very good
how long did u train? what do u do?

ages ago i did vjb beginers plyo with vjb bodyweight. i gotta start training again tho..

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Age:15 Height: 5' 10" or so. Running Vertical Jump: about 33-35 inches
Highest Poster On SBT
Good, better, best. Never let it rest. Until your good is better and your better is best.
-- Tim Duncan

I am 17 years old and I start to do strength trainning 1 week ago.I wonder when can I start to do plyrometics =[

do both at the same time

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Age:15 Height: 5' 10" or so. Running Vertical Jump: about 33-35 inches
Highest Poster On SBT
Good, better, best. Never let it rest. Until your good is better and your better is best.
-- Tim Duncan

But I can only squat 0.8x my weight......

do your approach 100x faster and you`ll hang with both arms, dude!

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"U miss 100% of shots u dont take!"


Vert leap - 40 in
Standing vert - 30
Running vert - 36
Bench press - 231 lbs
Squat - 300 lbs

wow good job man, I'm 5'8 and hoping to do the same as you in a few weeks. Can I ask what your standing reach is and your standing vertical?

Hey ajing, ill tell you my general body stats and u can PLEASE tell me about/approximately how much i would gain/react to the beginner plyos and bodyweight strength program from this (my current verticals are in signature):

Age:14 years old
Body Structure/Shape: Very thin and lanky with really long arms and legs. Runs fast and is fit. Muscle definition not very existant.
Height: 174cm or 5"9
Weight: 58 kg or 128 lbs
Arm Length: 82 cm or 32 inches
Weight Lifting: Nearly 1.5x (82kg or 181 lbs) bodyweight on squats ( my current max lift is 76kg or 167.5 lbs that i feel comfortable with)
Experience of Previous Vertical Jump Training(s): Air Alert 3 for 6 workouts.
I need to know the approx. gains after finishing Beginner Plyometrics and Bodyweight Strength program for a guy similar to me. THANKS ALOT!!
I gained like 2 inches just from 2 weeks 3 times per weeks therefore i worked out 6 times in the 2 weeks total from Air Alert 3 b4 my knees started to hurt a bit and i switched to VJB, but this is giving me slow gains. Is there something wrong? Im working twice as hard on VJB then i did on AA3. WHICH WORKOUTS SHOULD I DO DEPENDING ON THESE STATS?
p.s i only need 3.5 inches more to touch rim and 5 inches to grab rim

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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

Sorry dunk4shiz it's not possible, I would need your fast twitch-slow twitch muscle fiber ratio and even then it would be almost impossible to give you a good answer.

Just do the program and stop worrying about how much you will gain.

Are you sure you're doing full squats (going all the way down)?
Because with that strength you would have a 34-inch vertical.