1.5xBW = Weight you lift / What you weigh

So if you weigh 58 kg you would have to lift 87 kg to lift 1.5xBW.
It's kinda weird that you can lift that much, are you sure you're full squatting like this:



and not doing this:



I gained about 4 inches doing bodyweight strength, I'm now doing a self-made program based on VJB Novice Weights and I've gained 1 inch in 3 weeks from that.

It's normal that you gained more from Air Alert because since you were a total beginner you gained really fast, I'd say 80% of the gains from Air Alert come in the first 6 weeks. After that you plateau. VJB is better and safer than Air Alert and will give you consistent gains.

That was a great and well described response Thanks alot!
Out of curiousity are you able to:
1) touch rim?
2)grab rim?
3) board tap?
4) dunk?
...after you gained 4 inches from bodyweight strength and VJB novice weights? And what is ure height?

__________________
Height:5"8 (173cm)
Age:14 yrs old
Arm Length: 76 cm
Standing vertical: 27"
Running 1 legged vertical: 29.5"
Running 2 legged vertical: 30.5"
Goal: Dunk a basketball by mid-way next year

Question 1
How long in weeks or months did it take you to grab/touch rim off one/two legs?

Question 2
Approximately in cms or inches how far were you from touching the rim b4 starting VJB?

Question 3
How long or what day do you have to rest b4 testing your vertical after each phrase (3 weeks)?
(I only do 2 sessions of both bodyweight strength and Beginner plyometrics on tuesdays and thursdays each week)

__________________
Height:5"8 (173cm)
Age:14 yrs old
Arm Length: 76 cm
Standing vertical: 27"
Running 1 legged vertical: 29.5"
Running 2 legged vertical: 30.5"
Goal: Dunk a basketball by mid-way next year

1- It took me about 2 months to touch the rim, can't hang yet

2- I could barely touch the backboard so 4 inches give or take

3- Usually 2 days after your last workout, make sure you get plenty of sleep.

Woah nice. so 2 months in weeks is about 8 weeks???? I could barely touch backboard as well ^_^". Hopefully i would gain as much if not more so i can touch to rim or grab it in 2 months . I do 2 plyo sessions a week with 2 bodyweight strength trainings as well. You said in a quote in another thread that to do plyos once a week if your strength levels are not 1.5xBW. I realised im not and that i only lift 0.8x bodyweight because its the first few times i ever lifted weights.

Current Schedule
Monday: Rest
Tuesday: Beginner Plyos + BSP
Wednesday: Rest
Thursday: Beginner Plyos + BSP
Friday: Representative Basketball Training
Saturday: Rest
Sunday: Representative Basketball Game

So what would u change my schedule to not overtrain/overwork OR to make the fastest gains OR just what you would do if there was Rep bball training on fridays and rep bball games on sundays. Ill take any advice

__________________
Height:5"8 (173cm)
Age:14 yrs old
Arm Length: 76 cm
Standing vertical: 27"
Running 1 legged vertical: 29.5"
Running 2 legged vertical: 30.5"
Goal: Dunk a basketball by mid-way next year

Good Luck, like now i want to gain 6 inches in 4 months i think it's doable

I do 2 plyo sessions a week with 2 bodyweight strength trainings as well. You said in a quote in another thread that to do plyos once a week if your strength levels are not 1.5xBW. I realised im not and that i only lift 0.8x bodyweight because its the first few times i ever lifted weights.

Current Schedule
Monday: Rest
Tuesday: Beginner Plyos + BSP
Wednesday: Rest
Thursday: Beginner Plyos + BSP
Friday: Representative Basketball Training
Saturday: Rest
Sunday: Representative Basketball Game

So what would u change my schedule to not overtrain/overwork OR to make the fastest gains OR just what you would do if there was Rep bball training on fridays and rep bball games on sundays. Ill take any advice

__________________
Height:5"8 (173cm)
Age:14 yrs old
Arm Length: 76 cm
Standing vertical: 27"
Running 1 legged vertical: 29.5"
Running 2 legged vertical: 30.5"
Goal: Dunk a basketball by mid-way next year

I would do this:

Monday: Rest
Tuesday: BSP
Wednesday: Rest
Thursday: BSP + Plyos
Friday: BBall Training
Saturday: Rest
Sunday: BBall Match


During the off-season:

Monday: BSP
Tuesday: Rest
Wednesday: BSP + Plyos
Thursday: Rest
Friday: BSP
Saturday:Rest
Sunday: Rest or practice jumping

K, thanks alot. BTW, look at my VJB journal which ill keep everyone who reads it posted on my gains. Good luck with ure training!

__________________
Height:5"8 (173cm)
Age:14 yrs old
Arm Length: 76 cm
Standing vertical: 27"
Running 1 legged vertical: 29.5"
Running 2 legged vertical: 30.5"
Goal: Dunk a basketball by mid-way next year