Hi-Level, Quick Vertical Jump Program Help

[shadowmaster]

Well this is my first thread on the forums...so Hi!

Basically, my dream is to dunk. I'll do anything to slam that spherical object. I'm 14 and 6'0" muscular, have been weight training (whole body) seriously since I was 12, and have been doing plyometric training since December '07. I've had plenty of personal trainers and know my way around a gym. I have a home gym fitted with a standard bench, swiss ball, medicine ballfree weights, adjustable weights, and the Vectra II Home Gym System. I have a lot of free space in my basement and flat backyard. For plyometric training, I have pants that weights can be slipped into, a jump rope, and the Strength(R) Shoe (basically a comfortable shoe with a platform on the toe section).

I've been working on my vertical jump since February. Besides Upper Body and Abs, its all I'm planning to do on the basketball offseason. I had a personal trainer teach me the basics and gave me the following workout, which I have increased in weight a bit. (roughly):

You'll find that it is quite basic and is lacking a lot of plyo.

4 sets of Leg Press - 195 pounds - 20 reps
4 sets of squatting jump; jump as high as you can off 2 legs - 20 reps

3 sets of Step-Ups - 20 pounds in each hand - 20 reps (40 for both legs)
3 sets of Split Jumps (not too good at them)

3 sets of Squats - 20 reps - 50 pounds (I know.....)
2 sets of Lunges 30 pounds in each hand - 40

2 sets of Hip flexors - 25 pounds - 20 reps
3 sets of Leg Extensions 110 pounds - 20 reps

2 sets of hamstring curls - 30 pounds - 20 reps
jump rope

I then do a long ab workout which I dont care to list

Mon cardio
Tues Upper Body
Wed cardio
Thurs rest
Fri above workout
Sat Upper Body
Sun above workout


I alternate between the pairs which is kind of illustrate with the spacing. I am very good shape, good endurance, and was easily the fastet on my team, and was starting center for my freshman team. I am very dedicated to exercising and manage my time very well. I also joined spring track and ran XC. I am asking you guys for help on a very fast working, brutal vertical jump program so that I can dunk, gain confidence, and make varsity as a sophmore.

Thanks. Also, if I left out material, I'll edit it.

 

[Proteinboy]

if i wanted to jump ridiculously high, i would train with main emphasis on
getting strong at squats and deadlifts
and also build huge amounts of power with power cleans.
other than that, keep body fat % down(<10%) and your verticle will improve drastically.

 

[shadowmaster]

My body fat is below 10%, so that's good news.

Its that kind of hilarious irony that you hate when it happens to you: The two exercises that I am quite weak at in my form are deadlifts and squats. I mean, I'll do them, but I don't know if I am doing them correctly. I'll look around the site for some resources.

 

[Proteinboy]

good job. it will take some work but after you get a hang of them and start getting strong at them you will see that strong lower body muscles are a powerhouse and the only way to jump higher is to get strong, explosive legs.

even when i gain fat while bulking but my legs get stronger i still jump higher than before. when i cut weight and lose 10-15 pounds, it feels like im Michael!

 

[jumpprogram]

When doing a polymetric training you should see to it that you have a strong tendons and joints because you are adding a lot of stress on them and if ever they are weak you are risking yourself to injury which will may cause delays in seeing improvements. When you are in weight training you should focus on lifting weights that are 85% of your max rep, and quality of exercise and focus on speed.The faster you're able to lift the weight the more stress you put on the muscle and the stronger they will become.