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Dbackle · #1 (**permalink**) 08-19-2008, 01:04 PM

Height: 6'3" Weight: 210 Age: 20
Standing Vertical: 33" Two feet off approach: 40" Running 1-foot: 35"
Squat: 320
Goal: 45" so my head is at rim level
I've done 5 workouts in the Intermediate strength+weights program. I probably could have done the advanced, but I had not done jump training for quite a while, and both my squat and vertical were down since basketball season. I was following the program that they write for us for basketball, but I hadn't made gains in a few months. So I finally took over my own training and my vertical has returned to where it used to be. Now I'm trying to push it higher. I'm still doing the power lifts and the upper body training from the hoops program. It's going good so far.

ferocious4277 · #2 (**permalink**) 08-20-2008, 11:15 AM

u have a great vert but i was j.w what are ur deadlift and 40 yd. sprint numbers? also if u know it what's ur quad:hamstring ratio?

Dbackle · #3 (**permalink**) 08-25-2008, 11:07 AM

I can dead lift 385. I've actually never been timed on a 40, but I can tell you that I'm not slow but not exceptionally fast for a college athlete. I've never heard of the quad/hamstring ratio. How do you measure it?

The 6th workout went well. I felt like I was getting up well during the plyos, and my reps on squat were a little easier than I expected, so I was able to get up fast, which is better. Since I started doing this program, my vertical has been very consistent. It goes down the first 1 or 2 days after the workout, but it always goes back up. Before I never knew if I was going to be able to jump well on a given day. That alone makes this worth doing.

Here's a video of my dunks at a contest in the spring. I can't promise my vert was 40 in the video but its probably close. YouTube - Free Jump Training Info & dunk over 2 people's heads

ferocious4277 · #4 (**permalink**) 08-25-2008, 07:43 PM

great vid. quad:hamstring ratio can be done by how much u do for leg extension and how much u do for leg flexion. i was j.w cuz when i first started gettin into vert a few months ago i heard u need really strong quads so i'd always do leg extensions but it seems like the best athletes are balanced for everything

Dbackle · #5 (**permalink**) 08-26-2008, 06:43 AM

ok. yeah, I thought quad/hamstring ratio might be measured like that. I know I can hamstring curl at least 200, but I've been told multiple times by athletic trainers and strength coaches that quad extensions are terrible for your knees, so I haven't done them in several years. In fact, those machines seem to have disappeared from weight rooms.

ferocious4277 · #6 (**permalink**) 08-26-2008, 09:09 AM

i've heard lots of dif. opinions about them but i think the opposite ever since i used them and could do 300+ lbs. for reps i eliminated my knee problems altogether.

Dbackle · #7 (**permalink**) 08-28-2008, 10:12 AM

So I was playing at open gym last night. I caught the ball on the wing and I had a 6'10" guy guarding me. We had an odd mix of guys so there were some interesting matchups. I knew I could blow by him so I just did a hard first step baseline, took one dribble, went up off one foot, and threw it down two hands over a 6'7" guy who was late on the help. It's been a while since I dunked on anyone so it felt good.

diiimn · #8 (**permalink**) 08-29-2008, 08:58 PM

Wat's ur squat and deadlift now

Dbackle · #9 (**permalink**) 08-31-2008, 06:49 AM

The 385 on the deadlift was just last week, so that obviously hasn't changed much. I maxed real quick before doing RDLs last workout because ferocious had asked what my deadlift was. We're testing squat, hang clean, bench, vertical, and T-drill this week for basketball. I'll let you know all my numbers.
I did the 7th workout; the last week of the 1st phase is like an unloading week. The volume is down to 2 sets for the plyos and 3 on weights. I did 275 3x3 for squat and RDL.
My friend on the hoops team is insisting that he records me doing some dunks. Tomorrow or tuesday is the plan, so hopefully I can get up.

diiimn · #10 (**permalink**) 08-31-2008, 10:12 PM

How long have u trained in the weight room