Adarq.org

Hi everyone

My name is Lars
I live in england and am 6ft at the moment
i am still growing
my aim is to be able to dunk on regulation hoops as quickly as possible
if anyone has any tips on the quickest ways to achieve this goal then they would be very welcome
see ya

sup man!

what have you done, as far as training?

basically, you want to:
- get stronger (squats/lunges/pullups/pushups, of course you can throw in some other lifts if you want, but these are the basics)
- stay in great shape (if you're not in great shape, you need to get there; jump rope, sprints, reactive drills etc)
- keep jumping/playing basketball
- make sure you're getting enough rest/eating right

the reason why squat/lunges are so important, is that the more force you can put into the ground, the higher you'll jump.. so squatting/lunging will help develop that ability to produce force by increasing muscle mass and or improving your nervous system's ability to produce it... pullups/pushups are important because strong shoulders/lats etc are very much apart of jumping - the more powerful your arm swing, the higher you'll get.

the best thing is to start a journal and keep track of every workout.. PROGRESS is the #1 indicator of success.. you can do lots of different programs and get nowhere if you don't constantly try and progress..

as far as plyos go, i doubt you need them just yet.. and even when you do need them, they are not as fancy as everyone makes them seem.. people overcomplicate the hell out of them, they are very easy to implement..

peace man

the main training i have been doing is just playing basketball
one excersize that i have been doing is jumping on and off a step or bench 100 times or so
is that useful as well??

well, doing it 100 times probably isnt the best idea..

but thats just a movement drill (reactive drill), so thats fine.. that'll improve your ability to absorb impact etc if you can handle it.. there's tons of different movement drills, none of them being completely necessary to do, but they will improve your ability to absorb force etc, which will help with speed / running jumps etc.

how long do you reacon it will take me to be able to dunk with doing squats/lunges/pullups and pushups
i can already reach the rim on a good jump and i am quite good shape due to all the rugby i do
can you tell or would u need to know some more info???

it's hard to tell.. it all relies on how quickly you learn to perform those movements properly, and then how you progress on them.

let's just say you stopped growing, and improved your squat/lunges for one year, being completely untrained in weightlifting you could expect to put on 8 inches on your vert and or running vert.. 8 inches in a year doesn't sound like alot when you hear claims from air alert / TVP and crap like that, but those programs are bullshit... 8 inches would be a shitload on vert.

try not to think about how long it will take, you are 14, if you train consistently from 14-16 you should be throwing down insane dunks.

peace

arite cheers guys

http://freeverticaljumptraining.com/
can someone have a look at this and tell me whether it is legit or not
i have trainin quite hard and sure i think it is workin
but what i feel a need is a program or schedule so that i know exactly what i need to do each day

the info in the program could be good, i have no idea, ive never read it..

but it's obvious from what's written on the main page that he is exaggerating and overselling.. obvious bullshit..

how people can't realize that, i have no idea..

i was thinking about startin parkour
my friend says its a gd full muscle workout
but im not sure whether it wud help or hinder my jump

i dont really see how it could hurt it.. there's some pretty intense landings in parkour.. as long as you're still getting strong in the weightroom, it should be fine.. parkour would probably have a positive impact on your jumping.. just progress properly - dont fall off 3 story buildings your first week

peace