After having a disappointing showing with no progress at 4 months I was a bit disheartened - but in the last week things have changed and I am now dunking!!! Thats right, I changed up a few things in my workout and it has paid off. I can now take off one footed and dunk with my right hand with a full size basketball. I am stoked.
How did I do it? The biggest change was reducing the weight I was squatting with and focusing on being explosive - actually jumping with every rep. I had been doing my top squats at 205, I reduced that to 135 and have been doing 3 sets at 12 reps instead of six sets of 15,12,8,6,6, and 4. I also lowered my weight for deadlifts to 135 as well and focused on being explosive there. I haven't re-tested my vertical yet but I will do it at the 5 month mark in two weeks. I am also goin to a new training program - variety is key to training and making gains - so I am using the LL Cool J platinum fitness program now with some plyo's thrown in as well as extra cardio and specific training for the upcoming white water rafting season.
Injury Update: I still have some degree of shin splints. I did one 3 sets of depth jumps one day last week. I am keeping with that and staying very light on plyometrics. I also have a bit of an achillies tendon issue in my left foot - I think it is related to the fact that I jump from my left foot to dunk right handed. I need to focus on soft landing from the dunks. So for the next week or two I am going to try dunking left handed which will give my left leg a break. I have two Volleyball doubler headers this week, thankfully one is on the sand, but in addition to that I need to keep up the aerobics for my 10K run in late May. So cross training will be the order of business this week to keep the load low on my lower legs. I am also doing shin exercises 2x a week now to help strengthen the muscles and tendons responsible for shin splints.
Monday, April 9, 2007
Monday, March 26, 2007
4 months and I hit a flat spot
So until now my progress has been upward - literally. But this week when i did my 4 month testing I had problems - my standing vert was down about 2 inches and my run in vert is stuck at 27". I tried to do new maxes on squat and failed at both 315 and 305 after making 295 at 3 m0nths. So what happened?
I have to admit that the last two weeks as I have started running in prep for the bolder boulder that my training focus shifted and I didn't lift as much as I should have - Also because I have had very minor shin splints I have backed off plyometrics so I would be able to run without pain. I have also noticed that i get really sore lifting one day and then running the next. So what do I do now?
I am going to lighten up my weight lifting in terms of pounds and re-focus on speed of lifts ( I am going to remember that F=MA - so faster lifts produce more force than slow ones. I had started using 105 as starting weight for my squats and topped off at 205 in my 6th set. I am going to back down to 85 lbs to start and 185 to finish. I am also finally going to start using the jump rope - the program calls for it 5 days a week and I have done it exactly 0 times so far. Hopefully this isn't an issue with the shin splints. I am going to use it 1-2 times a week interspersed with my running workouts. I am also now riding my bike to and from the office - not exactly a plyometric exercise - but I figure that my legs will get some benefit from it.
Touching 10'7" isn't bad, but I really want to get up to 11'. Hopefully the final two months can help make that a reality.
I have to admit that the last two weeks as I have started running in prep for the bolder boulder that my training focus shifted and I didn't lift as much as I should have - Also because I have had very minor shin splints I have backed off plyometrics so I would be able to run without pain. I have also noticed that i get really sore lifting one day and then running the next. So what do I do now?
I am going to lighten up my weight lifting in terms of pounds and re-focus on speed of lifts ( I am going to remember that F=MA - so faster lifts produce more force than slow ones. I had started using 105 as starting weight for my squats and topped off at 205 in my 6th set. I am going to back down to 85 lbs to start and 185 to finish. I am also finally going to start using the jump rope - the program calls for it 5 days a week and I have done it exactly 0 times so far. Hopefully this isn't an issue with the shin splints. I am going to use it 1-2 times a week interspersed with my running workouts. I am also now riding my bike to and from the office - not exactly a plyometric exercise - but I figure that my legs will get some benefit from it.
Touching 10'7" isn't bad, but I really want to get up to 11'. Hopefully the final two months can help make that a reality.
Thursday, February 22, 2007
Halfway Progress Update
Last night I tested for the third time and the results are coming. I had a standing jump of 23 1/2" and a run in of 27" (I am touching about 10'7" now). That means I have added 6 1/2" to my standing vert and 4" to my run in. My Goal is to add 10-12" to both after six months. That means I continue to be ahead of pace for standing and behind pace for run in vertical leap. My new max squat is 295 lbs, up 20 lbs from last month. I hope to get over 350 on my squat by the end of the six months.
This last month I have done no plyometrics in a bid to get rid of the shin splints that were developing. I think I have been successful in this effort - but I am also buying new shoes and I am going to be jumping onto a stretching mat for the next month to keep the stress levels low. I am also making a lot of changes in the workout plan for the next month. Back squats are being replaced with front squats, step ups with lunges, straight legs dead lifts with regular deadlifts, hamstring curls with back extensions, single leg calf raises with two leg calf raises with higher weight, and finally I am keeping the jump squats. Hopefully this will make my legs adapt and get stronger due to the new stimulus. I am going to keep the reps and structure the same for lifting otherwise.
