Building High-Performance Muscle™
Conditioning
 
Vert Training Thread 2.0
 

WhiteFlash
Level 1

Join date: Apr 2004
Location: Texas, USA
Posts: 9298

LTKO wrote:
nice dunk whiteflash!



Thanks bud. Gonna try and get some more up this week.

  Report
 

hatesmiles
Level

Join date: Dec 2008
Location: Finland
Posts: 324

I've started this setup for jumps. I'll train upperbody on tuesday and friday.

For monday and thursday

Hang clean (70-90% of 1RM, focusing on speed)
Squat (weights between 70-85% of 1RM)
Jumping variation (box jumps reactively, standing long jumps etc)

For saturday

Special jump training (for three weeks, contrast set squat/box jump maximally, after this period maybe depth jump period next?)

Does this sound reasonable? Any improvements needed?

  Report
 

WhiteFlash
Level 1

Join date: Apr 2004
Location: Texas, USA
Posts: 9298

hatesmiles wrote:
I've started this setup for jumps. I'll train upperbody on tuesday and friday.

For monday and thursday

Hang clean (70-90% of 1RM, focusing on speed)
Squat (weights between 70-85% of 1RM)
Jumping variation (box jumps reactively, standing long jumps etc)

For saturday

Special jump training (for three weeks, contrast set squat/box jump maximally, after this period maybe depth jump period next?)

Does this sound reasonable? Any improvements needed?


Doesn't sound bad at all. I'd definitely add some hamstring work like ghr's, leg curls, pull throughs, etc... And it probably wouldn't hurt to throw in some an work. Also, even though some strength coaches say it's unnecessary I've always felt strong calves help. Good luck bud, let us know how it goes.

  Report
 

hatesmiles
Level

Join date: Dec 2008
Location: Finland
Posts: 324

Thanks, yeah I'll do extra hamstring work always after main lifting, should I just do basic calf work like seated and stading raises or something more specific stuff?

  Report
 

americaninsweden
Level

Join date: Feb 2012
Location: Sweden
Posts: 350

Completely new here, just wondering what you guys thought was better in terms of clean (full/squat), power clean and hang clean in terms of jumping? I have dunked previously when I was squatting quite a bit but now am a little short of it (with a soccer ball) and i haven't touched a basketball since may, so that is not helping. Which of the 3 should I go with? I am starting squatting again so I will get there either way, just looking for some help.

  Report
 

WhiteFlash
Level 1

Join date: Apr 2004
Location: Texas, USA
Posts: 9298

hatesmiles wrote:
Thanks, yeah I'll do extra hamstring work always after main lifting, should I just do basic calf work like seated and stading raises or something more specific stuff?



Always liked standing calves with at least a 3 second hold both ways to get rid of the rebound effect and really target the muscle. Seems to help with ankle sprains as well.

  Report
 

DjSm28
Level

Join date: Jan 2007
Location: Washington, USA
Posts: 366

americaninsweden wrote:
Completely new here, just wondering what you guys thought was better in terms of clean (full/squat), power clean and hang clean in terms of jumping? I have dunked previously when I was squatting quite a bit but now am a little short of it (with a soccer ball) and i haven't touched a basketball since may, so that is not helping. Which of the 3 should I go with? I am starting squatting again so I will get there either way, just looking for some help.


How much can you squat now?

  Report
 

americaninsweden
Level

Join date: Feb 2012
Location: Sweden
Posts: 350

DjSm28 wrote:
americaninsweden wrote:
Completely new here, just wondering what you guys thought was better in terms of clean (full/squat), power clean and hang clean in terms of jumping? I have dunked previously when I was squatting quite a bit but now am a little short of it (with a soccer ball) and i haven't touched a basketball since may, so that is not helping. Which of the 3 should I go with? I am starting squatting again so I will get there either way, just looking for some help.


How much can you squat now?

135kg ATG (297lbs)
I weight about 240 and am 6'5 but jumping has never been my gift.

