getin back into it

[youngN]

okay ive been out of the gym for a while now, manily due to injuries and being busy with work, ive lost some size but also some bf...i predict im around 13.5%BF at 188lbs. I basically wanna get cut up, my goals are to dunk a basketball basically. Looking for a good routine to start back with, any suggestions

[T-Man007]

Re: getin back into it

You 'predict' you are 13.5% and 188 lbs, that seems pretty specific to me. LOL

With jumping, it's a genetic thing. It comes down to having the right fast twitch fibers in the right places. For example, look at Spud Webb, there's no logical reason he should have been able to dunk but his lower body was such a high percentag of fast twitch fibers he was able to. On the same note, look at some of the 6'8" in the NBA that can't dunk. They are out there and even though they are tall, they can't dunk. So, IMO, if you don't have the right make up to jump, you won't ever be a jumper. I'm not trying to bust your bubble but teaching someone to jump is like teaching someone to run the 100 meters, if they don't have the right genetic make up, it doesn't matter what they do, they won't get there. I know you've seen these guys who run 6 second 40's, even with the best training out there, they won't get too much faster because they just don't have the genetic make up to do so.

With that said, if you have the right make up, then all you need to do is train yourself to maximize that potential. Champ Bailey had a 44 inch verticle leap when he was at UGA. That mean he could almost get his feet 4 feet off the ground. I remember watching him jump up and block field goals all the time. I think he blocked more than anyone else in college football because he could jump so high. You just can't teach that kind of ability, it comes natural. I'm sure you are pretty close to being able to hit it or you wouldn't even be bothering so IMO you need to work on things like box jumps and other plymeterics. I honestly don't thing stregth has much to do with it. I say that because I'm sure Champ Bailey wasn't a big time squater, or look at the speed of Deon Sanders, I doubt he was a big time squater either but they both probably worked on the things that would maximize their potential.

Check these out to see if they may help you...

http://www.airalert.com/

http://www.vertimax.com/vertical-jump.cfm?gclid=CP6Oxvimt4wCFShVYQodfjMgLg

http://www.wikihow.com/Increase-Your-Vertical-Leap

http://www.ultimatehandbook.com/Webpages/Health/vertical.html

http://www.bodybuilding.com/fun/bbinfo.php?page=VerticalJump

http://www.powerplyos.com/

There is a lot out there under 'improve verticle leap'.

[solidground]

Re: getin back into it

i played bball all my life and could always just jump, 38inch verticle, and it just came from genetics and playing literally everyday all day for years..some people can jump, some cant, its mostly a natural/genetic thing imo..i would just try dunking everyday, start with a tennis ball and work your way up..also you can try ankle weights and lunges but im not sure how much that will work..remember black people have an extra thigh muscle so dont get discouraged.lol..dont buy those strength shoes, theyre terrible for your knees and dont really do anything..also most basketball players are thin and wirey people, extra weight will make it more difficult to jump..i think i actually dunked in at the most 2 real games, its cool and all but its no big deal, work on your jumpshot instead lol, its alot more practical

[youngN]

Re: getin back into it

the thing is im 5'7 i can grab the rim so im hittin the rim at mid palm, i come from a family of jumpers and fast runners. I heard about jumpsoles and have heard the not only increase ur vertical jump but ur overall quickness, thanks tman for those sites but im also looking to keep my entire body in shape and cut up, so im looking for some sort of split that i can handle ( ive been out of working out almost 2 months). My cardio is good and myendurance is fine jus havent hit the weights

[BIGFOST]

Re: getin back into it

Jump soles are awesome, they will murder your calves. I used to speed train with them on. Lots of drills you can do with them. You might cry after a good session on the track with them though.

[badasz32]

Re: getin back into it

you can def improve your vertical. the loss of bf% and the increase in strength compared to body weight. i would hit legs hard. with heavy squating and squat jumps. I think natrual ability is way over rated. Hard work and dedication is the way to overcome genetic makeup. My college coach would always say :hard work beats talent when talent doesnt work hard.