Adarq.org

Hi, all!
I live in New Zealand (but am an asian ), 16 year old, play basketball, 6' tall looking to dunk and eventually, get over 40 inch vertical!
Dunking is one of my goals that i seriously want to achieve.
I'm a newbie when it comes to weight training, i barely have done it for nearly a year or less, and when i look at all the posts and comments, i do understand some of them
but always get confused at some point by the languages that weightlifters speak.

Anyway, right now, i can just touch the rim, i don't know how high i can jump though.
I have been training for my vj since about march 2012, but because i'm young, don't have enough money for gym AND there aren't that many gyms in here,
I had to use homemade weights, which are just milkbottles filled with water, bag full of books ... in total i had about 30kg which is about 66lbs ( here we use kg instead of lbs)
Yeah, i know that it wasn't good at all but i was worked on with those weights as a beginner.
But then i got stronger, and was able to touch the rim, and my vertical gain stopped from then although I worked for it for at least 6-9 months.
By then, i was so confused and frustrated, wondering what the problem was, and i guessed that it was because i had too light weight.

SO i tried out many programs to get knowledge, and eventually got vertical jump bible.
Now i made some more weights (which is just another bag full of weights and MORE MILK BOTTLES LOL) so i have about.. 40-42kg which is about 88-92lbs.
Now, with vjb and adarqui's MEBM ( i don't think i will try LTMP... because well i'm not that used to those high volume training, i think i will try using MEBM then when i'm stronger i will add LTMP as well. But please recommend me to use LTMP if i'm wrong.)

But recently, about 2 and a half months ago, i hurt my ankle (i think the ligament) and is still in process of healing... but i think it's nearly healed.
But i couldn't do anything for that much time, and had to waste it without doing anything.
Gladly i didnt lose that much vert, which i'm glad about.
Anyway, i'm here to achieve my goal to dunk, but more importantly, how i can achieve my goal with my 40kg homemade weights... Helps would be greatly appreciated

Thank you!

Hi, sorry i left out those info haha!
Well i'm 6' ( around 180cm) i'm 59.5-60kg which is really underweighted, I'm quite skinny but lately been getting bigger in my muscles and etc from lifting weights for upper body.
I don't really know what my body fat is, but i can clearly see my abs when i just stand straight and relaxed so i'm thinking about 10-12%?
I can squat 40kg with both legs with no problem, and i just use pistol squat (or 1 leg squat) for my main exercise to get more intensity.
I haven't tried but i can probably pistol squat more than 3-5 times, i can go about up to 8-10 reps with 30-32 kg pistol (1 leg) squat.
I can touch the rim with running start with 2 feet, and an inch or so lower at running with one leg.
And i'm about 3-4 inches away from touching the rim with standing vj.
 
Because it's the holidays now for me, i sleep at about 1am (late i know haha ;/) but i would sleep at 11-11:30 pm if it's needed for my jumping gains.
My goal right now is to dunk, I can just touch the rim right now. And my long term goal is to get over 40 inch vert, and to get 12 or even less sec in 100m sprints.
Right now i'm suffering an injured ankle ligament which i had it for about 2 months and a half but it's nearly healed i think. Because i could go full out in my basketball practice i had couple of days ago, without pain during it. But after training, my injured ankle felt kind of stressed?(if that makes sense) and tired.

Thank you for the advice and more advices would be appreciated! thank you

Yeah I think when doing bodyweight stuff is the moment when we give the least amount of respect to the exercise and just go through the motions, basically ignoring the TUT, the intensity of the exercise etc etc etc.

Instead of focusing on having very good tension and also time under tension, we tend to mock bodyweight exercises and go through them fast and finish the set very quickly. No wonder they "don't work".

do the program as it's written. kellyb knows what he's about.

Alright!
And what should i do on rest days? Do you recommend stretching my legs on days i rest?

Workout + good nutrition + adequate sleep = 100% success.

This^^^

It's funny but of these 3 things it's possible that good nutrition + good rest is more important than working out in itself. I mean you can probably get away with playing ball aggresively, having good nutrition and good rest and still increase your athleticism quite a bit just doing plyos (increase force just from the TUT you get from doing plyos/playing/running etc).

The same cannot be said if you workout perfectly but you mess up with your food and recovery.

to answer your PM, here's how i built my Standing Jump:

■ access if you are fit to train? - GPP, BF%, flexibility.. etc.

■ get strong and full squat 2BW multiple times with good form.

■ express your strength in whatever movement you want by doing repetitions of that movement.



for the average 5'10 to 6'2, repeatable full of squat 300lb is usually a standing 30, 365=36"..




here's my repeatable high 30s.. my daily full squat are at low 400s.

<a href="http://www.youtube.com/watch?v=DYYFQBdq5vU" target="_blank">http://www.youtube.com/watch?v=DYYFQBdq5vU</a>

 
 

So, it's like- to get high vert, you have to get stronger - to say it simple, is that right?
But what would you do if you had no access to gym/heavy weights?
Like myself - only have 50kg

find a good flight of stairs and climb up while skipping as much steps as you can. go down plantar flexed with minimal heel contact and as quiet as you can. do again until you are not explosive enough. rest and repeat.

better than any stationary 1-legged lunge as there is a motivation here to be explosive on every step. lack of good explosiveness = battle scars on the trailing shin