  Report
 

americaninsweden
Level

Join date: Feb 2012
Location: Sweden
Posts: 350

DjSm28 wrote:
americaninsweden wrote:
Completely new here, just wondering what you guys thought was better in terms of clean (full/squat), power clean and hang clean in terms of jumping? I have dunked previously when I was squatting quite a bit but now am a little short of it (with a soccer ball) and i haven't touched a basketball since may, so that is not helping. Which of the 3 should I go with? I am starting squatting again so I will get there either way, just looking for some help.


How much can you squat now?

I weighed 260 when I last dunked but maxed out at 365 squat.

  Report
 

DjSm28
Level

Join date: Jan 2007
Location: Washington, USA
Posts: 366

americaninsweden wrote:
DjSm28 wrote:
americaninsweden wrote:
Completely new here, just wondering what you guys thought was better in terms of clean (full/squat), power clean and hang clean in terms of jumping? I have dunked previously when I was squatting quite a bit but now am a little short of it (with a soccer ball) and i haven't touched a basketball since may, so that is not helping. Which of the 3 should I go with? I am starting squatting again so I will get there either way, just looking for some help.


How much can you squat now?

I weighed 260 when I last dunked but maxed out at 365 squat.



I'd suggest getting your relative strength up first(either lose weight or gain strength or both). As far as cleans, any variation will work but I like hang power cleans, but testing 1RM with a power clean from the floor. Snatches are good too, but remember you gotta practice your jumping too.

  Report
 

americaninsweden
Level

Join date: Feb 2012
Location: Sweden
Posts: 350

DjSm28 wrote:
americaninsweden wrote:
DjSm28 wrote:
americaninsweden wrote:
Completely new here, just wondering what you guys thought was better in terms of clean (full/squat), power clean and hang clean in terms of jumping? I have dunked previously when I was squatting quite a bit but now am a little short of it (with a soccer ball) and i haven't touched a basketball since may, so that is not helping. Which of the 3 should I go with? I am starting squatting again so I will get there either way, just looking for some help.


How much can you squat now?

I weighed 260 when I last dunked but maxed out at 365 squat.



I'd suggest getting your relative strength up first(either lose weight or gain strength or both). As far as cleans, any variation will work but I like hang power cleans, but testing 1RM with a power clean from the floor. Snatches are good too, but remember you gotta practice your jumping too.

Yea, kind of my line of thinking. I am pretty close, if i was jumping on a regular basis i would have it. Problem is I moved to Sweden (damn females) and nobody plays outdoor ball here, especially during the winter, and the only time i see a basketball hoop is when I play indoor soccer once every other week. Another issue is I have been really lazy with my lower body, I can bench more than I can squat, pathetic. Thanks for the advice!

  Report
 

DjSm28
Level

Join date: Jan 2007
Location: Washington, USA
Posts: 366

americaninsweden wrote:
DjSm28 wrote:
americaninsweden wrote:
DjSm28 wrote:
americaninsweden wrote:
Completely new here, just wondering what you guys thought was better in terms of clean (full/squat), power clean and hang clean in terms of jumping? I have dunked previously when I was squatting quite a bit but now am a little short of it (with a soccer ball) and i haven't touched a basketball since may, so that is not helping. Which of the 3 should I go with? I am starting squatting again so I will get there either way, just looking for some help.


How much can you squat now?

I weighed 260 when I last dunked but maxed out at 365 squat.



I'd suggest getting your relative strength up first(either lose weight or gain strength or both). As far as cleans, any variation will work but I like hang power cleans, but testing 1RM with a power clean from the floor. Snatches are good too, but remember you gotta practice your jumping too.

Yea, kind of my line of thinking. I am pretty close, if i was jumping on a regular basis i would have it. Problem is I moved to Sweden (damn females) and nobody plays outdoor ball here, especially during the winter, and the only time i see a basketball hoop is when I play indoor soccer once every other week. Another issue is I have been really lazy with my lower body, I can bench more than I can squat, pathetic. Thanks for the advice!


