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Introduce Yourself / Re: Hello my fellow jumpers and athletes
« on: January 18, 2011, 08:54:58 pm »Greetings and respect to the forum members and it's admin. This is my introductory post. It will be long, can't help it.I wish you all the best in this new year. Never too late for best wishes right? I have found this forum a week ago and spend two or three days reading it. You guys are great. I see you know what you are writing about. I like the CALL THEM OUT part. They deserve it.
glad you're here man & that you like the forum!! yup, call-em-out tells the story.
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About me and my vertical training: I grew up as a skinny boy playing hoops all the time I could. As a teenager I could dunk it behind my back and remain hanging on the rim. I have never trained for my vertical or anything else. That's why I became a great rim toucher.
hold on what? lool
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During the year 2008. I read VJB by Kelly B. and went to the gym for the first time in my life. I was 26 at the time. So, my first weight room exercise at 26 years young. I continued to train for a two or three months, felt some pain in my knee (not sure which one) during 70 kg squat and I quit.
Two years later (2010.) I wanted to buy The Jump Manual by Jacob Hiller. Add 10 inches to your vertical he said. Hmmm. Also I saw Atletic Advantage Online by Matt Stockert. Other programs like Air (Knee) Alert and similar crap was out of competition. I have decided to buy JM but due to shitty web page programming I was not able to use my PayPal to buy it. So I went to AAO and made a purchase. Later, I have found that PayPal option for JM works if you visit the page with IE (I am Firefox user).
us firefox users always gettin` discriminated against.
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What the hell - I've bought JM too. So I read all of them (VJB, JM, AAO) and IMHO they are all solid programs based on same principals. I have decided to go with JM because it was easiest to perform at home. I built my own power rack (my design, measurements, drawing, cutting and even some welding), bought barbel, pair of dumbbells and some weight 87 kg total. I also bought combined bench which I am using for the ham curls only.
that picture of the rack you built is sick.. awesome work on that.
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I trained during the last summer. Two times per week. Plyo day and weight day. Training was irregular, but I have gained a few inches and I am able to dunk the ball with one or two hands running of one leg. Also, for the first time in my life I can dunk with one hand jumping from both feet. Nothing to brag about but those are my personal bests.
After that summer session I made a mistake and paused my training for two months without any reason except my laziness. Now I re-started my training.
nice gains but why did you stop training??? how you just get lazy after making those gains?? :/ whatever that's the past, come back strong.Quote
Below you can see some facts about me:
AGE: 28
HEIGHT: 6.5" - 196 cm
WEIGHT: 89 kg
SLEEP SCHEDULE: On working days about 6 hours, on days off 6-10 hours. I'm a sleepy guy. Love it.
BODY TYPE: Athletic. Heavy legs, light torso and arms. Skin, bones and muscle. Have some fat on my abs - nothing to worry about.
GOALS: I want to be able to dunk from stand still below the rim any time I want. That should be enough for the other stuff to right?
CURRENT ABILITY: Vertical leap by my own estimate: 70 cm / 27.5"
INJURY HISTORY: Just a minor ankle sprain and one MAJOR.
TRAINING HISTORY & ACHIEVEMENTS: I hit a buzzer beating 3-pointer for the win once
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Weight workout for my legs once a week. Upper body weight training once a week. 5 on 5 basketball 2-3 times per week.
BRIEF OVERVIEW OF CURRENT DIET: 4-6 meals per day. Including sandwiches and liquid protein supplements. No sodas no junk. Candies yes.
IMPORTANT ACTIVITIES: My working day.
6am-7am Get up and get ready.
7am-8am Start the car and drive to the work.
8am-4pm Sitting and working in my office.
4pm-5pm Drive back home.
When I get home I rest myself, train, eat, play, go out or do something else depending on what day is it.
My yesterday's workout routine (just to show where I am now):
1. Dynamic warm up with full range of motion movements 15-20 min
2. Squat 72kgX3setX8rep down to parallel fast up & 72X1X8 slow full sqaut & 77X1X10 full & 74.5X1X10 & 72X1X10
3. Calf raises 87kgX3X20 & 87kgX1X15
4. Dead lifts 72kgX3X8 I hate it. It's a great ex. but I still have it. I can't lock my hands and the barbel is slipping.
5. Ham curls - skipped due to unavailable machine. I had to pack it because I don't have enough space for it right now.
6. In place lunges 17.5 kg dumbell in each hand X3sets X6reps per leg
7. Hang cleans 42kgX3X6
8. Bicycle crunch 100rep+100rep+50rep
9. Cool down & static stretching with 30 sec holds.
As a cherry on top I proudly present my power rack (built by me).
See you later.
again that rack is major, props.
sounds like you definitely have some major strength gains to make.. that squat is pretty low given your bodyweight.. sounds like that's definitely what's going to get you the most gains right now, ESPECIALLY in standing vert.
looks like you're putting in work though, that's a jump manual workout?
fyi, journaling your workouts would be very beneficial.. check out my journal too for this new progress tracker idea i'm implementing, it makes journaling even more effective.
peace mang!!!!
but post the workout's above each one too.. check my journal.. for example!
