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I Want to Throw Down Again

No, I didn't mean I wanted to fight.

I'll keep it short and simple.

Age: 28
Height: 5'8
Weight: 142lbs
Body Type: Athletic

My younger days of martial arts classes kept me fit enough to dunk a child size basketball. Those days are over as a full-time job, less sleep, more stress and other priorities leave me no time or energy to exercise the same way I did.

I lift weights and run thrice a week to maintain whatever fitness I have, while also, for the most part, staying away from junk food. I'll sometimes join the ladies in their aerobics classes. I'm sure as hell nothing close to my high school days but at least can fool the younger guys into thinking I'm at their age. I play ball once every two months if I'm lucky and can barely touch the bottom of the rim.

I'd to hear feedback from those who have personally gone through a vertical jump program (or some other type of fitness program) and have had their expectations met or exceeded. Please share what programs and/or techniques that worked and what didn't, and what your concluding recommendations are for me to dunk a basketball again.

Your feedback is invaluable. Much love.

Quote:

Originally Posted by Da Xiong (Post 6860028)

http://imgur.com/DsQog.jpg

herro prease

http://media.southparkstudios.com/me...se_outfits.jpg

anyways. do some power cleans and plyo.

Quote:

Originally Posted by SkinnyPupp (Post 6860137)

http://imgur.com/DsQog.jpg

you fail so often and without record that I'm starting a mental fail program just for you

*clicks mind fail*

skinnypupp has been failed 1 times in 1 post in my brain

Quote:

Originally Posted by Coach Hines (Post 6860262)

Squats

:werd:

Any suggestions on sets/reps/frequency?

I currently do squats just once a week, three sets of 12 at 175lbs.

Quote:

Originally Posted by Da Xiong (Post 6860650)

Any suggestions on sets/reps/frequency?

I currently do squats just once a week, three sets of 12 at 175lbs.

heavier weight at 3-8reps range

You don't need to do extremely high reps when squatting. 1-5reps would be suitable to increase strength, remember if you want to dunk you're looking for strength and not hypertrophy. Jumping is an explosive moment and with that said you need to incorporate some kind of dynamic movement into your workout. I prefer doing movements such as box jumps (seated & standing), reactive jumps, broad jumps, and bulgarian split squat jumps.

Olympic lifts such as cleans, clean and press, clean and jerk are very technical and risky to someone who is fairly new to weight lifting, and or unfamiliar how to properly deadlift.

Quote:

Originally Posted by L0uie69 (Post 6862320)

You don't need to do extremely high reps when squatting. 1-5reps would be suitable to increase strength, remember if you want to dunk you're looking for strength and not hypertrophy. Jumping is an explosive moment and with that said you need to incorporate some kind of dynamic movement into your workout. I prefer doing movements such as box jumps (seated & standing), reactive jumps, broad jumps, and Bulgarian split squat jumps.

Olympic lifts such as cleans, clean and press, clean and jerk are very technical and risky to someone who is fairly new to weight lifting, and or unfamiliar how to properly dead-lift.

+1

squatting weights should just be one part of your workout, find some gyms that have those boxes that you can stack up and jump on. Also, skip ropes are effective too because you're working out your calf muscles (and the cardio doesn't hurt too lol).

because you're working out on your jump, the jump must be in your workout.