So far I have only been doing the Tuesday plyometrics sessions and snowboarding and playing volleyball one day each per week in addition to two weight lifting sessions. I am going to go ahead and make a speed ladder and start using tubing so I can do the other plyometric workout.
I am happy to have already added a fair bit to my vertical, but I am definitely committed to the next three months to see how far I can go. I have read that top jumpers can squat in the range of 1.5 to 2.5 times their bodyweight. Since I am just getting to 1.5 times my body weight it seems like I will need to add 100 pounds to my squat, or 2x my body weight, to get close to optimal vertical. I am guessing that this will take 5 months. That is 2 months past my 6 month training goal - but I think I will stick with it - except whitewater paddling and rock climbing the increased leg strength will benefit me in every sport that I play. Besides, next fall when my indoor leagues re-start I would love to walk in there with a 33-36" vert. I am excited to see what is possible, besides at 28 I also know that I am starting to get into that now or never time. Sadly in another 5 or 8 years my body probably just won't be capable of the producing the same level of peak output anymore. Now is the time to get into the shape of my life and try to maintain it as long as I can.
P.S. If you are reading this please leave comment - I get the impression that no one is actually finding this page. Let me know if this is helping you with your vertical training.
This last month I have done no plyometrics in a bid to get rid of the shin splints that were developing. I think I have been successful in this effort - but I am also buying new shoes and I am going to be jumping onto a stretching mat for the next month to keep the stress levels low. I am also making a lot of changes in the workout plan for the next month. Back squats are being replaced with front squats, step ups with lunges, straight legs dead lifts with regular deadlifts, hamstring curls with back extensions, single leg calf raises with two leg calf raises with higher weight, and finally I am keeping the jump squats. Hopefully this will make my legs adapt and get stronger due to the new stimulus. I am going to keep the reps and structure the same for lifting otherwise.
So far I have only been doing the Tuesday plyometrics sessions and snowboarding and playing volleyball one day each per week in addition to two weight lifting sessions. I am going to go ahead and make a speed ladder and start using tubing so I can do the other plyometric workout.
I am happy to have already added a fair bit to my vertical, but I am definitely committed to the next three months to see how far I can go. I have read that top jumpers can squat in the range of 1.5 to 2.5 times their bodyweight. Since I am just getting to 1.5 times my body weight it seems like I will need to add 100 pounds to my squat, or 2x my body weight, to get close to optimal vertical. I am guessing that this will take 5 months. That is 2 months past my 6 month training goal - but I think I will stick with it - except whitewater paddling and rock climbing the increased leg strength will benefit me in every sport that I play. Besides, next fall when my indoor leagues re-start I would love to walk in there with a 33-36" vert. I am excited to see what is possible, besides at 28 I also know that I am starting to get into that now or never time. Sadly in another 5 or 8 years my body probably just won't be capable of the producing the same level of peak output anymore. Now is the time to get into the shape of my life and try to maintain it as long as I can.
P.S. If you are reading this please leave comment - I get the impression that no one is actually finding this page. Let me know if this is helping you with your vertical training.
Monday, January 22, 2007
Progress Report
Tonight marks two months on the program. I have increased my standing vertical by 5 1/2" to 22 1/2". My Run in vert is up by about 2 1/2 inches to 25 1/2". I am now touching about 10'5" with the run in. My max squat is up to 275 lbs. (I weight 200, stand 6'5", and reach about 8'3 1/2").
I can now dunk a volleyball one handed and I am having some success dunking a basketball one handed. I would of thought that I needed to be closer to touching 10'8" before getting here. I am jumping off one foot and I can't get nearly as high jumping off of two feet. I don't know if this is a technique issue, I have read that a two-legged jump is supposed to be bigger, but it isn't working that way for me.
My goal is to add about 2 inches to my vert each month. So I am ahead of schedule for standing, and behind schedule for run-in vert. I am not sure why I am seeing such different progress in each, maybe i need to test run-in vertical differently. Right now I am taping a yard stick on a wall and jumping up and touching it.
In other news I am starting to get some shin splints. Nothing serious yet, but I am probably going to stop doing plyometrics for the next month or two and do Olympic style lifts instead. At two months it is time to make some changes to the workout anyway to ensure that my muscles keep adapting and growing. I have replaced the Bulgarian Squats with lateral lunges with light weights. And as i mentioned I am replacing all of the high impact pylometrics with oympic style lifts. So the Depth Jumps, Single leg hops onto a box, tuck jumps, standing vertical jumps, two legged jumps, double one leg hops, and explosive step-ups are out. I am also going to add in some cardio into the program. This month I am going to do two or three days of 20-30 minutes of cardio. One of those days will be running if my shins don't hurt, otherwise it will be stairmaster, elipitical, rowing, and stationary bikes. If you didn't guess I haven't done the jump rope work yet - just haven't had the time and frankly I have never enjoyed jumping rope - but before the plan is over I am going to do at least a month of it.