No problem. Keep us informed on your results!

  Report
 

hatesmiles
Level

Join date: Dec 2008
Location: Finland
Posts: 324

You could use more relative strength atm you have 1,23xBW squat, I think at least 1,5xBW is the minimum goal. I have 1,9xBW squat and that is not good enough yet, it should be something like 2,3-2,5xBW..

  Report
 

americaninsweden
Level

Join date: Feb 2012
Location: Sweden
Posts: 350

hatesmiles wrote:
You could use more relative strength atm you have 1,23xBW squat, I think at least 1,5xBW is the minimum goal. I have 1,9xBW squat and that is not good enough yet, it should be something like 2,3-2,5xBW..

Yea, That is my current goal. 360 @240 ATG. Or even better 360 @230. ATG squats, well squats in general, are unpleasant when you are 6'5". Hoping to get there by June (3 months) and I think it will be feasible, tough but feasible.

  Report
 

hatesmiles
Level

Join date: Dec 2008
Location: Finland
Posts: 324

americaninsweden wrote:
hatesmiles wrote:
You could use more relative strength atm you have 1,23xBW squat, I think at least 1,5xBW is the minimum goal. I have 1,9xBW squat and that is not good enough yet, it should be something like 2,3-2,5xBW..

Yea, That is my current goal. 360 @240 ATG. Or even better 360 @230. ATG squats, well squats in general, are unpleasant when you are 6'5". Hoping to get there by June (3 months) and I think it will be feasible, tough but feasible.


Sounds good, squatting is about hard work, you'll get there! I did my first "special" jump session today. Contrast set between 2x125k back squat and two-step box jump to about 125cm. Felt really springy.

  Report
 

hatesmiles
Level

Join date: Dec 2008
Location: Finland
Posts: 324



I made a small video about todays trainings.

  Report
 

WhiteFlash
Level 1

Join date: Apr 2004
Location: Texas, USA
Posts: 9298

Cool vid HS. Planning on putting up new dunk vids, but have taken basically all of February to nurse some injuries. I'll get something up this month fa sho.

  Report
 

hatesmiles
Level

Join date: Dec 2008
Location: Finland
Posts: 324







Couple of motivational videos for everyone who is trying to jump high or bound far!

  Report
 

get-it-done
Level

Join date: Nov 2009
Location: Ontario, CAN
Posts: 170

dunked cleanly for the first time in about 2 years, weighing the most ever 205# 6'1 (about 20 lbs more than i dunked at previously). i haven't been playing any bball or jumping except for the odd staff pickup game.

i have, however, got my max DL up to 440#, front squat to 270 ATG and power snatch pb to 135

i'd been really doubtful previously that i'd ever be able to dunk again (used to be easy when i was 18-20, not so easy over 25), but now i'm interested to see what can happen when i incorporate some jump training in as well as continuing to improve my strength in the o-lifts and DL

  Report
 

hatesmiles
Level

Join date: Dec 2008
Location: Finland
Posts: 324

First outdoors training session of the year! 2,6C degrees outside, did stading 5-bounds and 3-bounds.

  Report
 

cog1
Level

Join date: Apr 2011
Location:
Posts: 42

Glad to see this post. Do you guys still train your vertical?

I'm 5'10"(178cm), 170lbs(77kg) with 90.5"(230cm) standing reach. I low bar squat 315(143kg) and sumo DL 400(181kg). I've been training for vertical for 2 month and during the first two weeks my standing vertical has improved from 29" to 30" (76cm) and my running vertical has improved from 30" to 34" (86cm). After two weeks my progress just stopped, maybe you guys could spot what's the problem with my routine?

