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Jumping
- Thread starter Tri10
- Start date
Hey, being 5'7 you are definitely capable of dunking. My friend started dunking when he was 5'8 at the age of 18. (he is white by the way, white men CAN jump) He used Jump Soles over the summer and got his vertical up something like 12 inches from where he started, crazy.
You can go to JumpUSA.com and order the shoes or get them anywhere I guess, I have some myself I used to train for football and I got a lot faster and quicker.
Also, one more thing. Jump form is very key. Someone with very good jump form can out jump someone with bad form by 2-4 inches easy. I have horrible jump form which is why I can't dunk yet. If you work on it, you will get it.
You can go to JumpUSA.com and order the shoes or get them anywhere I guess, I have some myself I used to train for football and I got a lot faster and quicker.
Also, one more thing. Jump form is very key. Someone with very good jump form can out jump someone with bad form by 2-4 inches easy. I have horrible jump form which is why I can't dunk yet. If you work on it, you will get it.
I don't know anything about jumping/strength shoes, but I feel fairly confident in saying that ankle weights probably won't help a great deal. I'd be more inclined to recommend a strength and power resistance training program. Try this:
A: Strength
- Squat 3x5 (plus several warm up sets; squat to just below parallel where you get the best stretch-strength reflex in your hamstrings)
- Deadlift 1x5 (plus several warm up sets)
- Power Clean 5x3
B: Power
- Squat 3x5
- Jump Squat 3x3 (with a few less warm up sets as standard squats will function as warm ups)
- Snatch 5x3
Do each workout on alternating non-consecutive days (eg: Mon A, Wed B, Fri A, Mon B, Wed A, Fri B, etc). Start out much lighter than your max weights for the rep scheme, focusing on technique and small progressions every session. Deadlift should be your heaviest exercise. Squats should be about 3/4 of your DL, power cleans no more than 1/2 of your DL, and jump squats and snatches about 1/4 of your DL.
A: Strength
- Squat 3x5 (plus several warm up sets; squat to just below parallel where you get the best stretch-strength reflex in your hamstrings)
- Deadlift 1x5 (plus several warm up sets)
- Power Clean 5x3
B: Power
- Squat 3x5
- Jump Squat 3x3 (with a few less warm up sets as standard squats will function as warm ups)
- Snatch 5x3
Do each workout on alternating non-consecutive days (eg: Mon A, Wed B, Fri A, Mon B, Wed A, Fri B, etc). Start out much lighter than your max weights for the rep scheme, focusing on technique and small progressions every session. Deadlift should be your heaviest exercise. Squats should be about 3/4 of your DL, power cleans no more than 1/2 of your DL, and jump squats and snatches about 1/4 of your DL.
Perhaps we should set the goal of being able to touch the rim first... If you set a more realistic goal, you are more likely to achieve it. Increasing your vertical by 7-8" in a few months is a pretty incredible goal and I would never have my athletes try for something so difficult.
Goldfish's program looks pretty good... I hope Goldfish doesn't mind my suggestions/modifications to his routine. I just recall my sensei saying, "If you want to kick harder, you need to kick! Weight training without application is useless..." My research has shown major truth to this. In that case, I would add a third routine that includes plyometrics... My changes are in italics.
Workout A - Strength Focus
3x5 - Squat (low-volume, high-load; it's okay to have a slower tempo on this one; use this to build up your max)
1x5 - Deadlift (same as squats)
5x3 - Power Clean (low-load; focus on getting fast clean technique; good set-rep scheme to start, but as you improve I'd go up to 6x2 or 8x1)
Workout B - Power Focus
3x5 - Squat
3x5 - Jump Squat
5x3 - Snatch (same notes as PC)
Workout C - Practical Focus
3x8 - Squat (low-load; work these as fast as you can while maintaining good form)
20 - Box Jumps / Stair Jumps / Pool Jumps (if you have access to a pool)
20 - Step-ups (fast; jump off one foot from the top and land with both feet)
20 - Viking throws (the momentum of your arms swinging up plays an important role on improving your vertical)
I certainly hope you have a good set of feet with strong lower leg muscles before trying to increase your vertical. Also, make sure you warm up and cool down appropriately for each workout. Otherwise you may get some injuries that could hinder your training.
Best of luck!
Jon
Goldfish's program looks pretty good... I hope Goldfish doesn't mind my suggestions/modifications to his routine. I just recall my sensei saying, "If you want to kick harder, you need to kick! Weight training without application is useless..." My research has shown major truth to this. In that case, I would add a third routine that includes plyometrics... My changes are in italics.
Workout A - Strength Focus
3x5 - Squat (low-volume, high-load; it's okay to have a slower tempo on this one; use this to build up your max)
1x5 - Deadlift (same as squats)
5x3 - Power Clean (low-load; focus on getting fast clean technique; good set-rep scheme to start, but as you improve I'd go up to 6x2 or 8x1)
Workout B - Power Focus
3x5 - Squat
3x5 - Jump Squat
5x3 - Snatch (same notes as PC)
Workout C - Practical Focus
3x8 - Squat (low-load; work these as fast as you can while maintaining good form)
20 - Box Jumps / Stair Jumps / Pool Jumps (if you have access to a pool)
20 - Step-ups (fast; jump off one foot from the top and land with both feet)
20 - Viking throws (the momentum of your arms swinging up plays an important role on improving your vertical)
I certainly hope you have a good set of feet with strong lower leg muscles before trying to increase your vertical. Also, make sure you warm up and cool down appropriately for each workout. Otherwise you may get some injuries that could hinder your training.
Best of luck!
Jon
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