and hip abduction


and wat the best upperbody exercise for a bball player i'm 6.6 and 206ib mean i'm not that power and i'm playing pf which mean more power
as a friend say i need to increse speed and my post shots but i need a bidy power too so if any1 has a good program i'll be thankfu;

__________________
position :PF,C
height:6.56
stand reach :8.8
run vert :14.5
2 legged jump : 13 or less
after rest for 3 weeks
run vert :24inch
2 LEGGED JUMP:23 inch

do the squating along with bodyweight..these are really the alternating lunges though u should be getting higher and use as much force possible
YouTube - Lunge Jumps

i cant find a video for the lunge jumps but do the same thing as that but land in the same position and use the same leg to jump dont switch like in the video

i skipped the cross body exercise because everyone says Kelly baggett says not to do it..2 leg ski squat u use a swiss ball but u can do it on the wall start off at the half squat position and hold for 10 seconds and move down 2 inches for 5 positions each position is 10 seconds last position should be about sitting..hip abduction YouTube - Senior Physical Fitness at Home : Hip Abduction Chair Exercise for Hip Strengthening for Seniors

scissor hip should feel it in hamstrings and glutes

TESTOSTERONE NATION

__________________
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

i'll start tomorrow morning and will try video myself while doing the plyos
so if something wong u may correct it to me and if right may be refrence to alot of people

btw do i need to train abs sepratly in a day or nothing with vjb i mean like ab ripper p90x or no need for it

__________________
position :PF,C
height:6.56
stand reach :8.8
run vert :14.5
2 legged jump : 13 or less
after rest for 3 weeks
run vert :24inch
2 LEGGED JUMP:23 inch

im not sure what ur saying about the abs but a ab workout will help u not by too much though and u can do them on the same day as vjb if u are worn out u can do them the next day if thats what u mean

__________________
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

i can't move i started with ankeling it was good ad when it come for the 4 star drill after i finish i feel my calves burning :S the other trains gone well UNLESS the lunge jump and jump squat i feel my quads really burn inside the plyo makes me really tired and for BW petrson step up the last 5 rep at last set were fuckin burning me and other train was well but that fuckin 100 squat all the way down was so hard i done it in 50 sets can't do more

tomorrow will do the upper body train like bench press triceps and biceps and ab ripper

__________________
position :PF,C
height:6.56
stand reach :8.8
run vert :14.5
2 legged jump : 13 or less
after rest for 3 weeks
run vert :24inch
2 LEGGED JUMP:23 inch

i found bodyweights really easy ecept the squats made my back hurt really bad i stopped around 50 to but i did the 200 jus not in a row my legs are still a bit sore after a ton of water and protein but im almost back to normal

__________________
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