I can now dunk a volleyball one handed and I am having some success dunking a basketball one handed. I would of thought that I needed to be closer to touching 10'8" before getting here. I am jumping off one foot and I can't get nearly as high jumping off of two feet. I don't know if this is a technique issue, I have read that a two-legged jump is supposed to be bigger, but it isn't working that way for me.
My goal is to add about 2 inches to my vert each month. So I am ahead of schedule for standing, and behind schedule for run-in vert. I am not sure why I am seeing such different progress in each, maybe i need to test run-in vertical differently. Right now I am taping a yard stick on a wall and jumping up and touching it.
In other news I am starting to get some shin splints. Nothing serious yet, but I am probably going to stop doing plyometrics for the next month or two and do Olympic style lifts instead. At two months it is time to make some changes to the workout anyway to ensure that my muscles keep adapting and growing. I have replaced the Bulgarian Squats with lateral lunges with light weights. And as i mentioned I am replacing all of the high impact pylometrics with oympic style lifts. So the Depth Jumps, Single leg hops onto a box, tuck jumps, standing vertical jumps, two legged jumps, double one leg hops, and explosive step-ups are out. I am also going to add in some cardio into the program. This month I am going to do two or three days of 20-30 minutes of cardio. One of those days will be running if my shins don't hurt, otherwise it will be stairmaster, elipitical, rowing, and stationary bikes. If you didn't guess I haven't done the jump rope work yet - just haven't had the time and frankly I have never enjoyed jumping rope - but before the plan is over I am going to do at least a month of it.
Wednesday, January 3, 2007
Learning How To Dunk
So I still haven't managed to get an entire weeks worth of workouts in a single week - but I am getting in at least three days every week - lifting twice and doing Tuesdays plyometrics. The two major blizzards that have hit Colorado in the last couple of weeks have meant the gyms have been closed a fair bit. Maybe next week. I have to say as well that easing into the plyometrics is probably easier on the body anyway - injuries are a sure way of not reaching my goals.
Last night I decided to see if I could dunk yet. Last week I was able to dunk a volleyball so I know I am getting close. Last night I was able to get the ball over the rim but it kept clunking out of the hoop. A key change to get me closer is changing the way i jump. Instead of jumping from two feet I am jumping from one. I hold the ball in my right hand and takeoff from my left foot. As I explode upwards I drive my right knee and arm as high as I can. Driving the knee is key to maximizing your jump. After that I start to fall apart. I am working on palming the ball and I am trying to use momentum to help keep my grip on the ball. I will update this when I get it figured out. I hope to be dunking before the end of the month! And I am definitely going to keep training for the full 6 months - I want to be able to do a 2 handed dunk and hopefully dunk from standing. More importantly the more vert I get the better I will be able to spike and block in volleyball.
I have also added weight to my reps - I started doing squats with just the bar (45lbs) in the first set and moving up to 145 for the 6th set. Now I am adding 10 lbs across the entire range and will add another 10 lbs next week. I can squat more weight - but I want to make sure that my form and range of motion are full and correct. Here are my starting weights for each exercise: Squats 55 lbs, Step-ups 85 lbs, Bulgarian Squats 90 lbs (45lbs each hand), Dead Lifts 115 lbs, Hamstring Curls 110 lbs, Calf Raises 190 lbs, Jump Squats 10, 12, 15, 20 lbs. For reference I am 6'5" and 200 lbs.
Last night I decided to see if I could dunk yet. Last week I was able to dunk a volleyball so I know I am getting close. Last night I was able to get the ball over the rim but it kept clunking out of the hoop. A key change to get me closer is changing the way i jump. Instead of jumping from two feet I am jumping from one. I hold the ball in my right hand and takeoff from my left foot. As I explode upwards I drive my right knee and arm as high as I can. Driving the knee is key to maximizing your jump. After that I start to fall apart. I am working on palming the ball and I am trying to use momentum to help keep my grip on the ball. I will update this when I get it figured out. I hope to be dunking before the end of the month! And I am definitely going to keep training for the full 6 months - I want to be able to do a 2 handed dunk and hopefully dunk from standing. More importantly the more vert I get the better I will be able to spike and block in volleyball.
I have also added weight to my reps - I started doing squats with just the bar (45lbs) in the first set and moving up to 145 for the 6th set. Now I am adding 10 lbs across the entire range and will add another 10 lbs next week. I can squat more weight - but I want to make sure that my form and range of motion are full and correct. Here are my starting weights for each exercise: Squats 55 lbs, Step-ups 85 lbs, Bulgarian Squats 90 lbs (45lbs each hand), Dead Lifts 115 lbs, Hamstring Curls 110 lbs, Calf Raises 190 lbs, Jump Squats 10, 12, 15, 20 lbs. For reference I am 6'5" and 200 lbs.
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