Current Events > Attn: Fitness people, Recommend me an ab routine and a hops routine

(+) Yeah! (+)

improving my vertical jump.

Something that I can do after my normal strength training workout.


My vertical right now is ~25 inches, I need to get to 30 inch so I can dunk, and preferably much more than that so I can do fancy dunks. The 25 inch verticle is while I'm overweight by about 20lbs and my legs and body are completely deconditioned because I havent worked out in years. Just started lifting again starting with baby weights and moving up. Whats a realistic goal for my vertical?

google it
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k so what do you guys think about this jump program:
http://www.basketballforcoaches.com/vertical-jump/

I'm not sure how good it is for you, but back in high school I did a program called Air Alert, and it was working pretty well. I made it to week 6 I think, but then I broke my ankle in practice and was out for a while, never went back and finished the program. It's 15 weeks, but it might be more than what your looking for, because you aren't supposed to do any other leg workouts while your doing it
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This is the rep chart

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Just looked up Air-Alert, it's interesting too.

But yea I started one of those beginner strength training programs to get back into shape, so I do squats or deadlifts 3 days per week.

I'm thinking maybe I'll take all these plyometric workouts and add them to the end of my routine. Fuck it. I would also love to do powercleans but my issue is dropping the weight. When I get to higher weights, it's too heavy to control on the way down, and I don't wanna drop it on the ground cuz I work out at home, shit will break. If you have some technique to bring the weight down safely, I'd love to hear it thenI could start doing those. I guess I can do hang-cleans regardless.

NotDanHarenlol posted...

k so what do you guys think about this jump program:
http://www.basketballforcoaches.com/vertical-jump/

thats what I used, pretty fucking good.
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