My routine is
Mon
low bar squat 3x5
bulgarian squat 3x6
calf raise 4x10

Wed
deadlift 1x5
calf raise 4x10
heavy upper body lifts

Fri
high bar squat 3x5
calf rasie 4x10
box squat 5x3

Sat
light upper body lifts

I do a lot of plyos on Mon, Wed, and Fri before lifting, such as depth jump, jump lunge, standing/running rim touch...After reading your post I think I probably had way too much volume (more than 50 jumps per session). Maybe cutting it down to 10-20 jumps per session is a better choice?

I've spent a lot of time fixing my approaching technic. My last step is more like broad jump; two feet leave ground almost in the same time. I've never seen any good jumper jump like this. Due to the poor technic, my one step vertical is same with running vertical, which is a shame...

  Report
 

WhiteFlash
Level 1

Join date: Apr 2004
Location: Texas, USA
Posts: 9298

cog1 wrote:
Glad to see this post. Do you guys still train your vertical?

I'm 5'10"(178cm), 170lbs(77kg) with 90.5"(230cm) standing reach. I low bar squat 315(143kg) and sumo DL 400(181kg). I've been training for vertical for 2 month and during the first two weeks my standing vertical has improved from 29" to 30" (76cm) and my running vertical has improved from 30" to 34" (86cm). After two weeks my progress just stopped, maybe you guys could spot what's the problem with my routine?

My routine is
Mon
low bar squat 3x5
bulgarian squat 3x6
calf raise 4x10

Wed
deadlift 1x5
calf raise 4x10
heavy upper body lifts

Fri
high bar squat 3x5
calf rasie 4x10
box squat 5x3

Sat
light upper body lifts

I do a lot of plyos on Mon, Wed, and Fri before lifting, such as depth jump, jump lunge, standing/running rim touch...After reading your post I think I probably had way too much volume (more than 50 jumps per session). Maybe cutting it down to 10-20 jumps per session is a better choice?

I've spent a lot of time fixing my approaching technic. My last step is more like broad jump; two feet leave ground almost in the same time. I've never seen any good jumper jump like this. Due to the poor technic, my one step vertical is same with running vertical, which is a shame...



Back off on the jumps and leg work. You're training legs 3 times a week and doing a fair amount of dedicated jumping beforehand. Maybe cutting back is what your body needs to blow the roof off. Good luck.

  Report
 

cog1
Level

Join date: Apr 2011
Location:
Posts: 42

WhiteFlash wrote:
Back off on the jumps and leg work. You're training legs 3 times a week and doing a fair amount of dedicated jumping beforehand. Maybe cutting back is what your body needs to blow the roof off. Good luck.


Thanks. Do you think my jumping mechanics is good enough? I mean considering my lifting stats (315 lower bar squat, 400 dl), does my jump make use of my full strength (30" standing, 34" running)?

I think my weight lifting volume is OK if I don't do that much jumping, three times a week but the total volume is moderate. With the jumping exercise, I should either reduce plyos or lifting to control my total lower body volume. Do you think I should focus more on my lifting, plyo, or technic training?

  Report
 

WhiteFlash
Level 1

Join date: Apr 2004
Location: Texas, USA
Posts: 9298

cog1 wrote:
WhiteFlash wrote:
Back off on the jumps and leg work. You're training legs 3 times a week and doing a fair amount of dedicated jumping beforehand. Maybe cutting back is what your body needs to blow the roof off. Good luck.


Thanks. Do you think my jumping mechanics is good enough? I mean considering my lifting stats (315 lower bar squat, 400 dl), does my jump make use of my full strength (30" standing, 34" running)?

I think my weight lifting volume is OK if I don't do that much jumping, three times a week but the total volume is moderate. With the jumping exercise, I should either reduce plyos or lifting to control my total lower body volume. Do you think I should focus more on my lifting, plyo, or technic training?



I'd honestly have to see a vid before I could answer. You seem to be on the right track though.

  Report
 

cog1
Level

Join date: Apr 2011
Location:
Posts: 42

WhiteFlash wrote:

I'd honestly have to see a vid before I could answer. You seem to be on the right track though.


Here is a vid of my running jump.

  Report