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I was wanting to incorporate medicine ball throws into my program, but can't figure out which poundage to go with. I have just a regular 12lb ball, but that's easy. It's not like i can walk into your local sporting good store and find a 25lb ball, which is probably what i'll try, but not sure what poundage to start with. I don't want to purchase one online and find out it's too light. Any suggestions on poundage?

Hi everyone, new to the forums.

Back 10 years ago, i had a 39" vertical built on some squats and mainly plyos through high school and jc. I'm 36 now 6'4" 225 lbs at 12% bf. Back then i was 6'3" 190ish with about the same bf%.

I stopped playing hoops about 8 years ago, but picked up it again, about a year ago, playing in some local leagues with the young 20 year olds. It was pretty hard, because your body forgets what it was use to, and i stopped all vertical training.

I have not tested my vertical, but i can easily grab the rim, from standing straight up,no warmup. During the leagues, some of the players were talking about my head near the rim, but i doubt it. I never attempted to dunk, in fear of getting hung. It's just strange when you haven't played in so long, timing, jumping, explosiveness, lateral movements are all off, as if you're uncoordinated.

I workout 4-5 days a week, and have a solid diet, as i have always eaten well.

I want to introduce plyos back in, and knowing me, i would jump straight into depth jumps, and box jumps, which is what i normally did back then. It's probably not the greatest idea, so maybe someone can lead me into the right direction as far as plyos

maybe jump squats, ankle jumps, lateral over an object, lunge jumps?

Should i start as a beginner into plyos again, or maybe novice or intermediate?

Any help would be greatly appreciated

Thanks
Max